|
PMS tamer |
How it helps |
Where to find it |
Recommended supplement dose |
|
Chamomile (Chamaemelum nobile) |
Relieves indigestion and nausea; serves as an antispasmodic for menstrual cramps; acts as a mild sedative |
In tea made from chamomile flower heads |
Three cups of chamomile tea/day, during times of upset |
|
Evening primrose oil (Oenothera biennis) |
May decrease breast pain and fluid retention |
In supplement form |
2,000–3,000 mg/day |
|
Magnesium |
Relieves muscle spasms (cramps); promotes proper heart function and energy production |
Lima beans, tofu, raspberries, almonds, Swiss chard; also available in supplement form |
310 mg/day for women 19 to 30; 320 mg/day for women over 30 |
|
Omega-3 fatty acids made of two fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) |
Relieves menstrual cramps; decreases reliance on synthetic remedies, such as NSAIDs; increases concentration |
Fish (salmon, sardines, tuna, herring, halibut), flaxseed and flaxseed oil, walnuts, leafy green vegetables (spinach, kale); also available in fish-oil supplements |
Look for capsules that contain 1,000 mg EPA and 700 mg DHA; take with 400 IU of vitamin E to maximize absorption |
|
Potassium |
Fights fatigue by helping send oxygen to the brain to maintain alertness and cognitive functioning |
Apricots, black beans, lentils, dried fruits, cherries, winter squash, beet greens; also available in supplement form |
100 mg/day |
|
Tyrosine |
Elevates mood and increases concentration |
Cheddar cheese, low-fat cottage cheese, almonds, soy milk, beans, peas; also available in supplement form |
750 mg/day |
|
—B.F. |
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