Premenstrual syndrome (PMS)

Well, for many individuals it might be exactly that simple. You will find a number of vitamin inadequacies that can result in depression signs and symptoms.

The B-Complex Vitamins

The B-complex vitamins are crucial to emotional and mental well-being. They can’t be saved within our physiques, therefore we depend positioned on our diet to provide them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no wonder that lots of people might be deficient during these.

Vitamin for depression

Here is a rundown of latest finding concerning the relationship of B-complex vitamins to depression:

Vitamin B2 (thiamine): The mind uses this vitamin to assist convert glucose, or bloodstream sugar, into fuel, and without them the mind quickly expires of one’s. This may lead to fatigue, depression, irritability, anxiety, as well as ideas of suicide. Inadequacies may also cause memory problems, lack of appetite, insomnia, and intestinal disorders. The intake of refined carbohydrates, for example simple sugars, drains your body’s B2 supply.

Vitamin B3 (niacin): Pellagra-which produces psychosis and dementia, among other signs and symptoms-was eventually discovered to be triggered by niacin deficiency. Many commercial food items now contain niacin, and pellagra has virtually disappeared. However, subclinical inadequacies of vitamin B3 can produce agitation and anxiety, in addition to physical and mental slowness.

Vitamin B5 (pantothenic acidity): Signs and symptoms of deficiency are fatigue, chronic stress, and depression. Vitamin B5 is required for hormone formation and also the uptake of proteins and also the brain chemical acetylcholine, which mix to avoid certain kinds of depression.

Vitamin B6 (pyridoxine): This vitamin helps within the processing of proteins, what are foundations of proteins plus some the body’s hormones. It’s necessary for the output of serotonin, melatonin and dopamine. Vitamin B6 inadequacies, although unusual, cause impaired immunity, lesions on the skin, and mental confusion. A marginal deficiency sometimes happens in alcoholics, patients with kidney failure, and ladies using dental birth control methods. MAOIs, ironically, could also result in a shortage of the vitamin. Many nutritionally oriented doctors think that most diets don’t provide optimal levels of this vitamin.

Vitamin B12: Because vitamin B12 is essential to red-colored bloodstream cell formation, deficiency results in an oxygen-transport problem referred to as pernicious anemia. This disorder may cause mood shifts, paranoia, irritability, confusion, dementia, hallucinations, or mania, eventually then appetite loss, lightheadedness, weakness, shortage of breath, heart heart palpitations, diarrhea, and tingling sensations within the limbs. Inadequacies have a very long time to build up, because the body stores a 3- to 5-year supply within the liver. When shortages happen, they’re frequently because of deficiencies in intrinsic factor, an enzyme that enables vitamin B12 to become absorbed within the digestive tract. Since intrinsic factor reduces as we grow older, seniors tend to be more vulnerable to B12 inadequacies.

Folate: This B vitamin is required for DNA synthesis. It’s also essential for producing Mike (S-adenosyl methionine). Poor nutritional habits lead to folate inadequacies, just like illness, alcoholism, as well as other drugs, including aspirin, oral contraceptives, barbiturates, and anticonvulsants. It is almost always given together with vitamin B12, since a B12 deficiency can mask a folate deficiency. Women that are pregnant are frequently advised to consider this vitamin to avoid neural tube defects within the developing fetus.

Ascorbic Acid

Subclinical inadequacies can produce depression, which requires using supplements. Supplementation is especially important for those who have had surgical procedures or an inflammatory disease. Stress, pregnancy, and lactation may also increase your body’s requirement for ascorbic acid, while aspirin, tetracycline, and oral contraceptives can deplete your body’s supply.

Minerals

Inadequacies in many minerals may also cause depression.

Magnesium: Deficiency can lead to depressive signs and symptoms, together with confusion, agitation, anxiety, and hallucinations, in addition to a number of physical problems. Most diets don’t include enough magnesium, and stress also adds to magnesium depletion

Calcium: Depletion affects the nervous system. Lower levels of calcium cause anxiety, apprehension, irritability, and numbness.

