Health Centers

Print this page | Sign up for free e-bulletins
 | Bookmark This Page

Premenstrual Syndrome (PMS)

woman sad

Premenstrual syndrome (PMS) involves a multitude of symptoms occurring during the last week of the luteal phase (the weeks before menstruation) in most menstrual cycles. About half of the women who have PMS report only mild symptoms. For the remaining half, the symptoms are more severe. These symptoms usually disappear a few days after menstruation begins. PMS can occur at any time during the woman's reproductive years and seems to remain fairly constant until menopause, although symptoms may vary between cycles. The risk for PMS is usually higher in younger women, and in women who have a mother with PMS. In addition, women who have given birth to several children, those who are sedentary and women under stress have increased risks.

Related Weil Products
Dr. Weil on Healthy Aging for Women's Health Issues - If you are going through menopause, a support group can be helpful. The Dr. Weil on Healthy Aging online guide has a vibrant, active community of supportive members, and a dedicated moderator to help guide you along. Start your 14-day free trial now!

Causes and Symptoms

The exact cause of PMS is still unclear. One theory suggests that some women who experience PMS may be abnormally sensitive to normal amounts of estrogen and progesterone in their bodies - perhaps because of altered hormone receptors in the brain.

The following are some common symptoms:  

  • Breast tenderness
  • Fluid retention
  • Weight gain
  • Acne
  • Abdominal bloating
  • Irritability
  • Depression
  • Mood swings
  • Increased appetite with specific food cravings, typically sweet and salty foods
  • Lethargy and fatigue
  • Insomnia 

Keep in mind that these symptoms may also be caused by other factors, particularly if they persist or do not follow a pattern consistent with the occurrence of menses.

Suggested Lifestyle Changes 

  • Keep a symptom diary. This may help you understand the symptoms when they occur, predict them rather than be taken by surprise, and rule out other causes of the symptoms if they are not actually tied to your menstrual cycle.
  • Avoid alcohol and caffeine, including chocolate. Both of these can make the symptoms of PMS worse.
  • Keep blood sugar levels stable. Eat small, frequent, balanced meals throughout the day.
  • Get regular aerobic exercise.
  • Practice relaxation. Use breathing exercises daily and make use of a technique like yoga or meditation. 

Nutrition and Supplements

The following supplements can be of help in relieving symptoms:  

  • Calcium. Recent studies have demonstrated that, when used for three months, supplemental calcium can help reduce the severity of PMS symptoms. I recommend supplementing with 500-700 mg daily.
  • Magnesium. Magnesium deficiency has been associated with PMS. Supplemental magnesium may help alleviate some of the emotional symptoms, fluid retention and breast tenderness.
  • Vitamin B6. Take a good multivitamin or B complex
  • Evening primrose oil or black currant oil. These are sources of gamma-linolenic acid (GLA) that can help influence prostaglandin synthesis.
  • Dong quai is a readily available Chinese herb used traditionally as a general tonic for women, however this herb should not be taken if a woman is experiencing heavy bleeding. Chaste tree herb (vitex) can also be helpful.
  • Raspberry leaf tea is an effective remedy for painful menstrual cramps.

Restful, restorative sleep is fundamental to health and happiness. Learn how to address your unique sleep needs - take the Weil Vitamin Advisor Sleep Assessment and get your complimentary recommendation today.

The Weil Vitamin Advisor
Get your FREE personalized vitamin recommendation & supplement plan today!

Dr. Weil on Healthy Aging
Your Online Guide to the Anti-Inflammatory Diet. Start eating for your health - begin your free trial now.

Dr. Weil's Spontaneous Happiness
Achieve emotional well-being in just eight weeks! Start your 10-day free trial now!

Vitamin Library
Supplement your knowledge with Dr. Weil's essential vitamin facts. Learn why they are necessary and more.

Dr. Weil's Optimum Health Plan
Your 8-week plan to wellness.
Begin your journey today!

Dr. Weil's Head-to-Toe Wellness Guide
Your guide to natural health.
Use the Wellness Guide today!

Dr. Weil's Anti-Inflammatory Diet
Food Pyramid

Our interactive tool can help improve overall health through diet.

Condition Care Guide
Learn about health conditions from acne to vertigo, and Dr. Weil's view of the best treatment options for each.

Healthy Recipes
Discover a treasure trove of healthy, healing foods and creative, delicious ways to prepare them.

Q&A Library
Over 2,000 questions from you and their corresponding answers from Dr. Weil.

Copyright © 2015 Weil Lifestyle
Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

Ad Choice
Advertising Notice

This Site and third parties who place advertisements on this Site may collect and use information about your visits to this Site and other websites in order to provide advertisements about goods and services of interest to you. If you would like to obtain more information about these advertising practices and to make choices about online behavioral advertising, please click here