Causes and Symptoms of Menstrual Disorders
Premenstrual Syndrome
Painful periods, or dysmenorrhea, manifest as cramps, sometimes associated with other symptoms similar to those of PMS (Premenstrual Syndrome).
PMS is still poorly understood. Experienced by the majority of women, it is linked to a hormonal disruption during ovulation.
During this period, a decrease in L-tryptophan is also observed, an amino acid involved in the production of serotonin, the molecule that regulates mood.
PMS begins 2 to 7 days before the period and continues until it starts. It does not occur in all women, and symptoms also vary.
Physical symptoms include:
- breast tenderness,
- digestive disorders,
- heavy legs,
- water retention,
- sometimes intense headaches,
- urinary disorders.
And also psychological symptoms: fatigue, irritability, sugar cravings.
How to Alleviate Symptoms
Diet and lifestyle play essential roles in the occurrence and intensity of menstrual disorders.
Diet
I recommend reducing the intake of fast sugars, especially as the period approaches. They cause hypoglycemia that worsen symptoms, as noted in this study.
Limit salt, which promotes water retention and bloating, as well as stimulants, particularly alcohol.
You can continue to consume coffee and tea, but in moderation.
Increase your intake of fibers and spices, with anti-inflammatory properties: curcumin in turmeric has proven its action in reducing PMS, in this study.
A varied diet, with adequate vitamins and minerals intake, limits the onset and severity of PMS symptoms.
That’s why certain nutrients, prioritized in food, but also in supplements, will be effective.
Lifestyle
Adopt an appropriate lifestyle by reducing triggering factors: smoking, overweight, stress, lack of sleep.
Exercise! Low-intensity physical activities (walking, yoga) improve mental health, digestion, and sleep. Water sports particularly help against water retention.
Finally, expose yourself to the sun, in moderation. The sun reduces the risk of temporary depression and allows the synthesis of vitamin D.
This vitamin is also available in fatty fish (sardines, herring, salmon), and supplementation may be necessary.
An adequate concentration of vitamin D reduces the intensity of physical and psychological PMS symptoms, and the intensity of menstrual pain, as shown by this study conducted on 897 adolescent girls.
Active Ingredients to Treat PMS and Painful Periods
Magnesium
This trace element is essential to all our cells and participates in more than 300 enzymatic reactions.
It notably contributes to the proper functioning of the nervous system. It is involved in the mood and pain regulation mechanisms.
It has been observed that women suffering from PMS more frequently have lower magnesium levels.
This placebo-controlled study reports that oral intake of 200 mg of magnesium for two cycles reduced premenstrual symptoms, notably water retention.
Vitamin B6 is often associated with magnesium since it aids the entry of magnesium into our cells and regulates hormonal activity, as affirmed by the European Commission.
A trial compared the intake of 50 mg of vitamin B6 for 3 months with a placebo (without therapeutic effect).
Supplementation with vitamin B6 significantly reduced (by 69%) the emotional symptoms accompanying menstruation: irritability, depression, and stress, but had little effect on physical symptoms (pain, headaches).
Vitamin B12
Vitamin B12, or cobalamin, is primarily found in animal-based foods and fatty fish.
It plays a crucial role in the proper functioning of the nervous system and contributes to the synthesis of DNA and fatty acids.
Its deficiency is rare but very serious, and mainly occurs in cases of digestive diseases and among strict vegans.
An article from the Journal of Medical Science Research reports a reduction in menorrhagia (prolonged bleeding during menstruation leading to pain) following supplementation with B vitamins, notably B12.
Calcium
It is the most abundant mineral salt in the human body. Calcium is mostly concentrated in the bones and teeth, but it contributes to the functioning of all the body’s cells.
During menstruation, there is a deregulation of calcium due to the increased concentration of hormones during the menstrual cycle.
Studies indicate that calcium intake significantly alleviates both physical and psychological PMS symptoms.
After calcium supplementation for two cycles, women reported a reduction in mood disorders during PMS in this trial.
Furthermore, this study indicates that using calcium and vitamin D supplements is recommended to relieve dysmenorrhea and helps to reduce the need for painkillers.
As a precaution, seek medical advice before calcium supplementation.
Prioritize food sources: parmesan, emmental, gruyère, plain yogurts, fish, nuts, mineral waters.
Calcium-based supplements should not be used in cases of hyperparathyroidism. Similarly, in cases of kidney problems.
Finally, it is essential to correct a vitamin D deficiency before supplementing with calcium, as its absorption is reduced in the case of a vitamin D deficiency.
Omega-3
Fatty acids contribute to many vital functions of the body. They have anti-inflammatory properties, limiting uterine muscle contraction and premenstrual pain.
A sufficient intake of omega-3 has proven effective in reducing the severity of PMS in women, and lessening physical and psychological symptoms, according to this scientific review.
A sufficient treatment duration increases treatment effectiveness.
Fish oil supplementation for 2 months among 42 adolescents in this trial showed a marked reduction in menstrual symptoms.
Chasteberry
Chasteberry is a Mediterranean plant whose berries are traditionally used by women to ease gynecological disorders.
This plant is capable of reducing prolactin release, the lactation hormone.
During PMS, prolactin levels may increase, particularly explaining breast pain.
