New Being Nutrition

PMS and B vitamins

What is PMS?
PMS is Pre-menstrual syndrome. It is a common problem affecting many women. PMS causes mental and physical changes which typically occur from the premenstrual week and stops as soon as the period starts. The production of the female hormones, progesterone and oestrogen are believed to cause PMS.

The ten most common symptoms of PMS are:

1. Anxiety
2. Backache
3. Breast tenderness
4. Cramps
5. Depression
6. Headache
7. Insomnia
8. Irritability
9. Poor concentration
10. Water retention

How can B vitamins help with PMS?
Some women have found that taking vitamin B6 will help with the symptoms of PMS. This is due to vitamin B6 helping to breakdown excess oestrogen within the liver. Taking vitamin B2 and magnesium will help vitamin B6 become active.

The top twenty foods which are high in vitamin B6 are:

1. Avocados
2. Bananas
3. Beef
4. Cabbage
5. Corn
6. Egg yolk
7. Green vegetables
8. Kidney
9. Lentils
10. Liver
11. Milk
12. Nuts
13. Oily fish
14. Potatoes
15. Seeds
16. Soya products
17. Tuna
18. Turkey
19. Wheat germ
20. Whole grains cereals

What other actions can you take to help with PMS?

• Avoid alcohol
• Reduce caffeine and salt intake
• Increase the foods which are high in vitamin B6 in your diet
• Supplement your diet with evening primrose oil
• Eat small amounts of foods high in carbohydrates and low in fat, regularly throughout the day