Premenstrual syndrome (PMS): how to alleviate it with natural supplements

Premenstrual syndrome (PMS) is experienced by a large number of women at least once in their lives, and many face it almost every month. Although PMS is often associated with mild discomfort or mood swings, in certain cases it can be very intense and disrupt daily functioning. Symptoms occur in the luteal phase of the menstrual cycle (i.e. after ovulation and before the onset of bleeding) and can be very diverse: from irritability, anxiety and depressed mood to painful cramps, tender breasts, changes in appetite and increased fatigue.

You might be asking yourself, “Sounds too good to be true?” – but there are natural solutions that can bring noticeable relief. In this article, we will focus on how certain herbal supplements, adaptogens, and micronutrients benefit PMS relief . We will touch on the research behind such claims (including studies on PubMed ) and give practical advice for reducing monthly discomfort. In addition, we will also introduce key natural supplements – such as Forever Royal Jelly and Red Clover Hormones – which are often associated with a more balanced female cycle and reduced PMS symptoms.

What exactly is PMS and why does it occur?

Premenstrual syndrome is not just a “harmless problem.” Although many symptoms are typical and mild, for some women PMS can reach the level of premenstrual dysphoric disorder (PMDD) , which involves very intense emotional and physical symptoms. Common complaints include:

• Mood changes: irritability, tearfulness, anxiety, depressed feelings
• Physical changes: sore or tender breasts, headaches, acne, bloating, cramps
• Sleep disorders: insomnia or feeling of increased sleepiness
• Change in appetite and cravings for certain foods (most often sweet or salty)

Behind these changes are fluctuations in the hormones estrogen and progesterone, as well as neurotransmitters like serotonin. In the luteal phase, the body prepares for a possible pregnancy, and complex endocrine changes occur. If a fertilized egg does not implant, progesterone levels drop sharply, resulting in more intense symptoms in some women.

In addition to hormonal factors, stress, lack of sleep, and genetic predisposition can worsen PMS. That’s why an integrated approach—which includes diet, herbal supplements, exercise, and emotional support—often yields the best results.

Natural supplements that can help

While pharmacological approaches (such as painkillers, birth control pills, or antidepressants) have their place, many women are looking for natural solutions that will provide long-term relief from PMS without major side effects. Based on various research and traditional uses, a few supplements are particularly popular:

1. Red Clover : According to Red Clover Hormones , this herb is rich in isoflavones, which can mimic estrogen in the body and help with hormonal imbalances. It’s often recommended for menopausal women, but anecdotally, many report that it also helps with PMS.
2. Maca : Another well-known adaptogen of South American origin that can support endocrine balance and contribute to stable mood and energy levels. For those for whom libido support is important, Maca Powder can be very useful and we recommend Multi Maca purified natural tablets.
3. Vitex agnus-castus (Hemp) : Traditionally used to regulate the menstrual cycle and reduce symptoms such as sore breasts and irritability. According to a 2013 study , hemp may help relieve PMS, although results vary from person to person.
4. Royal Jelly and Bee Products : Royal jelly is often touted as a nutritional “boost” for hormones and energy, and can help ease the symptoms of PMS. In particular, Forever Royal Jelly is often recommended as a natural support for the hormonal system.
5. Omega-3 fatty acids : Reduce inflammation and can help relieve painful cramps and sensitivity. Recommended intake through fatty fish or quality fish oil supplements.

Of course, no supplement will “eradicate” PMS overnight, but it can often provide significant relief when incorporated into a broader lifestyle (healthy diet, exercise, adequate sleep, and stress management).

The importance of magnesium, vitamin B6 and other micronutrients

When it comes to PMS, magnesium is one of the most commonly mentioned minerals. It helps relax muscles, regulate mood, and relieve migraines, which often accompany the premenstrual period. Vitamin B6 (pyridoxine), on the other hand, is involved in the production of serotonin and dopamine, neurotransmitters responsible for mood and motivation.

