Best Supplements for PMS Anxiety (15+ List)
This is an ample list of supplements that can help you with PMS-related anxiety. We will first touch upon the causes of premenstrual anxiety. Then we will describe over 15 options for natural and organic supplements that will help.
What are the Best Supplements for PMS Anxiety?
We found that the following supplements have shown promising results in clinical studies assessing their effectiveness on PMS anxiety:
- Omega 3
- Evening Primrose Oil
- Dong Quai
- St. John’s Wort
- Vitamin B6
- Vitamin B1 and B2
- Vitamin D
Supplements that Ease PMS Anxiety
The female body must experience hormonal changes that facilitate the menstrual cycle. These changes give the brain signals that lead to variations in the reproductive system. It’s how the different body parts communicate whether the woman is carrying a foetus or not.
It’s important for it to do so because if there is a foetus, the body needs to start nourishing it. Otherwise, the preparations done for the potential reproduction are discarded with each period flow.
A side effect of these hormonal changes is the fluctuations in mood caused by alterations in serotonin and dopamine levels. This can manifest in psychological symptoms like depression, anxiety, and mood swings.
You can prevent or lower the severity of PMS-related anxiety by taking the following supplements:
Magnesium-containing supplements and other herbal combinations may hold promise, but more research is needed before these products can be recommended to patients. Studies show herbal supplements with Magnesium show potential to be good anxiety relievers.
A study conducted back in 1991 found that oral magnesium successfully relieves premenstrual mood changes.
Our top 3 Magnesium Recommendations
Omega-3 fatty acids are polyunsaturated fats that play an important role in the human diet. Popular culture may make some readers think that how can fat be good for you? Believe it or not, fats are essential but in specified quantities based on your age and health.
This compound is exceptionally good for health as it is something that mammals cannot produce on their own. We extract this supplement from fish oil, walnuts, and flax seeds.
Omega-3 has health benefits for conditions like cancer, heart disease, inflammation, mental health, and aging. Kiecolt-Glaser et al demonstrated that Omega-3 reduced both inflammation and anxiety symptoms in subjects.
Our top 3 Omega 3 Recommendations
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Chasteberry is sometimes also referred to as Vitex berry and is the fruit of the chaste tree. These plants are native to the Mediterranean region and Asia. They get the name because of the ancient belief that these fruits reduce sexual desire.
According to Joseph L. Mayo, today, chasteberry is widely used and accepted in Europe as a treatment for female complaints. These include PMS, dysmenorrhea, mastodynia (painful breast swelling), and menopause.
Our top 3 Chasteberry Recommendations
Evening Primrose Oil
Evening Primrose is a plant native to eastern and central North America. It has yellow flowers that bloom only much later in the day. The extracts of this plant are used to make medicinal oils used in herbal therapy.
Clinical studies on the efficacy of evening primrose oil on women’s health showed its therapeutic potential for PMS. It can also help with many other female ailments like menopause, mastalgia, and gestational diabetes.
Our top 3 Evening Primrose Oil Recommendations
Dong quai (Angelica polymorpha var sinensis) is a Chinese herb advocated for a
variety of gynecological ailments, including PMS. However, there is limited research in this subject so one should consult their doctor before trying this herbal remedy.
When trying this supplement, the best results come from when being supervised by an expert in Chinese herbal medicine. For self administration, typical dosage is 1 standard size 00 gelatin capsule, 3 times daily.
Our top 3 Dong Quai Recommendations
The Ginkgo biloba tree is the only living species in the division Ginkgophyta of the plant kingdom. It is suggested to be an effective alternative medicine for the treatment of mental disorders like dementia and anxiety.
This single-blind, randomized, placebo-controlled trial found that ginkgo supplements reduced the severity of PMS symptoms. There are many other similar studies that confirm this effect of ginkgo extracts.
Our top 3 Gingko Recommendations
Chamomile is a type of flower commonly used to brew tea. It is considered an effective relaxant and is used for numerous health conditions like inflammation, menstrual disorders, insomnia, and pain.
The results of this systematic review show that Chamomile is effective for the treatment of PMS. Long-term oral administration of chamomile has been found to be safe and can significantly reduce moderate-to-severe GAD symptoms. Chamomile can also be consumed through a hot cup of tea.
Our top 3 Chamomile Recommendations
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Probiotics are live microorganisms consumed to restore the balance of good bacteria in our digestive system. These products are marketed to have health benefits related to immunity and digestion.
A meta analysis done in 2018 concluded that there is evidence of probiotics alleviating anxiety but it is not enough. The report states that more reliable evidence can be developed using clinical trials.
