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For countless women, the monthly cycle of premenstrual syndrome (PMS) brings a wave of unwanted symptoms that can be challenging to manage. A popular solution is turning to natural remedies, with PMS relief supplements being a favored choice. But, with an overwhelming array of options, which supplements truly deserve the title of the finest PMS relief supplements?
Well that’s where we’ve got you covered, after reviewing dozens of supplements that claim to help treat PMS, examining their ingredients, testing them ourselves for efficacy, customer feedback, and quality we’ve managed to narrow it down to 5 that are worth your time. And yes, there is one very clear winner.
That means we can give you a well-informed guide of the best PMS supplements, allowing you to make an informed decision tailored to your specific needs.
The Benefits of Natural Supplements for PMS
Natural supplements have gained popularity as a potential way to alleviate PMS symptoms due to their ability to target specific issues and provide relief without the use of synthetic hormones or medications. These supplements often contain ingredients that have been studied for their potential benefits in managing PMS symptoms, such as balancing hormones, reducing inflammation, and supporting overall well-being. While every woman’s experience with PMS is unique, incorporating natural supplements into a comprehensive approach to managing symptoms can be a valuable tool.
PMS Relief Aids: The Best of the Best
- Kittie – Best PMS relief supplement overall
- Aura – Best PMS Gummy
- Ora – Best budget supplement for PMS
- Femometer – Best Single Ingredient
- Bonafide – Best pollen supplements for pms
Picking the Finest PMS Relief Supplements: What to Look For?
Selecting the best PMS relief supplements requires a thoughtful analysis. Here’s what to consider:
- Product Quality. Opt for products that meet high manufacturing standards, ensuring they’re devoid of contaminants and provide consistent potency.
- Ingredient Profile. It’s crucial to look for supplements with scientifically-backed ingredients that may enhance PMS relief.
- Dosage. The finest PMS relief supplements will have dosages in line with scientific research, promoting safety and efficacy.
- Cost. While the finest supplements for PMS mood swings might be costlier, it’s important to strike a balance between quality and affordability.
- Consumer Feedback. Prior users’ experiences can offer insight into the brand’s reputation, customer services, and overall quality of PMS supplements.
Top PMS Relief Supplements: Detailed Overview
In the vast universe of PMS relief, several supplements promise to be the magic bullet for discomfort. But which ones genuinely measure up? This section delves deep into the offerings of five renowned providers, examining each brand using criteria like product quality, key ingredients, dose, cost, and customer feedback. This comprehensive breakdown ensures you know how to choose the finest supplements for PMS and its myriad symptoms.
Kittie – The Best PMS Supplements Overall
Kittie stands out as the winner by a very wide margin. Honestly there’s nothing even close to this good on the market right now. It contains pretty much every ingredient in all of the other best PMS supplements, but in better dosages. As well as a few well backed ingredients that have been missed by a lot of the competitors.
Their ingredients list is pretty long, so we’re not going to be able to cover all the benefits, but we’ll give it a go. Lactobacillus paragasseri aids in maintaining a healthy gut microbiome, easing digestive discomfort during PMS. Evening primrose powder, rich in gamma-linolenic acid (GLA), alleviates breast tenderness and mood swings. Vitamin E acts as an antioxidant, easing breast soreness and menstrual discomfort. Vitamin B6 relieves bloating and mood swings. Ginkgo biloba improves blood circulation, reducing headaches and enhancing cognitive function. Chasteberry balances hormones, mitigating breast pain and mood swings. Ginger extract’s anti-inflammatory properties ease menstrual cramps and digestive discomfort. Iron prevents fatigue, sustaining energy levels during menstruation. Vitamin D regulates mood, alleviating PMS-related depression or anxiety. 5-HTP boosts serotonin, improving mood and reducing mood swings. Ginseng reduces fatigue and boosts energy levels. Magnesium glycinate relaxes muscles, reducing cramps and promoting relaxation during PMS.
And if you’re thinking that’s a lot it’s because it is. Kittie is also confident enough in their formula that they offer a money back guarantee. All in all Kittie is undeniably the best PMS supplement on the market.
