| Supplement | Amount | Why |
|---|
Calcium | 1,000 to 1,200 mg daily |  [3 stars] Calcium appears to reduce the risk of mood swings, bloating, headaches, and other PMS symptoms. |
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L-Tryptophan | 2 to 6 grams per day, during the second half of the menstrual cycle
| [3 stars] Some research suggests that L-tryptophan may help balance mood symptoms associated with PMS.
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Vitamin B6 | 100 to 200 mg per day on a regular basis | [3 stars] Many clinical trials show that taking vitamin B6 helps relieve PMS symptoms. |
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Vitex | 20 mg a day of a concentrated herbal extract | [3 stars] Vitex has been shown to help balance of estrogen and progesterone during the menstrual cycle and may alleviate PMS symptoms. |
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Evening Primrose Oil | 3 to 4 grams daily |  [2 stars] Women with PMS may have impaired conversion of linoleic acid to gamma linolenic acid (GLA). Evening primrose oil contains GLA and may reduce PMS symptoms. |
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Krill Oil | 2 grams daily for one month; after that, 2 grams per day beginning eight days prior to menstruation and continuing for two days after the start
| [2 stars] Krill oil has been shown in a double-blind trial to be an effective treatment for premenstrual syndrome, including emotional symptoms and breast tenderness.
|
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Magnesium | 200 to 400 mg daily | [2 stars] Supplementing with magnesium may help reduce the risk of mood swings, bloating, breast tenderness, headaches, and other symptoms. |
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Multivitamin | Follow label directions to use a product containing extra 600 mg vitamin B6, 500 mg magnesium, and 200 IU vitamin E daily | [2 stars] One study found that a multivitamin-mineral supplement containing vitamin B6, magnesium, vitamin E, vitamin A, B-complex vitamins relieved PMS symptoms. |
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Potassium Gluconate | 600 mg daily | [2 stars] A preliminary trial found that women with severe PMS who took potassium supplements had complete resolution of PMS symptoms within four menstrual cycles. |
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Saffron | 15 mg twice a day for two menstrual cycles | [2 stars] In a double-blind trial, supplementing with an extract of saffron petals was significantly more effective than a placebo for relieving PMS symptoms. |
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Vitamin B6
(Depression) | Take under medical supervision: 100 to 300 mg daily | [2 stars] Several studies indicate that supplementing with vitamin B6 helps alleviate depression, including depression associated with PMS. |
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Vitamin E | 300 IU daily | [2 stars] Vitamin E may decrease PMS symptoms, according to one study. |
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Bee Pollen | Refer to label instructions
|  [1 star] One small study found that 2 tablets twice daily of a dietary supplement containing bee pollen extract and royal jelly may decrease PMS symptoms including water retention, weight gain, and irritability. |
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Black Cohosh | Refer to label instructions
| [1 star] Black cohosh has been historically used to treat PMS. |
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Dong Quai | Refer to label instructions
| [1 star] In Traditional Chinese medicine, dong quai is typically used in combination with herbs such as peony and osha for menopausal symptoms and menstrual cramps. |
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Evening Primrose Oil
(Irritable Bowel Syndrome) | Refer to label instructions
| [1 star] In one trial, women with IBS who experienced worsening symptoms before and during their menstrual period were helped by taking evening primrose oil. |
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Ginkgo | Refer to label instructions
| [1 star] Standardized herbal Ginkgo extract has been shown to alleviate PMS symptoms. |
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Peony | Refer to label instructions
| [1 star] In Traditional Chinese medicine, dong quai is used in combination with herbs such as peony and osha for menopausal symptoms and menstrual cramps. |
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Progesterone | Refer to label instructions
| [1 star] Anecdotal reports suggest that progesterone may be effective against PMS symptoms. |
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Soy | Refer to label instructions
| [1 star] Supplementing with soy protein may help relieve premenstrual swelling and cramping. |
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Turmeric (Curcumin) | Refer to label instructions
| [1 star] In one double-blind trial, supplementation with curcumin (the active ingredient in turmeric) significantly improved symptoms of PMS, compared with a placebo. |
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Vitamin A | Refer to label instructions
| [1 star] Very high amounts of vitamin A have reduced PMS symptoms in some studies. |
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Vitamin B-Complex | Refer to label instructions
| [1 star] Research has linked B vitamin deficiencies to PMS, so some women may benefit from supplementing with B-complex vitamins for symptom relief. |
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Yarrow | Refer to label instructions
| [1 star] Based on anecdotal evidence, yarrow tea may be beneficial when the main symptom of PMS is spastic pain. |
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