Nutrient Deficiencies: The Hidden Culprits Behind PMS

Premenstrual syndrome (PMS) affects nearly 75% of menstruating women, with symptoms ranging from irritability and fatigue to cramps and uncontrolled food cravings. But did you know that certain essential nutrient deficiencies could be causing these discomforts?

Learn how to identify and address these deficits to better manage your PMS naturally and effectively.

1. Magnesium: the ally against stress and cramps.

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Magnesium is a key mineral for muscle relaxation, stress management, and regulation of neurotransmitters like serotonin. Magnesium deficiency can lead to:

Muscle cramps and abdominal pain .
Irritability and anxiety , worsening mood swings.
Sugar cravings , typical of PMS.

Solution : Eat foods rich in magnesium such as almonds, pumpkin seeds, leafy green vegetables (spinach, kale) and dark chocolate (70% minimum).

2. Vitamin B6: for better emotional balanc

Vitamin B6 plays a crucial role in the production of serotonin and dopamine, hormones that stabilize mood. A B6 deficiency can worsen:

Mood swings .
Fatigue .
Food cravings linked to low serotonin.

Solution : Incorporate foods like salmon, poultry, bananas, and chickpeas into your diet.

3. Omega-3: to calm inflammation and improve mood.

Omega-3s are essential fatty acids that act as natural anti-inflammatories and contribute to brain health. A deficiency can cause:

An increase in pain related to inflammation.
A drop in mood , even depressive symptoms.

Solution : Eat oily fish (salmon, mackerel), nuts, flax seeds or take dietary supplements if necessary.

4. Iron: to combat fatigue

Iron is essential for energy production and oxygen transport throughout the body. A deficiency, common in women with heavy periods, can lead to:

Excessive fatigue .
A feeling of weakness or shortness of breath.
Frequent dizziness .

Solution : Focus on lentils, spinach, lean red meat, and iron-fortified cereals. Pair these foods with a source of vitamin C to improve absorption.

5. Calcium and vitamin D: for better pain management

Calcium, along with vitamin D, helps regulate muscle contractions and can reduce breast pain and tenderness. A deficiency in these nutrients can worsen:

Cramps .
Joint and muscle pain .

Solution : Include dairy products, green vegetables (broccoli, cabbage), and exposure to sunlight to stimulate vitamin D production.

6. Fiber: to balance hormones

Fiber plays a crucial role in eliminating excess estrogen, which can reduce PMS symptoms. A diet low in fiber can:

Unbalance hormones , exacerbating symptoms like bloating and irritability.

Solution : Eat whole foods like quinoa, legumes, and fiber-rich fruits (apples, pears).

How to detect a nutrient deficiency?

If you suspect a deficiency, here are some warning signs:

Persistent fatigue.
Frequent irritability or mood swings.
Constant craving for sugar or processed foods.
Regular muscle pain or cramps.

A healthcare professional, such as a doctor or dietitian, can help you confirm a deficiency through blood tests and guide you in your nutritional rebalancing.

This article is for informational purposes only and is not a substitute for medical advice. If you have severe PMS or suspect you may be deficient, consult a qualified healthcare professional for diagnosis and appropriate recommendations.