Causes and symptoms of menstrual disorders
Premenstrual syndrome
Painful periods, or dysmenorrhea, manifest as cramps sometimes associated with other symptoms similar to those of PMS (Premenstrual Syndrome).
PMS is still poorly understood. Experienced by the majority of women, it is linked to a disruption of hormones during ovulation.
During this period we also observe a decrease in L-tryptophan, an amino acid that contributes to the production of serotonin, the molecule that regulates mood.
PMS begins 2 to 7 days before menstruation and lasts until it starts. It does not occur in all women, and the symptoms also vary.
There are physical symptoms:
- breast tenderness,
- digestive problems,
- heavy legs,
- water retention,
- sometimes intense headaches,
- urinary problems.
And also psychological symptoms: fatigue, irritability, sugar cravings.
How to limit symptoms
Diet and lifestyle play essential roles in the onset and severity of menstrual disorders.
Diet
I recommend that you reduce your intake of simple sugars, especially in the lead-up to your period. They cause hypoglycemia that worsens symptoms, as shown by this study.
Limit salt, which promotes water retention and bloating, as well as stimulants, particularly alcohol.
You can continue to consume coffee and tea, but in moderation.
Increase your intake of fiber and spices, with anti-inflammatory properties: the curcumin in turmeric has been shown to reduce PMS, as reported in this study.
A varied diet, with an adequate supply of vitamins and minerals, limits the onset and severity of PMS symptoms.
That is why certain nutrients prioritized in the diet, but also as supplements, will be effective.
Lifestyle
Adopt an appropriate lifestyle by reducing trigger factors : smoking, overweight, stress, lack of sleep.
Exercise ! Low-intensity physical activity (walking, yoga) improves mental health, digestion, and sleep. Water sports in particular help with water retention.
Finally, expose yourself to the sun, in a measured way. Sun exposure reduces the risk of temporary low mood, and allows the synthesis of vitamin D.
This vitamin is also available in fatty fish (sardines, herring, salmon) and supplementation may be necessary.
A sufficient concentration of vitamin D reduces the severity of the physical and psychological symptoms of PMS, and the severity of menstrual pain, as shown by this study conducted on 897 adolescent girls.
Active ingredients to treat PMS and painful periods
Magnesium
This trace element is essential to all our cells, and is involved in more than 300 enzymatic reactions.
It contributes in particular to the proper functioning of the nervous system. It is involved in the mechanisms of mood and pain regulation.
Women suffering from PMS were more often found to have reduced magnesium levels.
This study, placebo-controlled, reports that oral intake of 200 mg of magnesium for two cycles reduced premenstrual symptoms, notably water retention.
Vitamin B6 is often associated with magnesium because it helps magnesium enter our cells, and regulates hormonal activity, as evidenced by the European Commission.
A trial compared taking 50 mg of vitamin B6 for 3 months to taking a placebo (which had no therapeutic effect).
Vitamin B6 supplementation significantly reduced (by 69%) the emotional symptoms accompanying the onset of menstruation: irritability, low mood, and stress, but had little effect on physical symptoms (pain, headaches).
Vitamin B12
Vitamin B12, or cobalamin, is found mainly in animal-derived foods and in fatty fish.
It plays an essential role in the proper functioning of the nervous system. And contributes to the synthesis of DNA and fatty acids.
Its deficiency is rare but very serious, and occurs notably in cases of digestive diseases and among strict vegans.
An article from the Journal of Medical Sciences Research reports a reduction in hypermenorrhea (prolonged bleeding during menstruation causing pain) following supplementation with B-group vitamins, particularly B12.
Calcium
It is the mineral salt the most abundant in the human body. Calcium is concentrated mostly in the bones and teeth, but it participates in the functioning of all of the body’s cells.
During the menstrual period, a calcium imbalance is observed, due to the increase in hormone concentrations over the menstrual cycle.
Studies indicate that calcium intake significantly reduces symptoms — physical and psychological — of PMS.
After calcium supplementation for two cycles, women reported a reduction in mood disturbances during PMS in this trial.
Furthermore, this study indicates that the use of calcium and vitamin D supplements is recommended to relieve dysmenorrhea, and helps reduce the use of painkillers.
As a precaution, seek medical advice before calcium supplementation.
Prioritize dietary sources: Parmesan, Emmental, Gruyère, plain yogurt, fish, nuts and seeds, mineral waters.
Calcium-based supplements should not be used in cases of hyperparathyroidism. The same applies for kidney problems.
Finally, it is essential to correct a vitamin D deficiency before supplementing with calcium, because its absorption is reduced in cases of vitamin D deficiency.
Omega-3s
Fatty acids participate in many vital functions of the body. They have anti-inflammatory properties, limiting uterine muscle contraction and premenstrual pain.
A sufficient intake of omega-3 has been shown to be effective in reducing the severity of PMS in women, and in reducing physical and psychological symptoms, according to this scientific review.
A sufficient treatment duration increases treatment effectiveness.
Fish oil supplementation for 2 months in 42 adolescent girls in this trial shows a marked reduction in menstrual symptoms.
Vitex (chaste tree)
Vitex (chaste tree) is a Mediterranean plant whose berries are traditionally used by women to relieve gynecological disorders.
This plant is capable of reducing prolactin release, the lactation hormone.
During PMS, prolactin levels may increase, which can help explain breast pain.
