Navigating the challenging waters of premenstrual syndrome (PMS) can be daunting for many women. The quest for relief often leads to exploring various remedies, with supplements emerging as a preferred choice for many. Among the myriad options, which truly merit the title of the best PMS supplements?
Delving into ingredients, efficacy, customer reviews, and quality, this article provides insights into top-rated PMS relief supplements, helping you make informed choices tailored to your unique needs.
Best supplements for PMS: a shortlist
- Bonafide — best PMS supplement overall
- Aura — best PMS supplement in gummy form
- Ora — best PMS supplement in capsule form
- Femometer — best PMS supplement with evening primrose oil
- Aspen Green — best PMS supplement with CBD
How did we choose the best PMS supplements?
Selecting the best PMS supplements requires careful consideration. Here's how to determine the best supplements for PMS:
|Quality of products||High manufacturing standards|
|Cost||$0.20–$3.00 per serving|
|Customer reviews||User experiences and feedback|
- Quality of products. Opt for products that adhere to high manufacturing standards, ensuring they're free from contaminants and provide consistent potency.
- Ingredients. It's essential to look for supplements with evidence-backed ingredients — like chaste tree or magnesium — that may enhance PMS relief.
- Dose. The best PMS relief supplements will have dosages in line with scientific research to ensure safety and efficacy.
- Cost. While the best supplements for PMS mood swings might be pricier, it's crucial to balance quality with affordability.
- Customer reviews. Previous users' experiences can shed light on the brand's reputation, customer services and overall quality of PMS supplements.
Best PMS supplements: an overview
In the vast world of PMS relief, numerous supplements promise to be the
panacea for discomfort. But which ones genuinely stand out? This section delves deep into the offerings of
five renowned providers. We've examined each brand using criteria like product quality, key ingredients, dose, cost, and customer reviews. This comprehensive breakdown ensures you know how to choose the best supplements for PMS and
its myriad symptoms.
1. Bonafide — best PMS supplement overall
Bonafide’s Serenol emerges as one of the potential best PMS supplements on the market. Featuring a proprietary blend of Swedish pollen with chromium picolinate and purified royal jelly packaged in a pill, its unique formulation aims to address the emotional turmoil many women face — irritability, uneasiness, and mood swings — often attributed to hormonal fluctuations.
Additionally, chromium picolinate’s inclusion, potentially helping to maintain a healthy metabolism, is a thoughtful touch, promising to curb food cravings. Produced in an FDA-registered GMP facility and tested for quality, Bonafide's Serenol assures quality, although the third-party testing results are unavailable online. Customer feedback is promising; a majority report PMS relief reduced irritability and would endorse the product to peers.
A 30-day supply of Serenol costs $62.00 ($2.07 per serving).
2. Aura gummies — best PMS supplement in gummy form
Aura Original PMS gummies rank among our list of best PMS supplements, as they contain an intriguing blend of maritime pine bark, dandelion, and chasteberry extracts. These ingredients collaboratively claim to promote hormonal balance, alleviate menstrual cramps, and level mood swings. However, the whole formulation of this supplement has not been tested for its effects on PMS.
Furthermore, these ingredients aim to diminish bloating and bolster mental clarity. Its acai berry flavor is a delightful bonus, adding a pleasant taste to the regimen. While customer reviews lean positively, potential users might be hesitant due to the absence of third-party testing data online. Regardless, these gummies might hit the mark for those searching for a tasty and potentially effective solution.
30-day supply costs $19.99 ($0.67 per serving).
3. Ora Hormonious capsules — best PMS supplement in capsule form
Ora Hormonious offers an intriguing take on the best PMS supplements arena. Primarily marketed as an anti-hormonal acne solution, its organic ingredients like acerola, burdock, maca, and ashwagandha promise more than skin-deep benefits.
According to the brand, this supplement may help even moods and energy throughout the day, making PMS symptoms manageable. Maca stands out for its ability to support a healthy hormone balance.
Customer reviews are outstanding, signifying a high brand reputation. With the assurance of third-party testing, Ora Hormonious is a solid choice for those exploring holistic solutions to PMS challenges.
30 servings cost $34.99 ($1.16 per serving).
4. Femometer — best PMS supplement with evening primrose oil
Femometer's evening primrose oil soft gels have emerged as one of the potential best PMS supplements in the holistic health community. With evening primrose oil and omega-6 fatty acid as crucial ingredients, the product claims to address PMS symptoms — mood swings, irritability, and bloating.
Balancing hormones via the regulation of prostaglandin production further underscores its potential benefits. Notably, the soft gels are made of bovine gelatin, making them unsuitable for vegetarians or vegans.