A 30 day supply is $40, ($1.34 per serving)
Pros
- Most comprehensive PMS Supplement there is
- Best for mood swings
- Best for bloating
- Best for cramps
Cons
- Only available from their website
Aura Gummies – Top-ranking Gummy Form Supplement for PMS
Aura Original PMS gummies are renowned as one of the best PMS relief supplements. They contain an interesting blend of maritime pine bark, dandelion, and chasteberry extracts. These ingredients collaboratively aim to promote hormonal balance, reduce menstrual cramps, and stabilize mood swings. However, a few of the ingredients are at the lower dosing range. Yes chasteberry studies have shown low enough doses to line up with the studies, but dandelion isn’t likely to be overly effective.
Moreover, these ingredients aim to lower bloating and boost mental clarity. Its acai berry flavor adds a delightful taste to the regimen. While customer reviews lean positively, potential users might be hesitant due to the absence of third-party testing data online. Regardless, these gummies could be the ideal solution for those looking for a tasty and possibly effective solution.
A 30-day supply costs $19.99 ($0.67 per serving).
Pros
- Convenient gummy format
- Positive customer feedback
- Budget-friendly
Cons
- No third-party testing data available online
- Flavor too strong for some users
Ora Hormonious Capsules – Top-ranking Capsule Form Supplement for PMS
Ora Hormonious offers an intriguing take in the realm of top-tier PMS relief supplements. Primarily marketed as an anti-hormonal acne solution, its organic ingredients like acerola, burdock, maca, and ashwagandha promise benefits beyond skin health.
According to the brand, this supplement may help stabilize mood and energy throughout the day, making PMS symptoms manageable. Maca stands out for its ability to support a healthy hormonal balance.
Customer reviews are outstanding, reflecting a high brand reputation. With third-party testing assurance, Ora Hormonious is a solid choice for those exploring holistic solutions to PMS challenges.
A 30-day supply costs $34.99 ($1.16 per serving).
Pros
- Positive customer reviews
- Third-party tested
- Mid-range pricing
Cons
- Ashwagandha may interact with other medications
- Capsule size may be too large for some users
Femometer – Top Single Supplement Evening Primrose Oil for PMS
Femometer‘s evening primrose oil soft gels have emerged as one of the potentially top-tier PMS relief supplements in the holistic health community. With evening primrose oil and omega-6 fatty acid as key ingredients, the product claims to address PMS symptoms such as mood swings, irritability, and bloating.
Balancing hormones via the regulation of prostaglandin production further underscores its potential benefits. Notably, the soft gels are made of bovine gelatin, making them unsuitable for vegetarians or vegans.
Manufactured in an FDA-registered, GMP-compliant facility and boasting third-party testing, its quality is hard to contest. While the reviews are glowing, they are not as numerous, indicating a need for broader feedback.
A 60-day supply costs $16.99 ($0.28 per serving).
Pros
- Easy to swallow soft gels
- Third-party tested
- Budget-friendly
Cons
- Not suitable for vegetarians
- Limited customer feedback
Bonafide – Top-ranking PMS Relief Supplement Overall
Bonafide’s Serenol emerges as a potentially top-notch PMS relief supplement in the market. Featuring a unique blend of Swedish pollen extracts with chromium picolinate and purified royal jelly in a pill form, it targets the emotional turmoil many women face — irritability, uneasiness, and mood swings — often linked to hormonal fluctuations.
Moreover, the inclusion of chromium picolinate, which may help maintain a healthy metabolism, promises to curb food cravings. Manufactured in an FDA-registered, GMP-compliant facility and tested for quality, Bonafide’s Serenol assures quality, although third-party testing results aren’t available online. The feedback from customers is promising; a majority report improved PMS relief, reduced irritability, and would recommend the product.
A 30-day supply of Serenol costs $62.00 ($2.07 per serving).
Pros
- High customer satisfaction
- Manufactured in GMP facility
- Third-party tested
Cons
- May interact with certain medications
- Cost is on the higher side
Understanding PMS: Causes and Symptoms
Premenstrual syndrome refers to a collection of physical, physiological, and psychological symptoms that occur in the days leading up to menstruation. These symptoms can vary greatly from person to person but often include mood swings, bloating, cramps, breast tenderness, and fatigue. The exact cause of PMS is not fully understood, but hormonal fluctuations, particularly estrogen and progesterone, play a significant role in triggering these symptoms.
