Nutrition Tips
The value of good nutrition
 Lack of certain vitamins and minerals is said to affect the level of the hormones of the menstrual cycle. Some researchers claim that women with PMS have either an imbalanced diet or existing deficiencies in their body which are not being corrected by their diet. A typical British diet includes a great deal of sugar, processed foods, additives and salt, and is not a good source of vitamins and minerals. These researchers claim that a change in diet and the use of certain vitamins and minerals have been highly effective for many women.
Women with chronic deficiencies may need dietary supplements but there is no single vitamin or mineral which is appropriate for all women. The exact supplements and their quantities depend on each woman's individual symptoms. According to the Women's Nutritional Advisory Service, it is necessary to find out the exact nutritional cause of PMS in each woman and then to work out a nutritional programme to overcome her symptoms. At the moment, this service is not available on the NHS. It can be obtained from the Women's Nutritional Advisory Service (see Resources section) but it is expensive.
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There are a few scientific studies showing that Vitamin E, Vitamin B6, multivitamins and magnesium supplements are more effective than a placebo, but the nutritional approach is not universally accepted by the medical profession. However, many women report that they get relief by taking supplements or changing to a wholesome diet.
Tip for women whose premenstrual symptoms include hunger, headaches, fatigue, and cravings for sweets and fried foods: Eat frequent (every 2 3 hours) wholesome snacks and small meals.
Good foods to eat
- Fresh vegetables and fruit every day
- Whole foods - not refined or processed - such as wholemeal bread, whole grains, brown rice, nuts, seeds
- Lean meat, fish, chicken
- Unsaturated fats such as cold pressed unhydrogenated vegetable oils (sunflower or safflower seed oil)
- Low fat dairy products in moderation: skimmed milk, low fat cheese and yoghurt
Good drinks
- Lots of water
- Fruit juices
- Herbal teas
- Decaffeinated teas
- Decaffeinated coffee
Foods to limit or avoid
- Junk foods sweets, cakes, chocolates, honey, sugar in tea and coffee and refined flour products
- Caffeinated drinks: coffee, tea, coke, soft drinks
- Alcohol
- Salt in cooking, at the table and in crisps, bacon etc.
- Saturated fats: red meat, foods fried in saturated fats, butter
Dietary supplements
If a wholesome diet on its own is not helping, you may find that dietary supplements have an effect. These are not a substitute for a wholesome diet. Although supplements can be bought without prescription in pharmacies and health food shops, it's best to treat them like any other drug, and take them only under the supervision of a qualified doctor or complementary practitioner.
Vitamin B6 (pyridoxine)
Vitamin B6 has a role in the functioning of nerves. The advice on how to try Vitamin B6 varies, and it is best to consult a sympathetic doctor about the best dose for you. During 1997 there was a lot of controversy over the safety of vitamin B6, and there was discussion about limiting the recommended upper daily dose to 10 mg. However in early 1998 the recommended safety limit was set at 100 mg per day, pending an enquiry and report from an expert group.
When taken on its own in high doses (more than 200 mg a day) for a long period of time (more than six months), Vitamin B6 has caused numbness and tingling in the arms and legs, shooting pain, headaches, tiredness and depression in a small number of women. These effects disappeared when the vitamins were stopped. It seems safest, when experimenting with Vitamin B6, to stay in the lower dose range and to give it up if you notice no improvement after several months.
Vitamin B6 is available on prescription or from chemists and shops. Some researchers suggset that a magnesium supplement enhances the absorption of vitamin B6.
Evening Primrose Oil
Evening primrose oil contains an essential fatty acid called gamma linolenic acid that is needed for the synthesis of a hormone called prostaglandin. Evening primrose oil is very effective in relieving premenstrual breast pain. There are no major reported side effects, but occasionally women experience nausea, headaches and indigestion. Taking the capsules with or after food can lessen these effects. Another possible side effect if you have food or other allergies is that you may develop skin rashes.
Evening primrose oil is available on NHS prescription for the treatment of sore breasts, from health food stores and pharmacies, or from Premsoc (see Resources for their address).
Vitamin E
Some women find that vitamin E supplements are helpful, particularly for premenstrual anxiety and depression.
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