A deficiency in these nutrients can exacerbate PMS symptoms , including cramps, irritability, and cravings for unhealthy foods. It’s therefore helpful to consider a multivitamin formula that contains these vitamins and minerals. An example is calcium – research shows that adequate levels of calcium in the diet can reduce depressive symptoms and mood swings associated with PMS.

Stress and hormonal imbalance: an unavoidable topic

No matter what you do on the diet, stress often “spoils” your plans because it can cause hormonal disruptions, especially if it’s chronic. High levels of cortisol interfere with the normal production of progesterone and estrogen, which manifests as increased PMS. Good sleep, relaxation techniques, meditation, and moderate physical activity can drastically reduce stress.

Some women also find adaptogens like ashwagandha or maca powder helpful to improve stress resilience, but it’s crucial to recognize that no supplement can “erase” bad habits or constant exposure to stress. A holistic approach also includes emotional stability and good sleep and eating habits .

Iron, anemia and PMS

Some women develop anemia (iron deficiency) due to heavy periods, which can increase fatigue and weakness during the premenstrual phase. This can be addressed by introducing controlled iron intake (either through food or supplements), as well as herbs that support a healthy cycle. A diet rich in red meat, lentils, spinach, and pumpkin seeds can also help, but be careful to balance it and consult a doctor if you suspect anemia.

How do herbal supplements help with specific PMS symptoms?

One of the advantages of herbal and natural therapies is the targeted treatment of the most irritating symptoms. Examples:

• Anxiety and irritability: Calming herbs like chamomile, passionflower, or valerian can reduce feelings of nervousness. Adaptogens (ashwagandha, rhodiola) also help with stress.
• Cramps and pain: Ginger and turmeric have anti-inflammatory properties, and magnesium relaxes muscles. Warm compresses or massage of the lower abdomen and back with essential oils can further relieve pain.
• Occurrence of acne: Hormonal acne is often related to PMS. Regulating androgen and estrogen balance and using How To Get Rid Of Pimples tips – such as proper facial care and herbal support – can be helpful.
• Emotional instability: Stabilizing serotonin and dopamine with a diet rich in tryptophan, vitamin B6, and herbs such as chasteberry (Vitex) and royal jelly helps.

In many cases, it is helpful to take combined herbal formulas that target multiple aspects of PMS. It is important to follow the recommended dosage and seek professional advice if you have more serious symptoms.

Nutritional approach and tips for mild PMS

How important is diet in alleviating PMS? Scientific knowledge confirms that certain eating patterns are associated with fewer ailments. Here are some key tips:

1. Reduce refined sugars and simple carbohydrates : Sudden glucose spikes worsen mood, cause additional hunger, and contribute to inflammatory processes.
2. Eat a variety of vegetables and fruits : Rich in micronutrients, antioxidants and fiber. Especially dark leafy vegetables, berries and citrus fruits.
3. Protein and healthy fats : Fish, olive oil, nuts, and avocados will help maintain stable hormone levels and a better mood.
4. Moderate with salt : Excessive salt intake can promote water retention and increase bloating.
5. Herbs and teas : Ginger, turmeric, chamomile, mint, and similar herbs help soothe digestive problems and nervous tension.

Don’t forget to drink plenty of fluids ; despite popular belief, hydration helps to get rid of excess fluid and reduces bloating. 1.5-2 liters of water per day is recommended, but adjust this to your own needs and physical activity.

Physical activity and meditation: key elements

Although herbal supplements are extremely beneficial, some women forget that mild to moderate physical activity and psychological balance can drastically reduce PMS symptoms. The happy hormones released during exercise (e.g. endorphins) help to lift your mood and relieve pain. Even 20-30 minutes of brisk walking or yoga can have a big effect.

Meditation, deep breathing techniques and mindfulness help calm the mind and reduce stress, which indirectly stabilizes hormones. Looking at the bigger picture, healthy lifestyle habits (along with natural supplements) are the fastest way to long-term improvements.