Ingredients To Look For In PMS Supplements
There’s quite a few ingredients that can help with PMS relief, however, here are some of the most well backed.
Calcium: Supporting Hormonal Balance
Calcium is not just essential for strong bones; it also plays a role in hormonal balance and can potentially alleviate symptoms of premenstrual syndrome. Research has found an association between lower serum calcium levels and PMS, and calcium supplements have shown promise in improving PMS-related symptoms. A study found that taking 500 mg of calcium daily can be beneficial for PMS relief. While calcium can be obtained from various food sources, not everyone gets enough from their diet alone. Supplementing with calcium can help ensure an adequate intake and potentially provide relief from PMS symptoms. The same can be said of iron, especially at certain times during the menstrual cycle.
Magnesium: Easing Muscle Cramps and Improving Mood
Like calcium, magnesium is a mineral that can play a role in easing PMS symptoms. It supports healthy muscular contraction, nerve signaling, and cellular energy processes. While research on the direct link between magnesium deficiency and PMS is limited, studies have found associations between lower serum magnesium levels and PMS, particularly physical symptoms. The recommended daily intake of magnesium for menstruating adults is between 310-320 mg. While magnesium is found in many commonly consumed foods, magnesium supplements are widely available and may provide additional support for PMS relief.
Vitamin B-6: Balancing Mood and Reducing Irritability
Vitamin B-6, a member of the B-complex family, is a cofactor for numerous enzyme reactions in the body. It plays a role in neurotransmitter synthesis, which may be why research has found that it can help with PMS-related symptoms like mood changes, irritability, forgetfulness, and nervous tension. Studies have shown that taking 80 mg of vitamin B-6 daily for three menstrual cycles can lead to significant improvements in PMS symptoms. Vitamin B-6 can be obtained from foods like chickpeas, tuna, salmon, potatoes, and bananas, but supplementation may be necessary to achieve therapeutic levels for PMS relief.
Omega-3 Fatty Acids: Reducing Physical Discomfort and Mood Changes
Omega-3 fatty acids are well-known for their heart health benefits, but they may also play a role in reducing PMS symptoms. A meta-analysis found that omega-3s could help reduce the severity PMS symptom severity, both the physical discomforts and the mood-related changes. The analysis noted that greater benefits were found with longer-term consumption of omega-3s. These essential fatty acids have numerous health-supporting properties and can be found in cold-water fatty fish like salmon, mackerel, tuna, sardines, and herring. If dietary intake is not sufficient, fish oil supplements can be a convenient way to incorporate omega-3s into your routine.
Vitamin E: Supporting Reproductive Health and PMS Symptom Relief
Vitamin E is a fat-soluble antioxidant vitamin known for its beneficial effects on reproductive health. It can also help with PMS symptom relief, supporting both physical and mood-related comfort. Vitamin E is found in foods like sunflower seeds and nuts and is often included in prenatal and multivitamin formulas. Standalone vitamin E supplements are also available and may provide additional support for managing PMS symptoms.
Chasteberry: Balancing Hormones and Alleviating Multiple PMS Symptoms
Chasteberry, is an herb with a long history of use in traditional medicine. It has been shown to be beneficial for alleviating multiple PMS symptoms, including bloating, hot flashes, mood changes, sleep disturbances, and uterine cramping. Chasteberry works by modulating prolactin levels, which has a similar effect to dopamine, and by supporting beta-endorphins, which tend to be low during PMS and play a role in pain perception and body comfort. Clinical trials have frequently found chasteberry to outperform placebo, making it a promising option for PMS relief.
Vitamin D: Mood Support and Physical Symptom Reduction
Vitamin D, often referred to as the sunshine vitamin, plays a role in mood regulation and overall well-being. Low levels of vitamin D have been associated with worse PMS symptoms, including mood changes and physical discomforts. Research has found that inadequate vitamin D status is a contributing factor to the symptoms of PMS Most people cannot obtain enough vitamin D from food alone, and sun exposure year-round may not be adequate to maintain optimal levels. Supplementing with vitamin D, particularly during the winter months or for individuals with limited sun exposure, can help support stable vitamin D status and potentially alleviate PMS symptoms.