After supplementation for 3 menstrual cycles among 1634 patients, a trial showed that chasteberry can relieve all PMS symptoms, menstrual pain, and breast tension, as indicated by this review article.
Chasteberry should be used with caution. It is not indicated for women with breast cancer (or a family medical history). Nor in cases of hormone replacement therapy and IVF protocol.
It can interact with medications. Its properties are similar to some treatments for hormonal disorders.
I recommend consulting a healthcare professional before any use.
Palmitoylethanolamide (PEA)
Palmitoylethanolamide is a compound from the cannabinoid family. This molecule exists naturally in the body, as well as in certain foods (egg yolk, peanut oil, soy).
PEA stimulates cannabinoid receptors, proteins present in the central nervous system, but also in the intestine and uterus.
These receptors act on the different pathways of pain.
A meta-analysis involving 10 studies and 786 patients concluded to a greater reduction in all types of pain, when taking PEA, compared to taking a placebo (no therapeutic effect).
Clinical trials are promising, and more studies are needed to confirm the effectiveness of this compound.
In what form
In capsules or tablets
Supplements based on magnesium and omega-3 are mainly found in this form.
Capsules and pills are convenient to use and are concentrated in active ingredients, but multiple doses are often necessary to reach the effective dose.
Capsules reduce the risk of oxidation and improve the absorption of omega-3 within the body.
PEA is found in capsules. Micronized powders (indications on the back of the boxes) could enhance the assimilation of the molecules.
In mother tincture
This mixture of fresh plants and alcohol is ideal for the therapeutic use of plants.
Maceration in alcohol allows for a natural extraction of active ingredients. The hydro-alcoholic solution is then filtered.
The chasteberry mother tincture is taken in drops to be diluted in a glass of water, three times a day at the approach and during the cycle, for a three-month course.
The presence of alcohol contraindicates its use during pregnancy or breastfeeding.
Criteria to consider
The types of active ingredients used
Supplements based on magnesium or calcium may contain different types of salts. Carbonate, citrate, gluconate, bisglycinate…
Some salts are more absorbable than others, and better tolerated by the body.
Magnesium salts known as “inorganic” have a laxative effect. And limited absorption by the body (chloride, lactate, or magnesium oxide).
Prefer organic salts (glycerophosphate, magnesium citrate) and “chelated” salts where magnesium is combined with an amino acid. Notably, this includes magnesium bisglycinate.
For calcium, favor the pidolate, glycinate, or bisglycinate form.
Finally, there are different forms of Vitamin B12 available in the dietary supplements market.
Although all forms can increase Vitamin B12 levels, the hydroxocobalamin, adenosylcobalamin, and methylcobalamin forms are preferable. They have better bioavailability in the body.
Dosage
For magnesium, a dose of 300 mg per day for a 3-month course allows observing therapeutic effects.
You can combine it with 50 mg of Vitamin B6 (also called pyridoxine), to take during meals for good absorption.
Regarding calcium, a dosage of 1000 to 1200 mg (adolescents, pregnant women) per day is advised, always after medical consultation.
The daily dose is distributed over multiple doses with meals, as the intestine poorly absorbs a too high dose of calcium at once.
Omega-3 are mainly found in fatty fish oils, and in vegetable oils.
Ensure that the total dose of omega-3 (EPA and DHA fatty acids) contained in the oil is at least equal to 1 gram per day.
Finally, for chasteberry, a daily dosage of 20 mg of a dry extract (corresponding to 180 mg of plant material) is recommended.
Product origin
Especially for omega-3 from fish! Poor quality dietary supplements may contain heavy metals and pollutants.
In addition to being harmful to health, the omega-3 concentration in these products can be insufficient.
I recommend choosing fish capsules packed in a opaque bottle to limit oxidation.
Prioritize small fish like anchovies. Being lower in the food chain, they are less affected by pollutants.
Finally, check for the sustainable fishing label on the back of the box.
Nature of excipients
For capsule and tablet forms, it is difficult or even impossible to avoid them! Colorants, antioxidants, and preservatives are used to enhance taste, add color, retain texture, and preserve the activity of the molecules.
Some are well-tolerated and harmless, others are controversial and should be avoided. Check for these additives and their safety.
Be particularly cautious about the presence of titanium dioxide, sodium benzoate, calcium and potassium, polysorbate 80, carboxymethylcellulose, and cellulosic gum.
Number of active ingredients
Dietary supplement laboratories are now developing formulas with a mix of different active ingredients.
The most common ingredients are magnesium, calcium, chaste tree berry, fish oils, as well as other plants, vitamins, and minerals.
These synergies can be interesting, but I encourage you to favor short ingredient lists and to check the quality and concentration of each active ingredient.
In summary
To ensure you choose a quality supplement for PMS and painful periods, check:
- The form: in capsule for magnesium and omega-3s;
- The types of active ingredients used: for example, for magnesium, opt for organic and “chelated” salts, especially magnesium bisglycinate;
- The dosage: for chaste tree berry, for instance, a dose of 20 mg of a dry extract each day ;
- The origin of the products: for omega-3s, favor anchovy extracts and products from sustainable fishing;
- The nature of excipients: avoid titanium dioxide, sodium benzoate, calcium and potassium benzoate, polysorbate 80…;
- The number of active ingredients: favor short ingredient lists and check the concentration of each active ingredient.