After supplementation for 3 menstrual cycles in 1634 women, a trial shows that vitex can relieve all PMS symptoms, menstrual pain, and breast tenderness, as indicated by this review article.
Vitex (chaste tree) should be used with caution. It is not recommended for women with breast cancer (or a family medical history). Nor in cases of hormone replacement therapy or IVF protocols.
It can interact with medications. Its properties are similar to certain treatments for hormonal disorders.
I recommend the advice of a healthcare professional before any use.
Palmitoylethanolamide (PEA)
Palmitoylethanolamide is a compound of the cannabinoid family. This molecule occurs naturally in the body, as well as in certain foods (egg yolk, peanut oil, soy).
PEA stimulates cannabinoid receptors, proteins present in the central nervous system, but also in the intestine and the uterus.
These receptors act on the various pain pathways.
A meta-analysis of 10 studies involving 786 patients concluded a larger reduction in all types of pain with PEA compared to placebo (no therapeutic effect).
Clinical trials are promising, and further studies are needed to confirm the efficacy of this compound.
In what form
In capsules or tablets
Supplements containing magnesium and omega-3s are mainly available in this form.
Capsules and pills are convenient to use and are concentrated in active ingredients. But multiple doses are often necessary to reach the effective dose.
Capsules reduce the risk of oxidation and improve the absorption of omega-3s in the body.
PEA is available in capsules. Micronized powders (information on the back of the boxes) may promote the absorption of the molecules.
In mother tincture
This mixture of fresh herbs and alcohol is ideal for the therapeutic use of plants.
Maceration in alcohol allows a natural extraction of active compounds. The hydroalcoholic solution is then filtered.
The mother tincture of vitex is taken in drops to be diluted in a glass of water, three times a day leading up to and during the cycle, in a three-month course.
The presence of alcohol contraindicates its use during pregnancy or breastfeeding.
Criteria to consider
The types of active ingredients used
Magnesium- or calcium-based supplements may contain different types of salts. Carbonate, citrate, gluconate, bisglycinate…
Some salts are better absorbed than others and better tolerated by the body.
Magnesium salts described as “inorganic” have a laxative effect and limited absorption by the body (chloride, lactate, or magnesium oxide).
Favor organic salts (glycerophosphate, magnesium citrate) and “chelated” salts where magnesium is bound to an amino acid. This includes magnesium bisglycinate.
For calcium, prefer the pidolate, glycinate, or bisglycinate form.
Finally, there are different forms of vitamin B12 available on the dietary supplement market.
Although all can raise vitamin B12 levels, the forms hydroxocobalamin, adenosylcobalamin, and methylcobalamin are preferred. They have better bioavailability in the body.
Dosage
For magnesium, a dose of 300 mg per day in a three-month course allows therapeutic effects to be observed.
You can combine it with 50 mg of vitamin B6 (also called pyridoxine), to be taken with meals for good absorption.
Regarding calcium, a dosage of 1000 to 1200 mg per day (adolescents, pregnant women) is recommended, always after medical advice.
The daily dose is divided into several doses taken with meals, because the intestine poorly absorbs too large a dose of calcium at once.
The omega-3s are mainly found in the oils of fatty fish and in vegetable oils.
Check that the total omega-3 dose (EPA and DHA fatty acids) contained in the oil is at least 1 gram per day.
Finally, for the chasteberry, a dose of 20 mg of a dry extract (corresponding to 180 mg of plant material) is recommended each day.
Origin of the products
This is especially true for omega-3s derived from fish! Low-quality dietary supplements can contain heavy metals and pollutants.
In addition to being harmful to health, the omega-3 concentration in these products may be insufficient.
I recommend choosing fish oil capsules packaged in a bottle of opaque color to limit oxidation.
Prefer small fish such as anchovies. At the end of the food chain, they are less affected by pollutants.
Finally, check for the sustainable fishing statement on the back of the box.
The nature of the excipients
For capsule and tablet forms, it is difficult, if not impossible, to avoid them! Colorants, antioxidants, and preservatives are used to improve taste, give color, preserve texture, and maintain the activity of the molecules.
Some are well tolerated and harmless, others are controversial and should be avoided. Check for the presence of these additives and their potential hazards.
Be particularly vigilant about the presence of titanium dioxide, sodium benzoate, calcium and potassium, polysorbate 80, carboxymethylcellulose and cellulose gum.
The number of active ingredients
Dietary supplement manufacturers now develop formulas with a blend of different active ingredients.
Most often they contain magnesium, calcium, chasteberry, fish oils, but also other plants, vitamins and minerals.
These synergies can be interesting, but I encourage you to favor short ingredient lists, and to check the quality and the concentration of each active ingredient.
To summarize
To be sure to choose a supplement for PMS and painful periods of quality, check:
- Form : in capsules for magnesium and omega-3s ;
- Types of active ingredients used : for example, for magnesium, favor organic salts and “chelated” salts, notably magnesium bisglycinate ;
- Dosage: for chasteberry, for example, a dose of 20 mg of a dry extract each day ;
- The origin of the products: for omega-3s, favor anchovy extracts and products from sustainable fishing ;
- The nature of excipients: avoid titanium dioxide, sodium benzoate, calcium and potassium, polysorbate 80… ;
- The number of active ingredients: favor short ingredient lists and check the concentration of each active ingredient.