Manufactured in an FDA-registered, GMP-compliant facility and boasting third-party testing, its quality is hard to contest. While the reviews are glowing, they are not as numerous, indicating a need for broader feedback.
60 servings cost $16.99 ($0.28 per serving).
5. Aspen Green CBD oil — best PMS supplement with CBD
Among the best PMS supplements, the Aspen Green Relief CBD oil stands out with its blend of 133mg CBD and 2.5mg THC per serving.
CBD may have some potential benefits in alleviating PMS symptoms — such as reducing PMS-related stress and promoting relaxation — this oil, formulated by physicians, promises to ease agitation. The inclusion of a full-spectrum CBD extract may enhance the benefits via the "entourage" effect — a synergistic interaction of cannabinoids — which can be especially advantageous for PMS relief.
With its enticing cherry flavor, rigorous third-party testing, and overwhelmingly positive customer reviews, this oil positions itself as a premium choice. Though on the pricier side, it may offer unmatched quality.
30 servings cost $149.99 ($5.00 per serving).
Comparison of the best PMS supplements
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What causes PMS?
Premenstrual syndrome (PMS) is a condition many women face due to a combination of factors. A primary cause of PMS is the natural fluctuation of hormones, notably estrogen and progesterone, throughout the menstrual cycle.
These hormonal shifts can influence neurotransmitter imbalances in the brain — particularly serotonin — which might play a role in mood swings, a common PMS symptom. Additionally, factors such as stress, nutritional deficiencies, or a history of trauma can affect the severity of PMS symptoms.
Some women might experience intensified symptoms due to these combined elements. Many turn to the best PMS supplements to alleviate these symptoms, especially those addressing neurotransmitter balance and hormonal regulation.
Understanding the underlying causes helps in seeking effective supplements for period-related discomforts.
Symptoms of PMS
Premenstrual syndrome encompasses a range of symptoms that can affect women in the days leading up to their period. Common PMS symptoms include bloating, which results from water retention and can cause discomfort or a feeling of fullness. Cramping from uterine contractions can range from mild to severe, often requiring pain relief.
Mood swings are another hallmark, potentially causing sadness, irritability, or anxiety. Breast tenderness can make even light touches painful, while fatigue can drain energy, making daily tasks more laborious.
These symptoms' challenges in women's daily lives cannot be understated. Bloating and cramping might disrupt physical activities, while mood swings can strain relationships and hinder work productivity.
Breast tenderness can make clothing uncomfortable, and fatigue often impacts overall motivation. Given these challenges, many women seek the best PMS relief supplements to mitigate the effects of these troublesome symptoms.
What ingredients can help with PMS symptoms
To manage the challenges of PMS, many women turn to natural ingredients known for their potential benefits. Some of the best PMS supplements include:
- Chasteberry. Often used in pms supplements, it may help balance hormone levels and reduce symptoms like mood swings.
- Evening primrose oil. This oil contains gamma-linolenic acid, which can help alleviate breast tenderness.
- Magnesium. It can potentially ease muscle cramps and reduce water retention.
- Chromium. An essential mineral, it may assist in stabilizing blood sugar and reducing food cravings.
- Calcium. Some studies suggest it can help diminish various PMS symptoms.
- Ashwagandha. As an adaptogen, it might help stabilize moods and reduce stress, common PMS complaints.
- St. John's wort. Recognized for its mood-enhancing properties, it can benefit the emotional symptoms of PMS.
Ensuring the ingredients align with individual needs is essential when considering natural remedies. Always consult a healthcare professional before incorporating any new supplement into your regimen.
Best supplements for PMS mood swings
For some women, the emotional aspects of PMS can be as debilitating as the physical ones. They might experience sadness, irritability, mood swings or anxiety, which can strain personal relationships and hinder day-to-day activities.
A few of the best PMS relief supplements for stabilizing mood include:
- Chasteberry. Believed to balance hormone levels, it may help modulate mood.
- Magnesium. Known to support neurotransmitter functions, magnesium can potentially help to ease anxiety and irritability.
- St. John's wort. This herb is often lauded for its mood-enhancing properties.
- Evening primrose oil. Rich in omega-6 fatty acids, it's believed to help regulate hormonal imbalances, potentially curbing mood swings.
- B vitamins. Of the B group vitamins, the most important for mood is B6, which may support serotonin production — a neurotransmitter linked to mood regulation.
Always consult with a healthcare professional when considering these or any other supplements.
