Premenstrual Syndrome: Most Effective Dietary Supplements

Premenstrual syndrome (PMS) is a set of physical, psychological, and behavioral manifestations that appear in the luteal phase of the menstrual cycle, a few days before menstruation. These symptoms generally disappear at the onset of menstruation. PMS affects approximately 20% of women of childbearing age and its symptoms vary from simple nervous tension to actual behavioral disorders.

Causes

PMS primarily affects women of childbearing age and can become more pronounced with age. Although the precise mechanisms remain poorly understood, the hormonal imbalance between estrogens and progesterone plays a central role. During the luteal phase, the drop in estrogens and fluctuation of progesterone can alter the regulation of neurotransmitters such as serotonin, partially explaining mood disturbances. Moreover, hypersensitivity to prostaglandins and hormonal variations is suspected. In fact, during the luteal phase, hormonal variations lead to an increase in the production of certain prostaglandins, notably PGE2 and PGF2α, which are pro-inflammatory. These prostaglandins contribute to the contraction of the smooth muscles of the uterus and regulation of menstrual flow. Finally, genetic and environmental factors, such as stress and a sedentary lifestyle, can also worsen symptoms.

Symptoms and Diagnosis

The manifestations of PMS include: • Physical: breast tenderness, bloating, migraines, weight gain due to water retention. • Psychological: irritability, sadness, fatigue, concentration difficulties. • Behavioral: specific food cravings (sugar, chocolate), social withdrawal. Diagnosis relies on rigorous tracking of symptoms using journals, such as the Daily Record of Severity of Problems (DRSP). These tools help confirm the cyclical nature of the disorders, ruling out other pathologies like thyroid dysfunctions or psychiatric disorders.

Treatments

Medical options include: • Selective serotonin reuptake inhibitors: first-line for emotional symptoms, though associated with frequent side effects. • Combined oral contraceptives: They stabilize hormonal fluctuations and reduce physical symptoms. A combination of drospirenone and ethinylestradiol is particularly recommended. From a nutritional standpoint, supplements rich in calcium, magnesium, vitamin B6, and omega-3 fatty acids (fish oils) have shown significant benefits on symptoms. The chaste tree (Vitex agnus-castus) acts as a dopamine agonist, regulating hormone levels and improving mood disorders. A balanced diet combined with regular physical activity can alleviate symptoms. Stress management is also beneficial.