Tired of walking the PMS tightrope? Our naturopath Callan guides you through all the ingredients worth knowing – plus a top pick – to sort out your hormones.
PMS is common, but it’s not inevitable. Luckily, there are many natural ingredients that support female hormone balance.
If you often look for relief from period pain, it may be time to take control of your reproductive health. Here’s to feeling empowered during all phases of your monthly cycle.
The best ingredients for PMS
DIM (Di-indolylmethane)
We get dietary amounts of this special compound from cruciferous veggies. Broccoli, cabbage, cauliflower, kale, and brussels sprouts are all great sources. It provides antioxidant and metabolic support - especially around balancing female hormones.
DIM supplementation can support:
- Hormone balance by detoxifying unhelpful estrogen
- Healthy breast tissue and comfort
- Clear skin – ideal if you experience hormonal blemishes
Black cohosh (Cimcifuga racemosa)
The root and rhizome of this herbal remedy has rich traditional lineage and good research to back it up. Although the mechanism of action remains elusive, it has remained reliable support for female hormone imbalance. This support is helpful for women of all ages and stages.
Supplementing Black cohosh supports:
- Regular menstrual cycles and balanced hormone levels
- Happy, relaxed mood and emotional stability - backed by research
- Healthy fertility in Native American traditions
Kelp (Fucus vesiculosus)
Otherwise known as Bladderwrack and a potent source of iodine. Iodine plays many roles in the body.
Especially key in thyroid health and female hormones, the thyroid gland is king of all things metabolism. Since New Zealand soils are deficient in iodine, dietary supplements can help.
Supplementing Iodine plays a role in:
- Breast health and comfort
- Balancing ratios of female hormones
- Thyroid health and healthy metabolic rate
Quercetin
Quercetin is a versatile antioxidant found in some fruits, vegetables and red wine. Extracts from Sophora japonica provide an abundant source of quercetin.
Supplementing Quercetin could support:
- Abdominal comfort during period by soothing the uterus
- Immune balance and protection from certain allergens
- Healthy skin aging by neutralising free radicals
P5P: Pyridoxal 5-Phosphate
One of the best vitamins for women is vitamin B6 as P5P. This bioavailable B vitamin is the most easily absorbed by the body and a popular PMS vitamin.
P5P supports:
- Production of happy, calming hormones
- Metabolism and synthesis of female hormones
- Stress resilience - especially useful for pre-period blues
Is there a supplement with all these ingredients?
Naturopaths formulated this product to contain all the hero ingredients for PMS support listed above. The comprehensive formula is unique, made by women for women. It has all the ingredients listed above including:
- DIM
- Black cohosh
- Quercetin
- Iodine from kelp
- P5P
BioBalance PMS Peace
This beauty contains plant extracts, vitamins and minerals shown to support PMS.
One daily capsule supports:
- Breast & abdominal comfort during period
- Emotional stability & calmness
- Female hormone balance for a healthy menstrual cycle
- Happy mood & outlook
- Clear skin & hormonal breakouts
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Holistic tips
Exercise:
Moving regularly for happy mood & feel-good endorphins. Studies show exercise can minimise the physical and emotional symptoms of PMS.
Mindfulness:
Mindfulness and deep breathing provide soothing & calm. Researchers have shown that stress management improves PMS.
Balanced diet:
Wholefood diets with balanced carbohydrates, proteins and fats support mood & stress resilience. Anecdotally, some people find limiting caffeine and dairy products support feeling more comfortable.
FAQs
Do PMS supplements effectively reduce symptoms?
- Many studies suggest that PMS supplements can effectively support physical and emotional comfort during PMS and at period time. Ingredients like black cohosh and DIM have shown promise in studies. Other intriguing ingredients include magnesium supplements and evening primrose oil. Everybody is different, so it's important to find what works best for you.
Are there any side effects associated with PMS supplements?
- Natural supplements are generally well-tolerated, although some individuals may experience occasional side effects. It’s important to note: if you're using a hormonal contraceptive, PMS supplements may not be suitable. If you're unsure, talking to your doctor is the best approach.
How long does it take for PMS supplements to start working?
- People may notice sooner, but PMS supplements can take about one to three menstrual cycles to provide support. Make sure to take the supplements throughout the month, not just at period time. Consistency is key. If symptoms persist after three cycles, consulting a health care provider for further guidance would be a good idea.
Interested in learning more about female hormones? Check out Hormone Balance – Every Woman’s Health Goal
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