Zinc: Insufficiencies lead to apathy, insufficient appetite, and lethargy. When zinc is low, copper in your body can increase to toxic levels, leading to paranoia and fearfulness.

Iron: Depression is frequently an indicator of chronic an iron deficiency. Other signs and symptoms include general weakness, listlessness, exhaustion, insufficient appetite, and head aches.

Manganese: This metal is required for proper utilisation of the B-complex vitamins and ascorbic acid. Because it also plays a part in amino-acidity formation, an insufficiency may lead to depression stemming from low quantity of a chemicals serotonin and norepinephrine. Manganese likewise helps stabilize bloodstream sugar and stop hypoglycemic mood shifts.

Potassium: Depletion is often connected with depression, tearfulness, weakness, and fatigue.

Q: I experience unexpected and rapid mood changes before menstruation, a few days before it starts. Can I somehow control them to avoid troubles at work and home? Such emotional drops really affect my life and relations with colleagues and family.

A: It is typical display of premenstrual syndrome (PMS). Some psychiatrists call it Premenstrual Dysphoric Disorder (PMDD), but it means pretty the same in your case.

Premenstrual syndrome is rather popular disorder experienced by more than 30% of woman worldwide. It reveals in various emotional and physical symptoms, and mood swings is one of the most typical symptoms. The problem is that PMS is not properly studied yet, the connection between PMS and emotional state is still unclear, so there is no definite treatment suitable for all. However a lot of patients find some therapies effective, such as taking magnesium mineral, calcium pills, St. John’s wort medicines or Prozac. These medicines have already shown its effectiveness and were clinically tested, that gives some guarantee for successful treatment. The rest of therapies mostly built on beliefs with no medical ground.

As for the vitamins and minerals, there are a few that can help:

-Vitamin E  for daily intake of 400-800 UI dose;

-Vitamin B6 – 50 mg daily or twice a day;

- for 1,000 – 1,500 mg daily;

-Zinc – 15-25 mg per day;

-Magnesium (325-750 mg daily according to doctor’s recommendations).

The herbs useful for treating PMS are flaxseed or borage oil, usually supplied in capsules. These oils give special fatty acids that can relief various pains and emotional PMS symptoms. Evening primrose oil is a popular treatment for increased breast tenderness. Chamomile or valerian root act as a sedative medicines that can remove aggressive mood or anxiety, but be careful and don’t take them at morning or daytime, as they reduce concentration. Dandelion leaves are effective for excess fluid excretion.

In Europe PMS is often treated by St. John’s wort (Hypericum) that already proved its effectiveness. The medical practice shows that the most helpful regime of its intake is 300 mg daily. From 10th cycle day till the periods start, increase the dose to 300 mg three times per day. Each cycle begins from the first day of menstruation. Sometimes it is enough to take less or increasing the dose only before ovulation (about 14th cycle day). It is individual in each case.

Remember that there are also non-medicine therapies that can help to reduce PMS symptoms. Exercises and diet are among such methods. Aerobics increases the output of endorphins and reliefs mood swings and depression, having positive effect on the whole organism. Replace simple carbohydrates (cookies or candies) by complex carbohydrates (vegetables), eat more frequently but by less dosing. You can use special “PMS Escape” drink with complex carbohydrates, but it more expensive than vegetables and grains. Try to limit alcohol intake, simple sugars or fattening foods also should be avoided.

If these measures don’t help, consult a doctor for finding another therapy including SSRI antidepressants. Some drugs like Zoloft or Prozac successfully treat PMS symptoms. They are ethical medications.

And don’t forget that PMS is not the only reason of mood swings. Some medical disorders like diabetes or endocrine system disorders, as well as psychiatric pathologies, may cause the same symptoms. If PMS therapy doesn’t help, it is better to see your doctor to find the actual reason and proper therapy.

