What is PMS?

"PMS" stands for premenstrual syndrome and can be caused by both genetic and hormonal factors. Approximately 70% of all women of childbearing age notice changes in the second half of their menstrual cycle, and 20-50% suffer from PMS symptoms, with just under 5-8% experiencing very severe symptoms.

PMS includes any combination of the following symptoms: irritability, anxiety, mood swings, depression, headaches, or sore, swollen breasts.

Because they occur in the second half of the menstrual cycle, the symptoms can therefore last for a maximum of 2 weeks. i.d.RThe symptoms usually last for about a week.

Two different forms of expression are distinguished:

• PMS – Premenstrual Syndrome: This involves psychological and physical changes during the second half of the menstrual cycle. Symptoms are particularly noticeable in the week leading up to menstruation. With the onset of menstruation, the symptoms often subside abruptly.
• PMDD – Premenstrual Dysphoric Syndrome: This is the most severe form of PMS, in which psychological symptoms are particularly prominent.

Why do the symptoms occur in the second half of the menstrual cycle?

In the second half of the cycle, d.hAfter ovulation, the hormone prolactin is released to prepare the female body for a possible pregnancy, should an egg be fertilized. This hormone stimulates the mammary glands, leading to breast swelling and, after childbirth, milk production. In PMS, an overproduction of prolactin is observed, creating a hormonal imbalance. This, in turn, leads to reduced progesterone production, which can result in additional water retention. This water retention causes breast tenderness and a feeling of bloating.

Furthermore, it is suspected that changes in sex hormones influence the production and activity of other neurotransmitters. This applies particularly to the "happiness hormone" serotonin: its concentration fluctuates with the hormonal changes of the menstrual cycle.

Which micronutrients can be helpful for PMS?

Chaste tree

• A trigger for PMS symptoms can be an excessively high prolactin level. This hormone is produced in the pituitary gland and is u.aProlactin levels are relevant for milk production during pregnancy; however, if the level is elevated without pregnancy, menstrual irregularities can result. For example, excessively high prolactin levels are associated with typical PMS symptoms such as lower abdominal cramps, headaches and backaches, breast tenderness, fatigue, and irritability mid-cycle.
• The diterpenes, a secondary plant compound found in chaste tree (Vitex agnus-castus), appear to act like dopamine in the body, lowering prolactin levels and thus restoring the balance between estrogen and progesterone in the second half of the menstrual cycle. This can alleviate breast tenderness, swelling, and heaviness, reduce irritability, and make symptoms such as headaches and migraines less frequent.
• The effectiveness of highly concentrated Vitex agnus-castusExtracts were demonstrated in a multicenter, randomized, placebo-controlled, double-blind study with 170 PMS patients. Chaste tree extract was significantly superior to placebo treatment with regard to the reduction of PMS symptoms within three months [cf. Schellenberg R. BMJ 2001; 322:134].
• Australian researchers from the Royal Melbourne University evaluated numerous previously published studies and were able to clearly demonstrate a positive effect of chaste tree on PMS symptoms [cf. https://pubmed.ncbi.nlm.nih.gov/23136064/].
• Caution: Chasteberry only takes effect after continuous use for at least 3 months!

L-Carnitine:

• In a double-blind, randomized, controlled clinical trial, women were randomly assigned to receive either L-carnitine or a placebo. The results showed improvements in menstrual regularity, ovulation rate, and pregnancy rate compared to the placebo group. (cf. https://pubmed.ncbi.nlm.nih.gov/30806102/)
• Functional hypothalamic amenorrhea is a common condition resulting from a combination of metabolic, physical, or psychological stressors. In this study, the addition of L-carnitine reduced the severity of functional hypothalamic amenorrhea. (cf. https://pubmed.ncbi.nlm.nih.gov/28573875/)

fennel

• Due to its antispasmodic properties, fennel is also considered a medicinal plant for menstrual cramps. It helps with bloating, abdominal pain, and a feeling of fullness.
• Fennel and exercise have a positive effect on physical and psychological premenstrual symptoms in physically inactive young women with PMS. This is the result of a study conducted in Shiraz with 40 young women suffering from PMS symptoms [see...]. https://womenshealthbulletin.sums.ac.ir/article_47581_6d1a3428a42ee0935d0a9394b9482eeb.pdfFennel alone primarily affected the physical complaints, while exercise had a particularly positive effect on the psychological symptoms. The combination of spasmolytic (fennel) and circulation-enhancing effects (exercise) achieved the strongest effect.
• Several studies now confirm the effectiveness of fennel in treating dysmenorrhea [see...]. https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-0997-9283#R10-1055-a-0997-9283-3During treatment, the intensity of the pain and physical weakness decreased significantly. Furthermore, general well-being and psychological resilience improved.
• Fennel is particularly warming for women who tend to get cold easily, especially around the abdomen. For women with light or irregular menstruation, its use is especially recommended during the first half of the cycle, as this is when the body optimally absorbs the phytoestrogens.

