Premenstrual syndrome (PMS) affects a significant portion of menstruating women, manifesting in a range of physical and emotional symptoms. While lifestyle changes like diet and exercise can offer some relief, many women turn to supplements to manage their PMS symptoms. This article explores some of the most common supplements used for PMS relief, their potential benefits, and important considerations.

1. Calcium and Vitamin D:

Studies suggest that calcium and vitamin D can alleviate PMS symptoms, particularly mood swings, bloating, and cramping. Calcium plays a role in muscle function and nerve transmission, while vitamin D aids in calcium absorption and may influence serotonin levels. Consult a healthcare professional to determine the appropriate dosage. Combining calcium with vitamin D can enhance its effectiveness.

2. Magnesium:

Magnesium is known for its muscle-relaxing properties and may help reduce cramps, headaches, and mood swings associated with PMS. It also plays a role in regulating neurotransmitters. Magnesium citrate or glycinate are often recommended for better absorption.

3. Vitamin B6:

Vitamin B6 is involved in serotonin production and may help alleviate mood swings, irritability, and anxiety. It can also help with bloating and breast tenderness. It is often found in B-complex vitamins.

4. Omega-3 Fatty Acids:

Omega-3s, found in fish oil or flaxseed oil, have anti-inflammatory properties and may reduce cramps, mood swings, and breast tenderness. Look for high-quality supplements with adequate EPA and DHA content.

5. Chasteberry (Vitex agnus-castus):

Chasteberry has been traditionally used to regulate hormonal imbalances and may help alleviate PMS symptoms like mood swings, breast tenderness, and headaches. It is thought to effect the pituitary gland.

6. Dong Quai:

Dong Quai, known as "female ginseng," is a traditional Chinese herb with a long history of use in addressing PMS symptoms. Its reputed mechanisms of action center around hormonal balance and improved blood circulation. Available in capsule, tablet, and liquid extract forms, Dong Quai is believed to contain compounds that can influence estrogen and progesterone levels, potentially easing symptoms like mood swings, cramps, and irregular periods.

Before starting any new supplement, consulting a doctor or registered dietitian is crucial to assess individual needs, determine appropriate dosages, and identify potential interactions with existing medications. Prioritize reputable brands with third-party testing to ensure supplement quality and purity. Remember that individual responses to supplements vary, so finding the right combination and dosage may require some experimentation. ¹ Supplements are not a replacement for a healthy lifestyle; a balanced diet, regular exercise, and stress management are essential for overall well-being and PMS management. Crucially, some supplements are not intended for long-term use, so always consult a healthcare professional regarding duration of use.

Premenstrual syndrome (PMS) is a common condition affecting millions of women during their reproductive years. While physical symptoms like bloating and cramping are well-known, the emotional rollercoaster of PMS mood swings can be equally, if not more, disruptive. These fluctuations in mood, often characterized by irritability, anxiety, and sadness, can significantly impact daily life, relationships, and overall well-being.

The Hormonal Culprit

The primary driver behind PMS mood swings lies in the complex interplay of hormones, particularly estrogen and progesterone, which fluctuate throughout the menstrual cycle. In the luteal phase, the period after ovulation and before menstruation, progesterone levels rise and then fall sharply. This rapid hormonal shift is believed to disrupt the delicate balance of neurotransmitters in the brain, including serotonin, which plays a crucial role in mood regulation.

A Spectrum of Emotions

Experiencing a range of emotional and psychological symptoms can significantly impact daily life. These symptoms may include heightened irritability and anger, manifesting as easy frustration, short temper, or even outbursts. Anxiety and tension often accompany these feelings, leading to heightened worry, nervousness, or restlessness. Furthermore, individuals may struggle with depression and sadness, characterized by feelings of being down, hopeless, or tearful. Rapid and unpredictable shifts in emotions, known as mood swings, can further complicate emotional stability. Cognitive functions may also be affected, resulting in difficulty concentrating and struggling with focus and decision-making. Physical changes, such as changes in appetite, including cravings or loss of appetite, and sleep disturbances, such as trouble falling asleep or staying asleep, can also manifest.

