With and estimated 80% of menstruating women experiencing some degree of premenstrual discomfort and 30% having clinically significant symptoms it’s appropriate a discussion of how to rein in these symptoms be covered here.
The cause of PMS can be multi factual and not all conditions will respond the same. The areas under scrutiny are hormonal, neuronal, and dietary imbalances. In many cases, dietary alteration corrects the other two areas.
Vitamin deficiencies of both thiamin and riboflavin have been seen to influence PMS, but vitamin B-6, Pyridoxine has been seen to be one of the most deficient of vitamins when treating PMS. Although research suggests that 100 mg is the range which makes the most impact, the form of B-6 has been shown to be more important.
Food based nutrition carrying B-6 in combination with co-factors has shown the greatest benefit. This is why I tend to focus on the whole food nutrition over the high potency supplements.
The regulation of hormones through the liver is vitamin B-6 dependent as the clearing pathway of estrogen as well as caffeine are rate dependent on B-6. This is one of the reasons we see aggravation with caffeine in PMS cases.
B-6 has been shown to reduce the mood symptoms connected with PMS. Not only with PMS, but depression which is not hormonal in nature can be improved with B-6. This is why everyone needs to maintain healthy B-6 levels.
Oral contraceptives deplete B-6, which is another reason for including additional support in this area. When we consider the clearance pathways of the liver, an oral contraceptive just increases the burden of hormone clearance at the liver. Because of the increased demand on B-6, we can see reduced liver enzymes suggesting reduced function there.
Often women with PMS will crave chocolate due to the magnesium content. Magnesium has had the greatest amount of research for PMS, especially since it is involved in over 300 enzymatic processes. Unfortunately half the United States population is deficient in magnesium and doesn’t even meet the RDA for it.
Magnesium has shown to improve PMS related mood symptoms as well as dealing with many of the issues of dysmenorrhea (painful menses). We’ve seen where magnesium is excellent in dealing with neurological issues such as migraines, anxiety, and depression. This is why I’ve not been hesitant in dispensing food based magnesium which can readily pass the blood brain barrier without instituting the diarrhea many have had with high doses of magnesium.
Studies have shown much more effectiveness with other forms of magnesium over the commonly dispensed magnesium oxide due to it’s poor bioavailability. In most cases, magnesium oxide initiates lose stools before giving neurological benefit.
When dealing with PMS, the use of both the magnesium and B-6 gives a synergistic effect which far out performs either alone. This includes the mood issues of anxiety, depression, water retention, as well as much of the pain experienced with menses.
In many conditions of PMS there is an accompanying condition of hypoglycemia and in some cases hyperglycemia. This can be consistent with polycystic ovarian syndrome. This can show up with hunger, vertigo, emotional instability, and apprehensiveness. Improving insulin sensitivity can assist these cases with use of the glucose tolerance factors like chromium and vanadium. I like to use the product called Cataplex GTF for these cases.
Lastly I want to touch on an element known as Diindolylmethane (DIM). This is a component of the cruciferous vegetables. Women with normal balance of both estrogen and progesterone can experience normal cycles or have full blown PMS. So what’s the difference here? Different factors in women can result in how the body deals with normal hormone levels.
DIM is a molecule derived from cruciferous vegetables like broccoli, kale, cabbage, and Brussels sprouts. It’s formed during the digestive process when an unstable compound in these vegetables is exposed to stomach acid. Another reason digestive disturbances can upset total health.
DIM competes with estrogen for binding sites and can reduce tissue proliferation. This can reduce much of the breast tenderness experienced during the cycle. It can also reduce the risk of estrogen induced cancers. This is critical for both men and for women. So, eat your veggies and make sure to get your B vitamins and magnesium, especially from whole foods.
The cause of PMS can be multi factual and not all conditions will respond the same. The areas under scrutiny are hormonal, neuronal, and dietary imbalances. In many cases, dietary alteration corrects the other two areas.
Vitamin deficiencies of both thiamin and riboflavin have been seen to influence PMS, but vitamin B-6, Pyridoxine has been seen to be one of the most deficient of vitamins when treating PMS. Although research suggests that 100 mg is the range which makes the most impact, the form of B-6 has been shown to be more important.
Food based nutrition carrying B-6 in combination with co-factors has shown the greatest benefit. This is why I tend to focus on the whole food nutrition over the high potency supplements.
The regulation of hormones through the liver is vitamin B-6 dependent as the clearing pathway of estrogen as well as caffeine are rate dependent on B-6. This is one of the reasons we see aggravation with caffeine in PMS cases.
B-6 has been shown to reduce the mood symptoms connected with PMS. Not only with PMS, but depression which is not hormonal in nature can be improved with B-6. This is why everyone needs to maintain healthy B-6 levels.
Oral contraceptives deplete B-6, which is another reason for including additional support in this area. When we consider the clearance pathways of the liver, an oral contraceptive just increases the burden of hormone clearance at the liver. Because of the increased demand on B-6, we can see reduced liver enzymes suggesting reduced function there.
Often women with PMS will crave chocolate due to the magnesium content. Magnesium has had the greatest amount of research for PMS, especially since it is involved in over 300 enzymatic processes. Unfortunately half the United States population is deficient in magnesium and doesn’t even meet the RDA for it.
Magnesium has shown to improve PMS related mood symptoms as well as dealing with many of the issues of dysmenorrhea (painful menses). We’ve seen where magnesium is excellent in dealing with neurological issues such as migraines, anxiety, and depression. This is why I’ve not been hesitant in dispensing food based magnesium which can readily pass the blood brain barrier without instituting the diarrhea many have had with high doses of magnesium.
Studies have shown much more effectiveness with other forms of magnesium over the commonly dispensed magnesium oxide due to it’s poor bioavailability. In most cases, magnesium oxide initiates lose stools before giving neurological benefit.
When dealing with PMS, the use of both the magnesium and B-6 gives a synergistic effect which far out performs either alone. This includes the mood issues of anxiety, depression, water retention, as well as much of the pain experienced with menses.
In many conditions of PMS there is an accompanying condition of hypoglycemia and in some cases hyperglycemia. This can be consistent with polycystic ovarian syndrome. This can show up with hunger, vertigo, emotional instability, and apprehensiveness. Improving insulin sensitivity can assist these cases with use of the glucose tolerance factors like chromium and vanadium. I like to use the product called Cataplex GTF for these cases.
Lastly I want to touch on an element known as Diindolylmethane (DIM). This is a component of the cruciferous vegetables. Women with normal balance of both estrogen and progesterone can experience normal cycles or have full blown PMS. So what’s the difference here? Different factors in women can result in how the body deals with normal hormone levels.
DIM is a molecule derived from cruciferous vegetables like broccoli, kale, cabbage, and Brussels sprouts. It’s formed during the digestive process when an unstable compound in these vegetables is exposed to stomach acid. Another reason digestive disturbances can upset total health.
DIM competes with estrogen for binding sites and can reduce tissue proliferation. This can reduce much of the breast tenderness experienced during the cycle. It can also reduce the risk of estrogen induced cancers. This is critical for both men and for women. So, eat your veggies and make sure to get your B vitamins and magnesium, especially from whole foods.
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