Myo-inositol

• Studies show positive, regulatory effects on the menstrual cycle and sex hormones (reducing excessively high levels of male hormones in women) as well as on insulin and blood sugar levels.
• For further details, please refer to our myo-inositol mailing from a few weeks ago.

rosemary

• Rosemary promotes menstruation by stimulating blood circulation.
• At the same time relaxing rosemary It not only strengthens the intestinal muscles, but also the abdominal muscles, thus helping with menstrual cramps, premenstrual syndrome and menopausal symptoms.
• Rosemary also has a spasmolytic (antispasmodic) effect on the bile ducts and small intestine, is carminative (antiflatulent) and mood-lifting.

coriander

• According to Hildegard von Bingen, coriander helps women experience pain-free periods, protects against migraines, and alleviates mood swings. This may be due to both its hormonally active substances and its vascular-regulating properties.
• To combat water retention associated with PMS, a low-salt, diuretic diet can be helpful. Herbs like coriander are beneficial, as they can naturally reduce water retention.

iron

• contributes to the normal formation of red blood cells and hemoglobin
• contributes to normal oxygen transport in the body
• contributes to normal energy metabolism
• contributes to the reduction of tiredness and fatigue
• contributes to normal cognitive function
• contributes to the normal function of the immune system
• has a function in cell division

zinc

• contributes to normal fertility and reproduction.
• contributes to the maintenance of normal skin, hair and nails
• contributes to the maintenance of normal testosterone levels in the blood
• contributes to normal fatty acid metabolism

Vitamin B6

• contributes to normal energy metabolism
• contributes to the normal function of the nervous system
• contributes to the normal function of the immune system
• contributes to normal psychological function
• contributes to the regulation of hormonal activity
• contributes to the reduction of tiredness and fatigue

Folic acid

• contributes to the reduction of tiredness and fatigue
• contributes to normal psychological function
• contributes to the normal function of the immune system

Vitamin B12

• contributes to normal energy metabolism
• contributes to normal psychological function
• contributes to the reduction of tiredness and fatigue
• contributes to the normal function of the nervous system

An ideal complement to o.gmicronutrients Evening primrose&& Borage oil:

• Evening primrose &Borage oil is particularly rich in gamma-linolenic acid, which has had a soothing effect on PMS in various studies.
• A 2019 summary of the topic presented, among other things, two studies. In one, participants received 1500 mg of evening primrose oil daily, and in the other, 180 mg of gamma-linolenic acid. In both studies, PMS symptoms improved significantly, including breast tenderness and water retention. However, the oil must be taken over a longer period, as improvement often only becomes apparent after 4-6 months (see [reference]). https://e-jmm.org/DOIx.php?id=10.6118/jmm.18190).

Further sources:

Ellen B. Gold et al. (2016): “The Association of Inflammation with Premenstrual Symptoms” – Journal of Women's Health https://www.liebertpub.com/doi/abs/10.1089/jwh.2015.5529?journalCode=jwh

gesundheitsinformation.de (2019): Premenstrual Syndrome (PMS) – Institute for Quality and Efficiency in Health Care (IQWiG) https://www.gesundheitsinformation.de/praemenstruelles-syndrom-pms.html

Pharmawiki.de (2022): Chaste tree https://www.pharmawiki.ch/wiki/index.php?wiki=m%C3%B6nchspfeffer

br.de (2022): BR Television – how chaste tree helps with women's health problems https://www.br.de/br-fernsehen/sendungen/gesundheit/arzneipflanze-moenchspfeffer-praemenstruelles-syndrom-wechseljahre-dopamin100.html

German pharmacistszeitung.de (2001): “Phytotherapy: Chaste tree extract as a useful therapy for premenstrual syndrome”

https://www.deutsche-apotheker-zeitung.de/daz-az/2001/daz-46-2001/uid-5037

https://pubmed.ncbi.nlm.nih.gov/20522079/#:~:text=All%20the%2017%20symptoms%20showed,of%20negative%20effect%20and%20insomnia.

https://pubmed.ncbi.nlm.nih.gov/22791378/

https://www.bmj.com/content/322/7279/134

https://pubmed.ncbi.nlm.nih.gov/23022391/

https://pubmed.ncbi.nlm.nih.gov/21608442/

https://pubmed.ncbi.nlm.nih.gov/15206484/

https://pubmed.ncbi.nlm.nih.gov/15251831/

https://pubmed.ncbi.nlm.nih.gov/19499845/

https://pubmed.ncbi.nlm.nih.gov/15251831/

https://pubmed.ncbi.nlm.nih.gov/18074942/