Managing the Emotional Turbulence

Managing PMS mood swings involves a diverse approach, starting with lifestyle modifications such as regular exercise, a balanced diet, and sufficient sleep, also try to limit caffeine, alcohol, and processed foods. Stress management techniques, including yoga, meditation, deep breathing, and mindfulness, can effectively regulate emotions and reduce anxiety. Cognitive Behavioral Therapy (CBT) offers a pathway to identify and change negative thought patterns, and in more severe cases, medical interventions like SSRIs or hormonal birth control can stabilize neurotransmitter and hormone levels. Some women find relief through supplements like calcium, magnesium, and vitamin B6, though consulting a healthcare professional is essential before starting any new supplement. Finally, tracking symptoms through journaling can help identify patterns and triggers, enabling more proactive management.

When to Seek Professional Help

While PMS is common, severe mood swings can significantly impact quality of life. If you experience debilitating emotional symptoms, it's essential to seek professional help. A healthcare provider can accurately diagnose your condition, rule out other potential causes, and recommend appropriate treatment options. In some cases, severe PMS might be indicative of Premenstrual Dysphoric Disorder (PMDD), a more severe form of PMS that requires specialized care.

Understanding the hormonal basis of PMS mood swings and implementing effective management strategies can empower women to navigate this challenging phase with greater ease and resilience. By prioritizing self-care, seeking support, and working with healthcare professionals, women can regain control over their emotional well-being and live fulfilling lives.

Tracking your basal body temperature (BBT) effectively involves consistency and attention to detail.

Here are some tips to get started:

1. Use a Reliable Thermometer: Invest in a basal thermometer, which is more sensitive and measures smaller changes in temperature compared to regular thermometers.
2. Measure at the Same Time Daily: Take your temperature first thing in the morning, immediately after waking up and before engaging in any activity, including speaking or getting out of bed.
3. Track Under Consistent Conditions: Place the thermometer under your tongue or use another recommended method consistently. Even small changes in method can affect results.
4. Record Your Readings: Use a notebook, an app, or a digital tracker to log your BBT every day. Many apps allow you to plot a graph, making it easier to see patterns.
5. Track Additional Symptoms: If you're monitoring for fertility purposes, noting cervical mucus changes and other signs can complement your BBT data.
6. Observe Patterns: Over time, you'll notice the rise and fall of your BBT that corresponds to your menstrual cycle phases, helping you predict ovulation or the onset of menstruation.
7. Avoid Potential Disruptions: Factors like illness, stress, alcohol consumption, or irregular sleep can influence your BBT. Try to minimize these when possible for accurate tracking.

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For couples seeking natural family planning methods, understanding the female reproductive cycle is essential. Basal body temperature (BBT) monitoring, when used as part of a comprehensive fertility awareness-based method (FAM), can help identify fertile windows, thus aiding in avoiding pregnancy.

The Basics of BBT
BBT is your body's lowest resting temperature, typically measured upon waking. After ovulation, a surge in progesterone causes a slight rise in BBT. By tracking these temperature changes, couples can attempt to identify when ovulation has occurred.

How BBT Can Be Used for Fertility Awareness
BBT charting helps retrospectively confirm ovulation. When combined with other FAM indicators like cervical mucus changes, it can help couples estimate their fertile window. To avoid pregnancy, couples must abstain from intercourse or use barrier methods during this fertile period.

Important Considerations
BBT tracking requires diligence and consistency. Factors like illness, stress, and irregular sleep can affect BBT readings, making it less reliable. BBT alone is not a reliable method of contraception. FAMs, when used correctly and consistently, can be effective, but they require education, discipline, and commitment from both partners.

Fertility awareness methods (FAMs), including basal body temperature (BBT) monitoring, offer a natural approach to family planning, they carry a higher risk of failure compared to hormonal birth control or intrauterine devices (IUDs). This is primarily due to the stringent requirements for accurate tracking and interpretation of bodily signs, making BBT alone a particularly unreliable form of contraception. Importantly, FAMs provide no protection against sexually transmitted infections (STIs), emphasizing the need for concurrent use of barrier methods like condoms to mitigate STI risks. To navigate the complexities of FAMs effectively, couples are strongly encouraged to seek personalized guidance from qualified healthcare providers or certified fertility awareness instructors, ensuring accurate understanding and application of these methods.

