Learn How Vitamin B Helps Reduce PMS - Blackmores
4
Could Vitamin B be your secret weapon against PMS? Explore the science behind how these essential nutrients can help you feel better during your cycle.
- Health hub/
- Women's health/
- Foods Rich in Vitamin Bs may help reduce PMS
B vitamins are an essential part of your diet, and they also play a role in many other functions of the body.
Foods rich in vitamin B may also help alleviate premenstrual syndrome symptoms (PMS). Studies, such as one published in The American Journal of Clinical Nutrition in 2011, showed that the risk of developing PMS was lower in women with a high dietary intake of vitamin B than in those with a low intake.
Premenstrual syndrome is a widespread problem affecting millions of women around the world. Symptoms can start around 14–15 years of age and continue until menopause, with symptoms cycling monthly.
Depending on their severity, symptoms can be uncomfortable and sometimes affect a woman's work, home, and social life. As the US Government’s Office on Women’s Health describes, the physical symptoms of PMS may include headaches, back aches, cramps, bloating, breast tenderness, and constipation and diarrhoea. Common psychological and behavioural symptoms include mood swings, trouble sleeping, appetite changes, fatigue, poor concentration, and irritability.
The symptoms usually occur one to two weeks before menstruation before gradually easing within a few days after menstruation starts.
While the exact causes of PMS are unknown, it is thought that fluctuations in oestrogen and progesterone, the essential hormones that regulate the menstrual cycle, play a significant role.
According to the Cleveland Clinic, these changing levels of oestrogen and progesterone can reduce serotonin in the brain, which can affect mood and trigger irritability.
Low serotonin levels have also been reported as a likely factor in PMS. According to Mount Sinai Hospital, vitamin B6 is involved in the production of serotonin, a chemical that affects mood.
Research has found that studies of populations with low levels of vitamin B, vitamin D, calcium, and magnesium had high incidences of PMS.
A 2023 study reports that more research needs to be conducted, though some studies have shown that eating certain nutrients may alleviate premenstrual symptoms.
B vitamins that may help reduce PMS
However, a significantly lower risk of PMS was observed in women with high intakes of thiamine and riboflavin from food sources only. To experience these benefits, the women had to consume more than 1.1 mg of each nutrient a day.
Thiamin (B1)
Thiamin plays a significant role in the growth and function of our body's cells, as well as energy conversion and production from food. Adequate intake of this vitamin can help maintain good energy levels, which may assist if experiencing PMS symptoms of fatigue. Food sources: Vitamin B1 is found in meat, fish, whole grains, bread, fortified cereals, yoghurt and yeast extracts such as in Vegemite spread. Beans, green peas and lentils are also a good source for vegetarians.
Riboflavin B2
Riboflavin also plays a crucial role in helping cells grow, producing energy from food, and breaking down fats, proteins, steroids, and medications.
Food sources: B2 is found in meat, dairy products, eggs, yeast extracts, wholewheat bread, fortified cereals, spinach, and almonds.
Vitamin B6
Vitamin B6 helps the body make and use serotonin, so getting enough is essential for supporting mood. B6 may be helpful for relieving symptoms of premenstrual tension.
Food sources: The highest sources of vitamin B6 include fish, chickpeas, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus). It's also found in chicken, eggs, carrots, breakfast cereals, fortified turkey, and bananas.
Vitamin B9
There is also no direct evidence linking the benefits of dietary vitamin B9 intake to PMS symptoms. However, vitamin B9 helps in the production of mood-regulating brain chemicals called neurotransmitters, such as serotonin. This may help manage mood-related symptoms of PMS. It also works with vitamin B12 to help make red blood cells and support energy levels. Food sources: Interestingly, folic acid is a vitamin whose absorption is higher from fortified foods and dietary supplements than folate found naturally in food. Folate can be found in beef liver and vegetables, dark green leafy vegetables, nuts, beans, peas, and fruits. Folic acid can also be added to bread, cereals and pasta.
Vitamin B12
There is no direct evidence that vitamin B12 intake can reduce PMS symptoms. However, it is involved with producing the brain chemical serotonin, which affects mood. Vitamin B12 also plays a significant role in forming red blood cells, which carry oxygen to tissues in the body. Adequate intake is essential to support energy levels. Food sources: B12 is only found in animal-based products or certain fortified cereals. Clams, oysters, and beef liver are some foods with the highest levels of vitamin B12.
Supplementation
According to the Royal Women's Hospital and other research papers, some studies have demonstrated scientific evidence for vitamin supplementation's benefits. However, all reports state that more research is required. It's highly recommended to maintain a healthy lifestyle and check with a doctor before taking any supplements. It's also important to be careful with vitamins and monitor intake to ensure you don't exceed the daily recommended intake. REFERENCES https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3076657/ https://pubmed.ncbi.nlm.nih.gov/25363099/ https://doi.org/10.1093/nutrit/nuae043 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9928757/ https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuae043/7659847
We accept
