Lately, I’ve been feeling victimized by the supplement industry.
I can barely go a day without an ad on social media pedaling a miracle supplement that promises to cure all my women’s health concerns. With all of the choices and information thrown at us, it’s not shocking that a lot of us end up confused, wasting a ton of money, and taking supplements that may not be helping us.
The truth is that supplements are less regulated and researched than prescription medications. With that said, it is also true that some supplements can be safe and helpful in managing certain conditions.
One of the conditions I commonly recommend supplements for is Premenstrual Syndrome (PMS). PMS refers to a combination of physical and emotional symptoms that many people experience in the days or weeks leading up to their menstrual period. These symptoms vary widely from person to person and can range from mild to severe.
Physical symptoms of PMS may include:
- Bloating
- Breast tenderness
- Headaches
- Fatigue
- Cramps
- Food cravings
- Joint or muscle pain
- Changes in appetite
- Digestive issues like constipation or diarrhea
Emotional and psychological symptoms of PMS may include:
- Mood swings
- Irritability
- Anxiety
- Depression
- Crying spells
- Difficulty concentrating
- Insomnia or changes in sleep patterns
It’s important to note that not everyone experiences the same symptoms, and the severity and duration of symptoms can vary from cycle to cycle. However, as someone with a menstrual cycle, I can attest that even mild or occasional PMS symptoms can impact your quality of life.
My go-to supplement recommendation for PMS is Vitex Agnus-Castus (AKA “Vitex”), which is derived from the fruit of the chaste tree. Vitex has been used for centuries to alleviate various conditions. In addition to my own positive experience with this supplement, there is also a good bit of research that shows it can be effective in managing PMS symptoms as well.
In a study on four symptoms associated with PMS (including depressive symptoms, anxiety, craving, and bloating) nearly 93% of patients reported a reduction in the number of PMS symptoms when taking Vitex. https://pubmed.ncbi.nlm.nih.gov/10787228/
Another study on PMS symptoms (including irritability, mood alteration, anger, headache, and breast fullness) showed that in comparison to the placebo group, twice as many participants in the group taking Vitex reported PMS symptom relief. (Zamani M, Neghab N, Torabian S. Therapeutic effect of Vitex agnus castus in patients with premenstrual syndrome. Acta Med Iran. 2012;50(2):101-6. PMID: 22359078.)
While Vitex appears to an effective treatment option for PMS, it may not be right for everyone. In particular, you should not use Vitex if you are pregnant or breastfeeding.
A few more things to consider
- While supplements can greatly aid in relieving symptoms caused by numerous bothersome gynecologic concerns, dietary and lifestyle modifications should not be overlooked. A healthy diet, regular physical activity, and good sleep hygiene are invaluable to your health and wellbeing.
- Consistency is key. Taking a supplement intermittently or for a short span of time may not lead to any observable results. It can take 3-6 months of consistent use to see the benefits of many supplements.
- For safety purposes, you should consult with a medical clinician prior to initiating any supplements.
Call or text us to set up an appointment if you want to discuss if Vitex is right for you!