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For couples embarking on the journey to parenthood, understanding the female reproductive cycle is paramount. While various methods exist to track fertility, basal body temperature (BBT) monitoring remains a simple, accessible, and valuable tool. This article explores why BBT thermometry is crucial for couples aiming to conceive.

Understanding the Basics

BBT refers to the body's lowest resting temperature, typically measured upon waking before any activity. After ovulation, the surge in progesterone causes a slight but noticeable rise in BBT, usually between 0.4°F and 1.0°F (0.2°C and 0.6°C). By consistently charting these temperature fluctuations, couples can identify the fertile window, the period during which conception is most likely.

Pinpointing Ovulation

The primary advantage of BBT tracking is its ability to retrospectively confirm ovulation. While ovulation predictor kits (OPKs) detect the LH surge preceding ovulation, BBT charts provide concrete evidence that ovulation has occurred. This confirmation is crucial for couples with irregular cycles or those struggling to interpret OPK results. By identifying the temperature shift, couples can pinpoint the most fertile days, typically two to three days before the temperature rise and the day of the rise itself.

Identifying Potential Issues

BBT charting can also reveal potential fertility issues. For instance, consistently short luteal phases (the time between ovulation and menstruation) may indicate progesterone deficiency, a common cause of early pregnancy loss. Similarly, consistently anovulatory cycles (cycles without ovulation) can be identified through a flat BBT chart with no noticeable temperature shift. Recognizing these patterns empowers couples to seek timely medical advice and explore appropriate interventions.

Enhancing Communication and Shared Understanding

The process of BBT charting can foster open communication and a shared understanding between partners. It encourages couples to actively participate in the conception journey, promoting a sense of collaboration and mutual support. Discussing BBT charts can also alleviate anxieties and provide a tangible representation of the female partner's cycle.

Complementary to Other Methods

BBT charting is most effective when used in conjunction with other fertility tracking methods, such as cervical mucus monitoring and OPKs. Combining these approaches provides a more comprehensive picture of the fertile window, increasing the chances of conception. Cervical mucus changes, for example, can indicate approaching ovulation, while OPKs predict ovulation. BBT confirms it.

Practical Considerations

To ensure accurate BBT readings, it's essential to use a dedicated basal thermometer, which is more sensitive than a standard thermometer. Consistent measurement at the same time each morning, before getting out of bed, is crucial. Factors like illness, travel, and alcohol consumption can affect BBT, so it's essential to note these occurrences on the chart. Many apps are available to easily track and visualize BBT data.

While not a foolproof method, BBT thermometry remains a valuable tool for couples trying to conceive. Its simplicity, affordability, and ability to provide concrete evidence of ovulation make it an essential component of fertility awareness. By understanding and utilizing BBT charting, couples can gain valuable insights into their reproductive health, enhance communication, and ultimately increase their chances of achieving their dream of parenthood.

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What is Menopause?

Menopause is when your periods stop permanently, and you can no longer get pregnant. You have reached menopause only after it has been a full year since your last period. This means you have not had any bleeding, including spotting, for 12 months in a row. Menopause can happen in the 40s or 50s. But the average age is 51 in the United States. After menopause, your ovaries make very low levels of the hormones called estrogen and progesterone. These low hormone levels can raise your risk for certain health problems.

Menopause is natural. But the physical symptoms, such as hot flashes, and emotional symptoms of menopause may disrupt sleep, lower energy or affect mood. There are many treatments, from lifestyle changes to hormone therapy.

Perimenopause: The Transition Phase

Perimenopause, also known as the menopausal transition, is the period leading up to menopause. It can begin several years before the final menstrual period, often in a woman's 40s or even 30s. During the transition, the amount of hormones your ovaries make varies. Perimenopause can last 2 to 8 years. The average is about four years. During perimenopause, hormone levels fluctuate significantly, leading to a range of symptoms.

