3 Nutrients to Help Balance PMS Moods

Do you feel overwhelmed or overly emotional right before your period? 

Does it feel like a long time since your hormones were in ‘harmony’?

If so, you're not alone. Studies show that nearly half of menstruating women feel this way.¹

The Basics of Hormones & Menstrual Cycles

The menstrual cycle brings hormonal and physical changes guided by various hormones. These include reproductive hormones like oestrogen and progesterone, which are produced by the ovaries throughout the month.

Unlike other hormones that remain constant, ovarian hormones follow a unique rhythm over the month. For example, oestrogen peaks in the middle and the last third of your cycle, while progesterone builds and peaks in the second half. When both these hormone levels fall before menstruation, you might start to notice mood changes.  

The good news is that your body can benefit from nutrients that help relieve premenstrual tension and the other pesky symptoms that come with PMS (premenstrual syndrome). In this article, we’ll explore how FemmeX, a nutritional blend designed for women, can help you feel more balanced and in harmony.

Fluctuating Hormones and Brain Chemicals in PMS

Beyond their role in reproduction, oestrogen and progesterone hormones also impact brain chemicals. Oestrogen increases the activity of serotonin and dopamine, which boosts happiness and motivation. While progesterone increases the level of the body's calming chemical, known scientifically as GABA.²⸴³

Because these hormones fluctuate, so do their effects on the brain. This means that their impacts can vary, making you feel more emotional and sensitive, physically tense, or mentally low before your period. But that's not the end of the story. Let's explore what you can do about it.

How do Nutrients Impact Hormonal Harmony

Imagine your body is a stage, and your hormones are an orchestra. If any part is out of tune, it affects the entire performance. In this analogy, think of nutrients as professional instrument tuners. 

Nutrients such as magnesium, vitamin B6, and zinc help support this hormonal orchestra by managing stress, regulating hormones, and maintaining overall health.

They also support feel-good brain chemicals like serotonin and dopamine. When taken daily, these nutrients can significantly reduce PMS symptoms within a few months.

What Changes Can I Expect from Magnesium, Vitamin B6 and Zinc?

These nutrients, found in FemmeX, have been shown to help women who experience PMS. Here are some examples:

• In 150 women aged 28 to 30, taking magnesium and vitamin B6 over two cycles reduced PMS by 58%  from start to finish.⁴
• In 30 women aged 18 to 30, taking zinc daily for 3 cycles significantly reduced physical PMS symptoms by 51% and mental symptoms by 48% from start to finish.⁵

Supporting PMS Through Every Stage 

Supporting hormonal balance isn’t always an overnight fix. It’s about proactively supporting your body through life’s various stages. Here are some common scenarios where taking magnesium, vitamin B6, and zinc can work wonders:

PMS in your 20s and 30s: Juggling your career, social life, and fitness goals can be a lot. Sometimes, bad habits like skipping meals creep in, or implementing specific diets, such as vegan and vegetarian, impact nutrient levels and contribute to PMS.⁶

PMS in your 30s and 40s: This stage may include further career progress, chasing after kids, never-ending laundry, struggling to keep up with socialising and interrupted sleep – all of which increase nutrient demand at a time when self-care falls behind.

In all these situations, taking FemmeX can support a healthy stress response and help relieve premenstrual symptoms. 

Look After Your Body So It Can Look After You

While hormones will build and fall throughout the month, specific nutritional support can help smooth out mood changes. Taking magnesium, vitamin B6 and zinc is a great place to start to support hormonal balance. However, if reading this has inspired you to learn more, we suggest finding a Healthcare Practitioner who is experienced with identifying the right solution to help you reach your goals.

References: 

1. Direkvand-Moghadam A, Sayehmiri K, Delpisheh A,  Kaikhavandi S. Epidemiology of premenstrual syndrome (PMS): a systematic review and meta-analysis study. J Clin Diagn Res. 2014 Feb;8(2):106-9. doi:10.7860/JCDR/2014/8024.4021
2. Del Río JP, Alliende MI, Molina N, et al. Steroid hormones and their action in women's brains: the importance of hormonal balance. Front Public Health. 2018 May 23;6:141. doi:10.3389/fpubh.2018.00141
3. Barth C, Villringer A, Sacher J. Sex hormones affect neurotransmitters and shape the adult female brain during hormonal transition periods. Front Neurosci. 2015 Feb 20;9:37. doi:10.3389/fnins.2015.00037
4. Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401-405.
5. Jafari F, Amani R, Tarrahi MJ. Effect of zinc supplementation on physical and psychological symptoms, biomarkers of inflammation, oxidative stress, and brain-derived neurotrophic factor in young women with premenstrual syndrome: a randomized, double-blind, placebo-controlled trial. Biol Trace Elem Res. 2020;194(1):89-95. doi:10.1007/s12011-019-01757-9
6. Mitsuhashi R, Sawai A, Kiyohara K, Shiraki H, Nakata Y. Factors associated with the prevalence and severity of menstrual-related symptoms: a systematic review and meta-analysis. Int J Environ Res Public Heal. 2022;20(1):569. doi:10.3390/ijerph20010569