The Best Vitamin for Mood Swings from PMS

author avatar Dr. Eric Berg 03/27/2024

For many women, premenstrual syndrome (PMS) involves wild mood swings and physical discomfort.

Learn about how taking certain vitamins could help alleviate these symptoms while supporting an improvement in your overall health and well-being.

Understanding PMS and Its Symptoms

Premenstrual syndrome (PMS) is a common condition that affects numerous menstruating women. This disorder manifests through various physical and emotional symptoms, significantly impacting daily life if not properly managed.

The unique nature of PMS means the severity of these symptoms varies from one woman to another. Understanding this variability can be key to finding effective remedies for reducing symptom severity.

Mood Swings: A Common Symptom of PMS

A prevalent complaint associated with premenstrual syndrome is mood swings. These are characterized by sudden changes in emotions without any apparent reason, ranging from feelings of joy to bouts of depression or anxiety within short timeframes.

Additional psychological signs include irritability, crying spells, social withdrawal, and poor concentration, can result from hormonal fluctuations during the menstrual cycle.

Physical Indicators Associated With Premenstrual Syndrome

Beyond emotional disturbances like mood swings, there are several physical manifestations linked with PMS.

They may encompass bloating caused by fluid retention, breast tenderness, fatigue, headaches or migraines, acne flare-ups, and sleep disturbances such as insomnia or oversleeping.

Serious Cases: PMDD

In some cases, premenstrual syndrome may be diagnosed as a more intense form known as premenstrual dysphoric disorder (PMDD).

PMDD is a more intense form of PMS, characterized by severe emotional and physical symptoms that can significantly disrupt daily life.

Common symptoms of PMDD may include extreme mood swings, feelings of hopelessness, severe anxiety or depression, and physical signs such as bloating, breast tenderness, and fatigue.

Vitamins for PMS Relief

Although no definitive remedy for PMS exists, specific vitamins may help alleviate its symptoms.

The Role of Vitamin B6 in Alleviating PMS Symptoms

When it comes to managing premenstrual syndrome (PMS), a condition that many menstruating women experience, vitamin B6 has been recognized as an effective tool.

Vitamin B6 can assist in moderating the strength of indications such as changes in mood, sadness, exhaustion, and touchiness by increasing serotonin levels.

Sad and happy smiley faces

Vitamin B6's Effect on Serotonin Levels

Serotonin, known for its part in emotional stability, is commonly called our "feel-good" hormone. When this neurotransmitter dips below optimal levels, individuals may find themselves grappling with mood disorders like anxiety or depression.

In this context, vitamin B6 plays a pivotal role. It acts as a coenzyme during the synthesis process for serotonin production.

Without sufficient amounts of this vital vitamin present within your body system, studies have shown that you might not be able to produce enough serotonin, leading to depressive symptoms among women suffering from PMS.

Dosage Recommendations for Vitamin B6

The National Institutes Of Health Office Of Dietary Supplements suggests that adult females should aim for a daily intake value of 1.5 milligrams when considering their daily nutritional needs. However, suppose it is being used therapeutically to ease PMS symptom severity.

In that case, some healthcare providers recommend higher doses of up to 100mg under medical supervision only because excessive intake could potentially cause nerve damage over time.

Always consult a professional before starting a new supplement regimen, especially the high-dose ones discussed today.

It's important never to exceed the safe upper limit established by health authorities to avoid any potential side effects of overdosing on vitamins, even though they're generally considered safe at recommended dosages.

Including foods rich in vitamin B6 in your diet naturally helps reach this goal, but supplements benefit those unable to eat these types of food regularly.

Other Beneficial Vitamins for PMS

Pre-menstrual syndrome (PMS) can be a challenging time, but specific vitamins and minerals may ease PMS symptoms. In addition to vitamin B6, iodine is also thought to be beneficial in managing PMS symptoms.

The Role of Iodine During the Menstrual Cycle

Iodine is a vital element in sustaining hormonal equilibrium within the body, which affects menstrual health due to its involvement in thyroid function. It's crucial for thyroid function, which directly impacts menstrual health.