Common Symptoms of Perimenopause and Menopause

The decline in estrogen and progesterone during perimenopause and menopause can trigger various physical and emotional changes, including:

• Changes in menstruation: Irregular periods, changes in flow, and skipped periods are common during perimenopause.
• Hot flashes: Sudden feelings of warmth, often accompanied by sweating and flushing.
• Night sweats: Hot flashes that occur at night, disrupting sleep.
• Sleep disturbances: Difficulty falling asleep or staying asleep.
• Vaginal dryness: Thinning and drying of the vaginal tissues, leading to discomfort during intercourse.
• Mood changes: Irritability, anxiety, depression, and mood swings.
• Changes in libido: Reduced sexual desire.
• Cognitive changes: Difficulty concentrating, memory problems, and "brain fog."
• Bone loss: Decreased estrogen levels can lead to osteoporosis, increasing the risk of fractures.
• Changes in cholesterol levels: Increased risk of cardiovascular disease.
• Weight gain: Changes in metabolism can contribute to weight gain, particularly around the abdomen.

When to see your healthcare professional

It's essential to consult a healthcare professional to discuss any concerns or symptoms related to perimenopause or menopause that are worrying you. They can provide personalized advice, recommend appropriate treatments, and monitor overall health. Open communication with your doctor can help you navigate this natural transition with greater ease and well-being.

Several strategies can help manage symptoms and improve quality of life during this transition:

Lifestyle modifications

Managing menopausal symptoms effectively involves a holistic approach. Regular exercise not only reduces hot flashes but also enhances mood and preserves bone density. A balanced diet, emphasizing fruits, vegetables, whole grains, and calcium, provides essential nutritional support. Stress management techniques, such as yoga, meditation, and deep breathing exercises, can effectively regulate mood swings and anxiety. Finally, prioritizing adequate sleep through a consistent schedule and a calming bedtime routine is crucial for improving overall sleep quality.

Hormone therapy (HT)

Hormone therapy (HT) for menopause involves the use of medications containing female hormones to replace those the body no longer produces during and after menopause. This treatment aims to alleviate common symptoms such as hot flashes, night sweats, and vaginal dryness, and may also offer benefits for bone health. However, HT carries potential risks, including an increased risk of certain cancers and cardiovascular events, necessitating careful consideration and personalized discussions with a healthcare provider to weigh the benefits against the risks.

Non-hormonal medications

Non-hormonal therapy for menopause presents a range of options for women seeking relief from symptoms without hormone replacement. This approach focuses on managing specific discomforts through various medications and lifestyle adjustments. Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can address hot flashes and mood swings.

Vaginal estrogen

Vaginal estrogen therapy provides localized relief for menopausal symptoms primarily affecting the vulvovaginal area. Delivered via creams, tablets, or rings, this treatment targets vaginal dryness, itching, and discomfort, as well as urinary symptoms like urgency and frequency. By directly applying low doses of estrogen to the vaginal tissues, it helps restore moisture and elasticity, improving comfort and sexual function. Unlike systemic hormone therapy, vaginal estrogen delivers minimal estrogen to the bloodstream, reducing the risk of systemic side effects. This localized approach is often recommended for women experiencing isolated vulvovaginal symptoms, offering a targeted and effective solution.

Track your symptoms

Monitoring perimenopause symptoms, such as irregular menstruation, using tools like Glow can empower individuals with a deeper understanding of their body's changing patterns, potentially mitigating anxiety and stress associated with this transitional phase. Furthermore, maintaining a detailed record of these health patterns provides valuable data for medical consultations, facilitating more informed discussions and enabling healthcare providers to tailor optimal treatment strategies.

Alternative therapies

Supplements for menopause aim to alleviate symptoms through natural or non-hormonal means, though their effectiveness varies and should be discussed with a healthcare professional. Common supplements include black cohosh, which some women use for hot flashes, and soy isoflavones, which contain plant-based estrogens. Calcium and vitamin D are often recommended to support bone health, while magnesium may help with sleep and mood. Additionally, omega-3 fatty acids are explored for potential mood-stabilizing effects. It's crucial to acknowledge that supplement quality and purity can differ, and individual responses can vary significantly. Due to potential interactions with medications and the lack of rigorous regulation, consulting a doctor before starting any supplement regimen during menopause is essential.