Ginkgo Biloba: Potential Benefits for PMS Symptoms
Ginkgo biloba, an herbal supplement derived from the leaves of the ginkgo tree, has been traditionally used to support healthy cognition. While there have not been large-scale clinical trials specifically examining the impact of ginkgo on PMS symptoms, some older research has found it to be beneficial for PMS-related breast discomfort and neuropsychological symptoms. Recent research has also noted that ginkgo may be associated with reduced severity of both physical and psychological PMS symptoms. Ginkgo contains bioactive compounds, such as flavonoids and terpenoids, which can scavenge free radicals and modulate platelet activity. While further research is needed, ginkgo may hold promise as a supplement for PMS relief.
5HTP: Mood Enhancement for PMS Symptoms
5HTP is a natural precursor to several important mood signallers in the body. Meaning the supplement helps your body create serotonin, dopamine, and norepinephrine. It is often used to support a healthy mood and may be beneficial for mood variability that can occur during PMS. It’s also been shown to help the body produce it’s own melatonin at nigh meaning that it will help you sleep. It’s even been shown to help with more severe symptoms of pms such as those encountered with premenstrual dysphoric disorder.
Evening Primrose Oil: Alleviating PMS Symptoms
Evening primrose oil is derived from the seeds of the evening primrose plant and is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid. While the evidence for evening primrose oil’s effectiveness in alleviating the symptoms of PMS is mixed, some studies have shown potential benefits, particularly after 4-6 months of use. Evening primrose oil may help regulate hormonal imbalances, reduce breast tenderness, and improve overall well-being. It is important to note that evening primrose oil soft gels are made from bovine gelatin, so they may not be suitable for vegetarians or vegans.
Dong Quai: Traditional Support for PMS Symptoms
Dong quai, also known as angelica sinensis, is an herb commonly used in traditional Chinese medicine. It is often referred to as “female ginseng” and is believed to support hormonal balance and alleviate common PMS symptoms. While research on dong quai for PMS relief is limited, some studies have found that phenolic compounds in dong quai can help with menstrual cramps, while other studies have shown it to stimulate contractions. Dong quai is generally well-tolerated, but it should not be consumed by pregnant or lactating individuals due to the unknown effects on the fetus or breast milk.
Black Cohosh: Potential Benefits for PMS Symptoms
Black cohosh is an herb native to North America and has been used in indigenous medicine for centuries. While research on black cohosh for PMS relief is limited, some studies have suggested potential benefits for hormone-related symptoms like hot flashes and mood swings, it’s interesting, but it ultimately has more backing for menopause. However, large-scale clinical trials have been inconclusive, and more research is needed to determine its effectiveness for PMS symptoms. It is important to note that black cohosh supplements have been associated with gastrointestinal discomfort as a common side effect. Ensuring that the supplements you choose come from reputable manufacturers is essential to ensure quality and safety.
The Importance of Quality Supplements
When choosing PMS supplements, quality is of utmost importance. Look for products that are manufactured in facilities that adhere to high standards and are free from contaminants. Third-party testing can provide additional assurance of product quality. It is also essential to consider the specific ingredients in each supplement and their potential interactions with medications or other supplements. Consulting with a healthcare professional can help guide you in selecting the best supplements for your individual needs.
Conclusion: Finding Relief Naturally
Managing pre menstrual syndrome symptoms can be challenging, but natural supplements offer a potential way to alleviate discomfort and improve overall well-being. Calcium, magnesium, vitamin B-6, omega-3 fatty acids, and vitamin E are among the top supplements that may provide relief from PMS symptoms. Chasteberry, ginkgo biloba, St. John’s Wort, evening primrose oil, dong quai, and black cohosh are herbal supplements that have shown promise in alleviating specific PMS symptoms. And of course if you’re looking for an all in one we still recommend Kittie.
It is important to remember that every woman’s experience with PMS is unique, and finding the right combination of supplements may require some trial and error. Consulting with a healthcare professional is crucial to ensure safety and effectiveness. By incorporating natural supplements into a comprehensive approach to managing PMS, women can find relief and improve their quality of life.
The editors at SheFinds wrote this post on behalf of Greyheart Media and received compensation as part of our agreement.