Research suggests adequate intake of iodine can help regulate periods and reduce the severity of common PMS symptoms such as breast tenderness.

During a woman's cycle, the tissue in her breasts may take up more iodine than usual, necessitating an additional intake of this mineral during menstruation.

This could explain why insufficient levels might contribute to some women experiencing discomfort during their cycle.

Sourcing Dietary Iodine Effectively

Finding reliable sources of dietary iodine can sometimes be tricky due to its scarcity in most foods. The best natural sources are usually seafood like fish and shellfish because they come from seawater where there's plenty available.

Seaweed, particularly kelp, is also rich in iodine content, making it a good option, especially if you're vegetarian or vegan. Dairy products often contain significant amounts, too, since cows consume feed grown on soil containing varying degrees of this vital element.

Dietary Adjustments to Manage PMS

Managing premenstrual syndrome (PMS) effectively often involves dietary modifications. Key among these changes is the inclusion of foods rich in essential vitamins like vitamin B6 and iodine.

Foods High in Vitamin B6

Pyridoxine, or vitamin B6, is an essential factor in brain development and functioning that also assists the body with hormone production, such as serotonin, to regulate moods associated with PMS.

It aids the body in producing hormones such as serotonin that help regulate mood swings - a common symptom associated with PMS.

Incorporating foods high in this vital nutrient can significantly ease PMS symptoms. Some excellent sources include beef liver, fish varieties like tuna and salmon, and pork loin.

Incorporating Sea Kelp Into Your Diet

Iodine is another critical element beneficial for managing PMS symptoms effectively. Sea kelp, a type of seaweed renowned for its dense concentration of minerals, including iodine, provides an abundant source.

Regular intake ensures sufficient levels and contains other beneficial compounds and antioxidants, promoting overall health. 

  • You could incorporate dried flakes into soups and salads or use them instead of salt when cooking due to their naturally derived salty taste from being grown underwater.

  • Moderation remains crucial because excessive consumption might lead to thyroid problems, given the high concentrations of seaweeds.

  • Before incorporating new elements into your meal plan, consulting

Remember to consult a medical professional prior to making any self-diagnoses or committing to any dietary changes.

Risks Associated with Self-Medication

Taking dietary supplements for PMS relief without proper medical advice may result in an overdose or imbalance within your body system. For instance, excessive intake of vitamin B6 has been linked with nerve damage when consumed excessively over time.

Beyond that risk factor lies another critical aspect: individual reactions vary significantly due to unique metabolic processes and overall health status.

What eases PMS symptoms for one person might not work similarly for others and could provoke negative responses.

If you are considering taking supplements, mainly those mentioned here (vitamin B6 and iodine), it is essential to consult with your healthcare provider first.

Ashwagandha powder and roots

Ashwagandha Benefits for PMS Relief

Ashwagandha offers promising benefits for females seeking relief from premenstrual syndrome (PMS). This ancient herb with adaptogenic properties has been traditionally used to support hormonal balance and alleviate PMS symptoms.

Studies suggest that ashwagandha may help reduce mood swings, irritability, and physical discomfort associated with PMS. Its ability to regulate cortisol, the stress hormone, may contribute to a more balanced hormonal response during the menstrual cycle.

As a natural remedy, ashwagandha benefits for females extend beyond PMS relief, supporting overall well-being and hormonal health.

Women experiencing PMS symptoms may consider incorporating ashwagandha into their routine after consulting with their healthcare provider to explore its potential benefits.


Understanding premenstrual syndrome (PMS) and its symptoms is the first step toward finding effective remedies.

Vitamins for PMS relief, like vitamin B6, can be a game-changer in managing mood swings, depression, fatigue, and irritability associated with this condition. Iodine also plays a crucial role in alleviating breast tenderness - another common symptom of PMS.

Dietary adjustments, such as incorporating foods rich in these essential vitamins, could make all the difference to your monthly cycle.

Always consult a healthcare provider before changing your health regimen or starting new supplements.

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