PMS Support

Magnesium is the single most-evidenced supplement for PMS. Multiple randomized trials in women with confirmed PMS find reductions in physical (bloating, breast tenderness, cramps) and mood symptoms with daily supplementation across the cycle. The glycinate form is gentle on the stomach and pairs with the calming glycine carrier. Take consistently — not only in the premenstrual week.^{[1, 2, 3]}

Vitamin B6 is a cofactor in neurotransmitter synthesis, particularly serotonin and GABA. A Cochrane review found modest benefit for PMS-related depression and overall PMS scores. P5P (pyridoxal-5-phosphate) is the active form; pyridoxine HCl works fine for most people. Do not exceed 100 mg/day for extended periods — chronic high-dose vitamin B6 causes peripheral neuropathy.^{[4, 5, 6]}

Calcium supplementation has trial evidence for reducing physical and emotional PMS symptoms, particularly in women with low dietary calcium intake. Effect is most pronounced after 2-3 cycles of consistent use. Choose calcium citrate (better absorbed without stomach acid) or calcium carbonate (cheaper, take with food).^{[7, 8, 9]}

Chasteberry has been used for PMS for over a century. A systematic review of randomized trials found consistent benefit for breast tenderness, mood swings, and irritability across 2-3 cycles. Mechanism appears to be dopaminergic — modulation of prolactin levels in the luteal phase. Choose a standardized extract.^{[10, 11, 12]}

Saffron has emerging evidence for PMS-related mood symptoms — a small trial found effects comparable to fluoxetine for mild PMS-related depression. The evidence is preliminary and the sample sizes are small. Treat as the most speculative item in the stack.^{[13, 14]}