1. Are menstrual cramps common in women?
   • Yes, they occur in 50-90% of women of reproductive age, particularly in young women. Usually menstrual cramps become less painful as you get older.
2. What causes menstrual cramps?
   • Menstrual cramps are caused by prostaglandins which regulate the process of inflammation, blood flow, blood clot formation and childbirth labor. Prostaglandins are secreted by the inner lining of the uterus during menstruation.
3. What are the pain qualities of menstrual cramps?
   • The pain qualities of menstrual cramps, arisen from uterine contraction, are characterized by:
     • Irregular pain pattern
     • Frequent uterine contraction at 4-5 times every 10-minutes
     • Progressive pain from mild to intense
     • Similar to labor pain but less severe
4. What are the risk factors for severe menstrual cramps?
   • Smoking
   • Stress
   • Drink alcohol during period (alcohol tends to prolong menstrual pain)
   • Overweight
5. How many types of menstrual cramps are there?
   • Medically, menstrual cramps or dysmenorrhea are categorized into 2 types.
   • Primary dysmenorrhea:
     • Occurs during the menstrual period only
     • Occurs briefly and resolves within 12-72 hours
   • Secondary dysmenorrhea:
     • Starts before menstruation or persists afterwards
     • Pain progressively more severe when you get older.
     • Often accompanied by other symptoms such as irregular menstruation, pain
   • Outside of menstrual period, nausea, vomiting, headache and infertility.
     • This type of pain often has an underlying condition such as endometriosis. In this case, please seek medical attention.
6. Do menstrual cramps signify any underlying diseases?
   • If the pain is primary dysmenorrhea, no medical attention is required. But if it is secondary dysmenorrhea or you never experience the pain before and you start to feel the pain as you get older and the pain worsens, there may be underlying conditions such as:
     • Endometriosis of the ovaries, also known as chocolate cyst
     • Endometriosis of the uterine muscle
     • Uterine fibroid
     • Pelvic Inflammatory Disease (PID), etc.
7. What kind of pain killer is suitable for menstrual cramps? Are there any side effects from long-term use?
   • Common medications for menstrual cramps are:
     • Paracetamol: It is a universal pain killer for any types of pain, including menstrual pain. It can relieve 50 % of the pain. If not overdosed, there rarely are side effects. The recommended dosage is 500 mg (1-2 pills, depending on your weight), every 6 hours.
     • Non-steroidal anti-inflammatory drugs (NSAIDs): There are many types of NSIADs, but the recommended one is mefanamic acid. The recommended initial dosage is 500 mg, followed by 250 mg every 6 hours if needed. Take Ponstan during your menstruation but not longer than 3 days. Possible side effect is inflammation of the stomach; hence, it should be taken after meal.
8. When menstruation cramps are severe, what should I do?
   • Please see a doctor for proper diagnosis to ensure that there are no underlying conditions.

TABLE OF CONTENTS

• What is PMS?
• What are the symptoms of PMS?
• Why do you get PMS?
• Managing PMS
• Final thoughts

What is PMS?

Premenstrual syndrome (PMS) is a combination of symptoms that many women get about a week or two before their period. According to the Office on Women Health (https://womenshealth.gov/), as many as three in four women say they get PMS symptoms at some point in their lifetime. Most women, over 90%, say they get some premenstrual symptoms, such as bloating, headaches, and moodiness. For some women, these symptoms may be so severe that they miss work or school, but other women are not bothered by milder symptoms. On average, women in their 30s are most likely to have PMS.¹

What are the symptoms of PMS?

