Vitamin B6, also called pyridoxine or pyridoxal 5 phosphate, has been studied for the relief of PMS symptoms with good success. Pyridoxine is needed for several enzymatic reactions in the body, including the conversion of serotonin and some pathways to pain relieving prostaglandins. Dose of Vitamin B6 is 50 -100 mg day
There have been reported side effects to Vitamin B6 when used at high doses (>200 mg a day); most common is a neuropathy (tingling sensation, loss of tactile sensation, loss of muscle coordination and degeneration of muscle tissue) in the feet. Any dose over 100 mg a day should be done under the supervision of a health care professional.
Blood levels of Magnesium have been lower in females with PMS. Magnesium works with Vitamin B6 in several enzymatic pathways in the body, so it can be beneficial to take them together.
Dose: 300 mg 1-3 times a day.
Chaste berry (Vitex agnus castus)
This herb has been used for the treatment of PMS; it elevates level so of the pituitary hormone prolactin, which in turn elevates levels of progesterone.
Dose: Vitex is best given in the morning as soon as possible after waking. Usual doses of capsules are 175- 225 mg per day, if taking a liquid extract 2 ml (40 drops). Vitex should be used for at least 3 cycles before results may be seen.
Esssential Fatty Acid’s
Women with PMS tend to have problems with the fatty acid conversion to gamma linoleic acid and subsequent prostaglandins the body produces for pain relief. Fish oils contain high amounts of fatty acids EPA and DHA, FA which increase pain relieving prostanoid chemicals.
Woman who experience breast tenderness may respond better to Evening primrose oil, which has high amounts of GLA
Dose of EFA: 200-500 mg a day.
Women taking 1200 mg of calcium have fewer symptoms of PMS compared to placebo. Calcium not only helps with symptoms of PMS, but a higher calcium diet before menopause is thought to reduce the demineralization in bone brought on by osteoporosis.
Dose: 1200 mg calcium a day.