Most women are looking for relief from the discomfort signs of premenstrual syndrome symptoms, but usual painkillers may not work every time, and as for the prescription drugs – they sometimes have not very good side effects. That’s why you might decide to think about some alternative remedies that can relieve your discomfort from PMS symptoms. Such natural remedies as herbs, vitamins and nutritional supplements are available to help you manage some usual PMS symptoms like bloating and cramps if combined with a proper diet. Besides, alternative remedies are usually able to keep you emotionally well as this side of your health might be disrupted at the time of menstruation, and it’s the one that can’t be easily restored by usual painkillers you can always get at a nearby drug store.

Keeping a diet which is rich in nutritional elements and vitamins, both of which are able to particularly lower PMS symptoms, can be considered an alternative remedy free of any unnatural means. In addition, you can try supplements combined with a diet, which include herbal and vitamin supplements that will target uncomfortable PMS symptoms.

Vitamins below are reported to particularly help ease PMS symptoms and discomfort caused by them:

1. Vitamin A has been reported to lower the effects of premenstrual syndrome symptoms.
2. Vitamin B6 is helpful to lower bloating, because it’s a natural diuretic. In addition, it may help you balance estrogen levels which are commonly imbalanced during a period.
3. Vitamin E is able to ease tender breasts and soreness. Besides, you may like it for regulating hormone levels and lowering depression and irritability.
4. Pantothenic acid being a natural nutrient, is often used to manage stress.
5. Since magnesium and calcium are naturally powerful substances, they can help you ease muscle tension and cramping. Moreover, they have also been reported to reduce stress.

The lack of nutrition may easily cause shortages in your organism that can contribute to the factors of menstrual symptoms, like mood, fluid balance and inflammation control. But if you eat specific foods that are proved to provide most important nutrients and vitamins for reducing PMS symptoms, you automatically get a natural remedy. Below you can find a range of foods which are able to provide you with the key supplements and thus lower PMS symptoms:

1. A diet designed for PMS relief should be rich in animal fats, fresh vegetables, complex carbohydrates and protein.
2. Vitamin A can be found in egg yolks, liver and butter.
3. For a good source of vitamins A and D and necessary fatty acids you are recommended to take cod liver oil.
4. Vitamin B6 can be found in peas, lentils, cabbage and alfalfa sprouts, alongside with whole rye, wheat and oats, also tuna, beef, cashew, turkey and bananas.
5. Oily fish like salmon or sardines are a strong source of fatty acids, vitamin D and calcium.
6. Milk and cheese can provide you with calcium, as well as broccoli, sesame seeds, watercress, almond and Brazil nuts, and leafy greens can.
7. Eating brown rice will provide you with pantothenic acid, magnesium, and vitamin B6.
8. Sunflower seeds and oats are a great source of magnesium, along with all nuts, bananas, beef, corn, leafy greens, and tuna.
9. You can get pantothenic acid in whole wheat and rye breads, brewer’s yeast, and sunflower seeds.
10. Vitamin E is contained in wheat germ and wheat germ oil, peanuts, olive oil, broccoli, and pecans.

In addition to eating all these foods, it is highly recommended that you avoid partially hydrogenated oils, junk food, and stimulants like alcohol and coffee, because they usually increase the discomfort of PMS symptoms.

Such nutrients as vitamin A should rather come from natural food, because synthetic one may be toxic. But while you focus on food as the main source of certain minerals and vitamins, you can still supplement you diet by taking vitamins from health stores.

A supplement which is particularly aimed at relieving PMS is recommended to be designed in such a way that it include vitamins A, C, D, and E, also B-complex vitamins, potassium, calcium, manganese, magnesium, phosphorus, iron, pantothenic acid, and zinc.

In case you already take daily multi-vitamins, make sure the combined supplement don’t exceed your daily dose limit. Also notice that taking vitamin B6 supplements is not possible at the same time with B-complex vitamins. If you don’t remember the limits, they are 100 to 200mg for pantothenic acid and vitamin B6; 800 mg for magnesium and 1,500 mg for calcium. You may even find that you don’t need any extra supplements because your daily multi-vitamins are enough to help you fight menstrual symptoms.

Also a good idea would be to talk to a nutrition expert, as he can choose the best supplement combinations depending on your individual concerns.