Food supplements for premenstrual syndrome

It is far from being a myth or an excuse, as some may think. It is estimated that this syndrome affects around 75% of women — or even more! It is a very real hormonal imbalance that makes life difficult for those who experience it. It feels like a whirlwind of emotions, seemingly completely uncontrollable, that typically arises one week to a few days before your period. It can manifest in many ways: irritability, low mood, headaches, and intense sadness are all part of it.
In some cases, the symptoms are so severe that the condition is referred to as premenstrual dysphoric disorder (PMDD). These symptoms are even more intense, particularly on an emotional level, where they can resemble depression. 

The main cause is hormonal imbalance. It occurs when there is insufficient progesterone: either it is secreted in too small a quantity, in which case oestrogens dominate, or it is secreted adequately but oestrogens are produced in excess. It is a hormonal imbalance progesterone < oestrogens.
Chronic inflammation also plays a role, as it generates this hormonal imbalance. It is partly linked to lifestyle factors, including stress, lack of sleep, alcohol, and diet (too fatty, refined, processed, etc.). These causes are also common to painful periods. 

The main ones are: headaches or migraines, irritability, emotional fragility, breasts that are tight, swollen, tender or even painful, bloating, water retention, fatigue, sleep disturbances, sugar cravings, cramps or lower abdominal pain, acne flare-ups… You don't need to experience all of them to have premenstrual syndrome — just one or a few is enough. It is possible to suffer from this without having painful periods, although the two generally go hand in hand.

The management of premenstrual syndrome varies depending on the severity of symptoms and the individual needs of each woman. Treatment may be multimodal, combining medical, nutritional and behavioural approaches. Here are the main management methods:
Balanced diet: Adopting a diet rich in fruits, vegetables, wholegrains and lean proteins can help stabilise blood sugar levels and reduce symptoms. Reducing intake of salt, sugar, caffeine and alcohol is also recommended.
Physical exercise: Regular physical exercise, such as walking, swimming or yoga, can help reduce anxiety, improve wellbeing and ease abdominal discomfort.
Stress management: Relaxation techniques such as meditation, deep breathing or yoga can be beneficial in helping to ease anxiety and irritability.
Acupuncture: Some women find relief through acupuncture, which may help reduce pain and improve emotional wellbeing.
Massage and aromatherapy: These techniques can also help soothe and reduce muscular tension. Certain essential oils have anxiolytic, calming or antispasmodic properties, such as Roman Chamomile essential oil, Petitgrain Bigarade essential oil, True or Fine Lavender essential oil. Sweet Orange essential oil, Neroli essential oil and even Melissa essential oil have been the subject of scientific studies.
Vitamins and minerals: Magnesium, calcium and vitamin B6 are often used in food supplements for premenstrual syndrome to help reduce effects such as bloating, cramps and mood changes. Taking a women's food supplement based on magnesium may be helpful.
Medicinal plants: Chasteberry is frequently recommended for its effects on hormonal regulation. St John's wort may be used in food supplements for premenstrual syndrome to help manage mild depressive symptoms, although its use requires particular care due to its interactions with other medications. These are available in the form of capsules, softgels, tablets or even ampoules. 
Regular check-ups: Regular medical follow-up with a healthcare professional is essential to adapt treatment according to how symptoms evolve and to find the most appropriate food supplement for premenstrual syndrome based on individual symptoms. This also makes it possible to monitor any potential side effects of treatments.