Menstrual cycles – the bane of every female’s month. Cramps, bloating, cravings, fatigue, moodiness, breakouts, headaches, you name it, we get it. PMS – premenstrual syndrome – is caused by an imbalance of estrogen & progesterone in the body, and this hormonal change causes a lot of symptoms in varying degrees!

Instead giving in to your cravings of chocolate and salt and trying every anti-inflammatory and pain reliever out there to get a little bit of a break, instead try adding these five things into your daily routine instead*.

  1. Vitamin B6, 200-300mg once or twice a day + a complete B vitamin
  2. Magnesium, 800-1200mg
  3. Calcium, 800-1000mg
  4. Vitamin E, 400-800 IU
  5. Exercise

Why This Works:

Vitamin B6 should be taken with a complete B vitamin as well to avoid any B deficiencies as B6 levels rise. This combination of B vitamins will also reduce mood swings, irritability, sugar cravings, fatigue, and headaches, as well as help flush out any water retention.

Magnesium is at its lowest levels in the body naturally during the menstruation cycle, and supplementing with magnesium will help relieve a lot of PMS symptoms. Magnesium has anti-stress properties, acting as a muscle “tranquilizer” and helps to decrease cramps, irritability, depression, bloating, and fatigue. Ensure that you are supplementing magnesium at 1-1.5 times the amount or you are with calcium! Calcium works together with magnesium in the muscles and nerves, and helps with cramps, irritability and moodiness. It’s imperative to make sure you take both calcium and magnesium together to avoid toxicity and achieve the best results. Magnesium toxicity is almost unheard of, but generally only occurs when calcium levels in the body are too low. Taking both magnesium and calcium at night will also help you sleep!

Vitamin E is an antioxidant, and works throughout the central nervous system. Pain and emotions are transmitted via the nervous system, so supplementing with vitamin E helps protect the neurons, and allow the nervous system to continue to work properly, uninterrupted. This reduces headaches, cramping, moodiness and depression!

Exercise! Exercise is known to release endorphins, which not only enhance your mood, but helps to decrease pain, stress, and bloating. Don’t overdo it, but light, consistent exercise during that time of the month will make a big difference!

These 5 things will all work together to help beat PMS!

*consult with your doctor before starting any supplement regimen