Our top 3 Probiotics Recommendations
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St. John’s Wort
St. John’s wort is a flowering plant either grown or found as a weed across the globe. It’s been used in herbal medicine for centuries and is used for healing wounds. Current trends in scientific inquiry want to examine if St. John’s wort can impact mental health.
It is found that in terms of anxiety, this is a better medicine for a comorbidity with depression. Often depressed feelings and PMS anxiety go hand in hand. In such cases, St. John’s wort is a good supplement to try.
Our top 3 St. John’s Wort Recommendations
Lepidium meyenii (Maca) comes from the highlands of Peru. Maca root is an important ingredient in traditional medicine in the Andes. The country exports maca in the form of powder, capsules, pills, flour, liquor, and extracts.
Evidence from experimental studies reveal it’s positive impact on nutrition, fertility, memory, and mood. According to this pilot study, maca may act as a toner of hormonal processes causing alleviation of PMS-related discomfort.
Our top 3 Maca Recommendations
Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.
Ghanbari et al (2009) wanted to see if taking calcium supplements can improve symptoms of depression during PMS. Their investigation revealed that these supplements had many positive impacts.
In addition to reducing depression, it also reduced early fatigability and changes in appetite. You can try adding calcium to your diet if you have depression or if you want to improve your period experience.
Our top 3 Calcium Recommendations
Vitamin B6 is one of the essential nutrients for a healthy diet. It aids the body in using and storing energy from protein and carbohydrates in food. This nutrient can be taken through fish, offal, potatoes, and vegetables high in starch content.
Due to dietary restrictions, some people prefer taking supplements for it. The Iranian Journal of Nursing and Midwifery Research Vitamin B6 supplement significantly reduced the severity of premenstrual syndrome. This could be because of the Vitamin B6 deficiency found in menstruating women.
Our top 3 Vitamin B6 Recommendations
Vitamin B1 and B2
We’re mentioning two items here instead of one because these two nutrients work together to relieve many PMS symptoms. Vitamin B1 is called thiamine and is found in peas, nuts, bananas, oranges, and cereals. Vitamin B 2 is called riboflavin and is derived from eggs, liver, asparagus, broccoli, and cereals.
Scientists observed a significantly lower risk of PMS in women with high intakes of thiamine and riboflavin from food sources only. If you can’t access these benefits from the foods mentioned because of allergies or other reasons, try supplements.
Our top 3 Vitamin B1 and B2 Recommendations
The first resource took a much more specific subject group. The latter, however, is an inquiry primarily into anxiety rather than it being a comorbidity. Since this study was more generalisable, it is now confidently said that Vitamin D supplements will have an improving effect on anxiety.
Our top 3 Vitamin D Recommendations
Ginger is a flowering plant primarily grown for the commercial uses of its rhizomes. It is widely used around the world as a spice. In addition to that, it is a common ingredient in folk medicine.
Gingerol, a compound in it, has many health advantages like weight loss, lowering blood sugar, and healing infections or nausea. A clinical study found that ginger effectively reduces the severity of mood and physical and behavioral symptoms of PMS.
Our top 3 Ginger Recommendations
5-HTP stands for 5-hydroxytryptophan, also known as oxitriptan. This is a naturally occurring amino acid and is a precursor to serotonin, one of the neurotransmitters responsible for mood.
Back in 1984, it was established that 5-HTP plays a role in the mediation of anxiety. Serotonin production is also negatively correlated with many psychological conditions including depression and PMS.
Our top 3 5-HTP Recommendations
This was an ample list of supplements that can help you with PMS-related anxiety. We first touched upon the causes of premenstrual anxiety. Then we described over 15 options for natural and organic supplements that will help.
We talked about Magnesium, Omega 3, Chasteberry, Evening Primrose Oil, Dong Quai, Ginkgo, Chamomile, Probiotics, St. John’s Wort, Maca, Calcium, Vitamin B6, Vitamin B1, Vitamin B2, Vitamin D, Ginger, and 5-HTP.
FAQs (Best Supplements for PMS Anxiety)
What helps PMS anxiety?
Some form of light exercise like aerobics or yoga can help ease the anxiety caused by PMS. What’s more important is to regulate breathing. Meditation and other relaxation techniques can be of use. Other ways include making changes to your diet and getting enough rest.
Why is my anxiety so bad right before my period?
The sudden and drastic hormonal changes that facilitate the menstrual cycle also result in emotional disturbances. Just before your period starts, you might find things around you a lot more triggering than normal. That’s because your neurotransmitter levels get affected.