Healthy Body

These Are the Best Supplements for PMS, According to an OB/GYN

Photo: Getty Images/Maskot
Ah, yes, premenstrual syndrome, otherwise known as PMS, is that oh-so-special time of the month when your fluctuating hormones can create a smorgasbord of unpleasant side effects leading up to your period: tender breasts, bloating, cramping, headaches, fatigue, anxiety, irritability, and more (because, of course). For those seeking relief, supplements for PMS may just be the answer.

"It is important to know how PMS interferes with your daily activities so you can help pinpoint what is needed to help reduce these symptoms," says OB/GYN, Jessica Shepherd, MD. "There have been more developments in supplements for PMS, as there have been more efforts to develop non-medicinal treatments for it."

There are several foods that can help reduce common PMS symptoms. But another option is to take vitamins, minerals, and herbs for PMS that work to help ease symptoms, too. Some of the best include vitamin B6, magnesium, vitamin E, Dong Quai, and prebiotics along with probiotics, says Dr. Shepherd.

Shop Supplements for PMS Below.

FLO PMS Gummy Vitamins — $30.00

Dr. Shepherd likes these supplements because they come in gummy form and contain many ingredients that can help with PMS, including lemon balm. She calls out Dong Quai, a root that has been used in Traditional Chinese Medicine for centuries. Specifically, it has antispasmodic properties and can help with cramps and balancing estrogen.

Happy V Women's Daily Prebiotics and Probiotics — $30.00

“Happy V has the prebiotic and probiotic combo which helps gut health,” says Dr. Shepherd. “PMS symptoms can be reduced when gut heath is in check.”

Olly Miss Mellow — $18.00

These capsules contain Dong Quai as well. They’ve also got chasteberry and isoflavones; the former can help with cramps, bloating, and mood swings, while the latter helps keep hormones balanced.

HUM Moody Bird — $26.00

Dong Quai and chasteberry make another appearance in this cheekily-named supplement from HUM Nutrition. (It’s also vegan.) Great if your PMS presents as extreme irritability.

Rae Wellness Women's Multivitamin — $15.00

This multivitamin contains vitamin E and vitamin B6; Dr. Shepherd says the former can help with breast tenderness because its antioxidant properties help protect breast tissue from inflammation, and the latter helps regulate serotonin, a brain chemical that helps regulate mood.


MegaFood Relax + Calm Magnesium Powder — $22.00

A magnesium supplement can help regulate some symptoms of PMS because magnesium helps relax muscles and can help with headaches, says Dr. Shepherd. Magnesium is also known for its calming benefits. This powder mixes with water and has 300 milligrams of magnesium per serving, and it doesn’t taste overly sweet like some powders have a tendency to.

The Nue Co Prebiotic + Probiotic — $55.00

These time delay capsules are contain shelf-stable prebiotics and probiotics, meaning you don’t have to keep them in the fridge in order to protect their potency.

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