A combination of multiple natural solutions for PMS

Instead of relying on just one plugin, consider a combined approach that covers different aspects of PMS:

• Aromatherapy: Lavender or rosemary oils can help with relaxation and reduce headaches.
• Adaptogens and hormonal support: For example, Red Clover Hormones and Forever Royal Jelly can be combined to help alleviate mood swings and breast tenderness.
• Essential fatty acids: Omega-3 from fish oil or flaxseed to reduce inflammation and painful cramps.
• Vitamins and minerals: Magnesium, vitamin B6, and calcium, each with a vital role in reducing symptoms.
• Relaxing baths and warm compresses: Especially useful for menstrual pain and reducing tension.

Although in some women PMS can be milder and does not require a wider strategy, for many it is the synergy of several natural methods that brings the best results.

Practical tips for everyday life

1. Keep a symptom diary: Write down when your symptoms start and stop, how severe they are, and how you feel. This can help identify triggers (e.g., salty foods, stress, lack of sleep).
2. Manage your time: Don’t schedule important work tasks or strenuous activities on days when you know you are most vulnerable. Be gentle with yourself.
3. Cold or hot compress: Helps with abdominal or lower back pain. Heat relaxes muscles, and some people prefer cold compresses if they have inflammation.
4. Talk about the problem: If PMS is preventing you from doing normal activities, talk to your doctor or nutritionist to find a holistic approach. You may also need medication, but often natural solutions can reduce the need for stronger interventions.

Don’t forget about emotional support . If you’re feeling irritable and sad, it’s always helpful to confide in a loved one, seek the support of a psychologist, or try meditation and breathing techniques.

Frequently asked questions about PMS and herbal supplements

1. Can herbal supplements completely eliminate PMS?

Unfortunately, there is no guarantee that someone will completely “eliminate” PMS, as it is a natural hormonal cycle . However, many women experience significant relief when they combine several natural methods and adjust their dietary habits.

2. When is it time to see a doctor?

If PMS becomes so strong that it disrupts your daily life or if you suspect PMDD , consult a gynecologist or endocrinologist. They may suggest hormone tests, therapy or further tests.

3. Does Red Clover help with menopause?

Yes. Red clover is rich in phytoestrogens and is often recommended for menopausal women to help relieve symptoms of hot flashes and hormonal fluctuations. It may also help with PMS, but always be aware of possible interactions, especially if you are taking hormones or birth control.

4. What if I take too much magnesium?

Moderation is key. Too much magnesium can cause diarrhea and digestive upset. Be careful with dosage and, if in doubt, talk to your doctor or pharmacist.

When are natural supplements not enough?

Although PMS can be alleviated with various herbal remedies, adaptogens, and supplements, sometimes more extensive medical intervention is necessary. If, despite making dietary changes, exercising regularly, and using natural supplements, you continue to experience severe PMS that significantly impair your quality of life, consult a professional. You may need to have a more detailed hormonal analysis, consider birth control pills, antidepressants, or other pharmacological approaches.

However, pharmacological therapy does not exclude lifestyle adjustments. In fact, doctors and gynecologists often recommend an integrated approach. It is important to understand your own body, monitor symptoms, and coordinate all available methods – from herbal to medical – to achieve the best effect.

Conclusion

Premenstrual syndrome (PMS) is not something you should “put up with” if it is seriously affecting your quality of life. Natural supplements like red clover , matte

Royal jelly, omega-3 fatty acids and magnesium can significantly alleviate symptoms. If you combine them wisely with a balanced diet, physical activity, stress management and adequate sleep, it is very likely that the intensity of PMS will decrease.

To learn more about supporting the hormonal system and women’s health, visit Aloe Vera Center . We recommend exploring Forever Multi Maca tablets and other products that can help ease menstrual discomfort. For additional questions or a personalized plan , use the AI ​​advisor and get 15% off your order. Manage your PMS instead of it managing you!

Disclaimer: The information in this article is not a substitute for professional medical advice. For a chronic or extremely painful condition, seek the help of a gynecologist or endocrinologist.