The far-ranging symptoms of PMS can be disabling in many ways. Read on to learn what we now know are the most promising natural treatments for this pernicious recurring illness.

Aerobic exercise

Exercise was found to be effective in preventing PMS. (R)

Sedentary women have higher rates of pelvic pain, cognition issues, depression, fatigue, and lack of interest in normal activities associated with PMS. (R)

One hour of aerobic exercise three times a week for three months significantly improved cognition and skin symptoms in PMS. (R)

Twenty minutes of aerobic exercise three times a week for eight weeks relieved headache, nausea, digestive abnormalities, vomiting, hot flashes and appetite changes in women with PMS. (R)

An analysis of studies on exercise and PMS found aerobic exercise but not strength training to be of benefit. (R)

Calcium

500mg of calcium daily reduced changes in appetite, fatigue, and depression in PMS. (R)

Two analyses of studies found calcium to be a promising treatment for PMS symptoms. (R1, R2)

Vitamin B6

Two analyses of studies concluded vitamin B6 is useful in the treatment of PMS. (R1, R2)

Chasteberry extract

One analysis of studies concluded that chasteberry extract shows potential as a PMS treatment. (R)

Another analysis found chasteberry effective in treating PMS, premenstrual dysphoric disorder and latent hyperprolactinaemia. (R)

Acupuncture and acupressure

An analysis of acupuncture studies concluded that it meaningfully relieved PMS symptoms. (R)

Acupuncture was effective in relieving menstrual cramps. (R)

Acupuncture was effective in reducing physical and mood-related symptoms, while acupressure was found to reduce the number of women with moderate to severe PMS symptoms. (R)

Traditional Chinese remedies

Jingqianping granule and Cipher decoction were found effective in the treatment of PMS. (R)

Cognitive behavioral therapy

Studies on the efficacy of CBT for PMS are mixed; one analysis of studies found limited benefit, (R) while another concluded that CBT improved behavioral symptoms and sexual relationships while reducing water retention/edema and interference with activities of daily living. (R)

Eight 90-minute sessions of CBT significantly reduced PMS-associated aggression and anxiety. (R)

Polyunsaturated fats

Two grams of essential polyunsaturated fats daily relieved PMS symptoms. (R)

Omega-3 fatty acids reduced PMS. (R)

Fish oil was found to be effective for menstrual cramps. (R)

Additional therapies

Massage reduced both psychological and somatic PMS symptoms. (R)

St. John’s Wort was found to be effective in addressing PMS. (R)

Ginkgo biloba relieved PMS-associated congestive symptoms. (R)

An analysis of studies concluded there is limited evidence for the benefit of saffron, vitamin E, and magnesium in PMS. (R)

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Linn is founder and head writer at Self-Powered Recovery.

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