PMS symptoms are different for every woman. Your symptoms may also change throughout your life. PMS can be both emotional and/or physical, but some common symptoms include:¹

• Cramps: Painful muscle contractions in the uterus, often felt in the lower abdomen, which can range from mild to severe.
• Mood swings: Rapid and unpredictable shifts in emotional state, including irritability, sadness, or sudden outbursts.
• Swollen or tender breasts: Increased breast tissue sensitivity and swelling due to hormonal fluctuations.
• Tension or anxiety: Feelings of unease, worry, or nervousness, sometimes accompanied by physical symptoms like restlessness.
• Headache or backache: Pain in the head or lower back, often attributed to hormonal changes and muscle tension.
• Sleep problems (sleeping too much or too little): Disruptions in sleep patterns, leading to either excessive drowsiness or insomnia.
• Changes in appetite: Fluctuations in hunger, including increased cravings or a decreased desire to eat.
• Less interest in sex: A reduced libido or sexual desire, potentially linked to hormonal shifts and physical discomfort.

Why do you get PMS?

While the exact cause of PMS remains unclear, scientific research points to a few key theories. Many experts believe that the cyclical fluctuations of the hormones estrogen and progesterone throughout the menstrual cycle play a significant role. During the luteal phase after ovulation, these hormones peak and then rapidly decline.² This hormonal shift is thought to trigger various PMS symptoms, including anxiety and irritability, due to their influence on brain chemistry and other bodily functions

Additionally, changes in brain chemistry, specifically involving neurotransmitters like serotonin and norepinephrine, are considered a contributing factor. ² A drop in estrogen levels may lead to the release of norepinephrine, subsequently affecting the production of dopamine, acetylcholine, and serotonin. These neurochemical changes can manifest as sleep disturbances and a lowered mood. Furthermore, individuals with pre-existing mental health conditions like depression or anxiety may be more susceptible to experiencing PMS or its more severe form, PMDD.³ A family history of mood disorders can also increase this risk.⁴ Lifestyle factors such as smoking, a diet high in unhealthy fats, sugar, and salt, lack of exercise, and poor sleep quality are also believed to potentially worsen PMS symptoms.⁵

How is PMS diagnosed?

Diagnosing PMS isn't about a blood test or scan. It comes down to understanding your personal experience. Your doctor will really focus on the pattern of your symptoms – when they show up and how much they impact your daily life.

You'll likely be diagnosed with PMS if your symptoms consistently appear in the five days leading up to your period for at least three menstrual cycles in a row, and then ease up within about four days after your period begins. Importantly, these symptoms will be significant enough to interfere with your usual activities and enjoyment of life.

Keeping a detailed record of your PMS symptoms for a few months is super helpful for your doctor. Jotting down each day which symptoms you're experiencing and how intense they are, whether on a calendar or using an app on your phone, can reveal clear patterns. Bringing this log with you to your doctor's appointment will give them valuable insight to make an accurate assessment.

Managing PMS

Dietary Adjustments

Nourishing your body with whole foods like fruits, vegetables, and whole grains is a foundational step in easing PMS symptoms, as they provide essential nutrients and fiber that support overall well-being. Conversely, it can be beneficial to limit your intake of processed foods, caffeine, and alcohol, as these substances can sometimes worsen symptoms such as bloating, mood swings, and sleep disturbances. Staying well-hydrated by drinking plenty of water is also crucial, as it can help to reduce bloating and combat fatigue. Some research suggests that ensuring adequate intake of calcium and vitamin D may also play a role in alleviating PMS discomfort, although it's always wise to discuss supplementation with your doctor to determine what's right for you. Finally, incorporating magnesium-rich foods like leafy greens, nuts, and seeds into your diet may offer relief from muscle cramps and contribute to a more stable mood during your cycle.

Stress Management Techniques

Incorporating gentle physical activities like yoga or stretching into your routine can be incredibly beneficial for easing the physical discomfort of PMS by releasing muscle tension and promoting overall relaxation. Beyond physical ease, making a conscious effort to spend time in nature has been shown in studies to have a positive influence on mood, offering a sense of calm and well-being. Furthermore, don't underestimate the power of engaging in hobbies and activities that bring you joy. Setting aside time for these enjoyable pursuits can serve as a welcome distraction from PMS symptoms and provide a significant boost to your emotional state during this time.

