| 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. | |||