Side effects associated with supplements for PMS
When searching for the best PMS supplements to alleviate symptoms, it's vital to be aware of potential side effects. These supplements commonly cause digestive problems such as nausea, stomach upset, or diarrhea. Some individuals might also experience allergic reactions, manifesting as rashes or more severe symptoms, particularly if they're sensitive to specific ingredients.
Additionally, interactions with medications pose concerns. For example, St. John's wort, often cited among the best supplements for PMS mood swings, can reduce the effectiveness of birth control pills and certain antidepressants. Chasteberry, another popular component in PMS supplements, may interfere with hormonal contraceptives, risking unintended pregnancies or hormonal imbalances.
Given these potential side effects and interactions, it's imperative to exercise caution. Consulting a healthcare professional is paramount before incorporating the best PMS relief supplements into your routine. Their guidance ensures the safe and effective management of PMS symptoms.
Tips and recommendations on how to treat PMS naturally
Natural approaches can often be effective in managing PMS symptoms. Adopting dietary adjustments — like increasing calcium-rich foods or decreasing caffeine — can alleviate some discomforts.
Regular exercise boosts overall mood and reduces PMS-associated fatigue and depression. A holistic approach encompassing mind and body is essential for comprehensive PMS relief.
Lifestyle changes for PMS relief
Lifestyle factors play a significant role in PMS symptom severity, with various levels of impact. Women experiencing chronic and situational stress can exacerbate already difficult mood swings. This makes stress-reduction techniques like meditation, mindfulness, or deep-breathing exercises more valuable to managing stress in general.
Prioritizing sleep quality ensures better hormonal balance, reducing irritability and fatigue. Including daily exercise to your routine, whether brisk walking, cycling, swimming, dance, weight-lifting, aerobics or yoga, can also help to counteract PMS symptoms.
In conjunction, the best PMS relief supplements can complement these lifestyle adjustments, offering a comprehensive strategy for symptom management for PMS symptoms.
PMS pain relief: what you eat matters
Dietary choices are pivotal in managing PMS pain.
- Foods rich in potassium, such as bananas, can help reduce bloating.
- Omega-3 fatty acids found in fish might lessen cramping.
- To combat mood swings, use complex carbohydrates, such as whole grains, for sustained energy.
- Limiting salt can reduce water retention, while reducing high glycemic index foods high in added sugar may keep blood sugar stable and reduce food cravings.
- Emphasizing fiber-rich foods like legumes and whole grains can further enhance digestive health and counteract PMS discomforts.
Making these dietary shifts can alleviate PMS symptoms, indicating that food can be helpful.
Managing PMS symptoms effectively
Effectively navigating PMS requires understanding one's unique symptom patterns. Keeping a PMS symptom diary can be instrumental in pinpointing triggers and discerning monthly trends.
Start by logging daily physical and emotional symptoms, rating their severity on a scale of 1–10. Utilize smartphone apps designed for menstrual cycle tracking, often with features for PMS symptom notation.
Dedicated journals or even simple notepads can serve the purpose if you prefer a traditional approach. Over time, this consistent tracking will unveil patterns, facilitating more informed decisions about interventions, whether lifestyle changes or the best PMS supplements, to manage symptoms better.
Consultation with a healthcare professional for managing PMS
Consulting a healthcare professional is paramount for individuals grappling with PMS. While general advice and the best PMS supplements can offer relief, personalized guidance is often more effective.
Severe PMS symptoms or signs of PMDD (premenstrual dysphoric disorder) — a more intense form of PMS — warrant medical intervention. Symptoms like extreme mood swings, debilitating cramps, or persistent depression should be discussed with a medical expert.
By seeking professional advice, you will ensure a comprehensive, tailored approach to managing PMS, prioritizing well-being and safety.
Further reading on women’s well-being
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What is the best natural supplement for PMS?
Chasteberry is one of the top natural supplements for PMS. It's believed to balance hormone levels, potentially reducing symptoms like mood swings and breast tenderness. However, individual responses can vary, so consult your healthcare professional before you start taking any supplement.
When should I start taking PMS supplements?
It's advisable to start taking PMS supplements a week or two before your period begins, as this is typically when symptoms start to manifest. However, individual needs may vary. Always consult a healthcare professional before starting any supplement regimen to ensure optimal timing and dosage.
Are PMS supplements safe to use?
PMS supplements, when used as directed, are generally considered safe. However, they can cause side effects or interact with medications in some individuals. It's crucial to consult a healthcare professional before starting any supplement to ensure they're suitable for your health situation.
- Journal of Reproductive and Infant Psychology. Dietary supplements and herbal remedies for premenstrual syndrome (PMS): a systematic research review of the evidence for their efficacy.
- Frontiers in Nutrition. Impact of nutritional diet therapy on premenstrual syndrome.