Track your cycle

Tracking your cycle can also really help you understand and manage your symptoms. Apps like Glow make this easy, offering mobile tracking, personalized PMS alerts, and the ability to log symptoms like pain and mood changes, which can help you spot patterns from cycle to cycle.

Medical treatments

Over-the-counter pain relievers, such as ibuprofen, naproxen, and aspirin, can alleviate physical PMS symptoms like cramps, headaches, backaches, and breast tenderness. Some women find that preemptive use, starting just before menstruation, can minimize pain and bleeding.¹

For those experiencing inadequate relief from over-the-counter options, prescription medications may be considered. Hormonal contraceptives, including birth control pills, can regulate hormone levels and reduce PMS symptoms. In severe cases of mood-related symptoms, selective serotonin reuptake inhibitors (SSRIs) may be prescribed. While some studies suggest potential benefits from calcium, magnesium, and vitamin B6 supplements, consultation with a healthcare professional is essential before initiating any supplement regimen.¹

Herbal supplements

Many women have found comfort from PMS symptoms through practices like yoga and meditation, which can help to soothe both the physical and emotional aspects of PMS. Additionally, some explore herbal supplements for relief. However, it's absolutely crucial to have a conversation with your doctor or nurse before starting any herbal supplement. This is because these supplements can potentially interact with other medications you might be taking, which could either reduce the effectiveness of your other medicines or even lead to dangerous side effects.¹ While some research studies suggest that certain herbal supplements may offer relief from PMS symptoms, the findings are not always consistent across different studies. It's also important to be aware that many herbal supplements should not be combined with other medications. Some of the herbal supplements that women sometimes use to ease PMS symptoms include black cohosh,⁶ often used for menopausal symptoms but also tried for PMS relief; chasteberry,⁷ which some women take in liquid extract or pill form for PMS, but it's important to note that it should not be used by those on hormonal birth control or hormone therapy; and evening primrose oil capsules, which some women find helpful, although research on its effectiveness for PMS has yielded mixed results. Prioritizing your safety by discussing any potential supplements with your healthcare provider is always the best approach.

Final thoughts

Medical advice should be sought when PMS symptoms significantly disrupt daily life. A healthcare provider can determine the most appropriate treatment plan and rule out underlying medical conditions.

Article sources:

1. Office on Women's Health. Premenstrual syndrome (PMS). Retrieved February 3, 2025.
2. Mayo Clinic. Premenstrual syndrome (PMS). Retrieved Feb 25, 2022
3. Cleveland Clinic. Premenstrual Dysphoric Disorder (PMDD). Retrieved February 02, 2023
4. University of Rochester Medical Centre. Premenstrual Dysphoric Disorder (PMDD) Retrieved February 25, 2022
5. Thiyagarajan DK, Basit H, Jeanmonod R. Physiology, Menstrual Cycle. Retrieved 2024 Sep 27
6. Dietz, B. M., Hajirahimkhan, A., Dunlap, T. L., Bolton, J. L. (2016). Botanicals and their bioactive phytochemicals for women’s health. Pharmacological Reviews, 68(4): 1026-1073
7. Cleveland Clinic. What Is Chasteberry, and What Can It Do? Retrieved November 22, 2022

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How do pregnancy tests work?

Human chorionic gonadotropin (hCG) is a hormone, produced by the developing placenta and secreted into the urine.

The pregnancy test contains antibodies which specifically react with this hormone. When the sample end of the test is dipped in the urine specimen, the urine specimen is applied to the strip and migrates along the strip. When hCG in the sample reaches the Test Zone region of the membrane, it will form a colored line.

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When should I take a pregnancy test?

hCG can often be detected by this test as early as the day after a missed period. Although any urine sample can be used for pregnancy testing, using the first morning urine is recommended for the most accurate results. This is because it contains the highest concentration of hCG.

How to use pregnancy tests:

How to read the results:

• Positive (pregnant): Two distinct color lines appear—one in the Control Zone (C) and one in the Test Zone (T). This result indicates pregnancy.
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