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The Top Vitamins And Supplements For PMS

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Most women, at some point in their lives during their reproductive years, go through premenstrual syndrome (also known as PMS).

Studies have shown that 90% of women have undergone some PMS symptoms.

This is a common health problem in women that can carry a variety of symptoms during the monthly hormone cycle, which can impact both physical and mental health.

PMS can impact day-to-day life, leading women to search for ways to ease symptoms.

Making sure certain vitamin levels are maintained during PMS can help.

Which vitamins and supplements can help with PMS symptoms?

Symptoms of PMS may vary from person to person, and commonly include:

  • Mood swings
  • Anxiety
  • Pain/cramping
  • Bloating
  • Fatigue
  • Backache
  • Headaches
  • Acne
  • Tender breasts
  • Digestion problems (constipation or diarrhea)
  • Trouble sleeping
  • Food cravings

There are a variety of vitamins that may help ease symptoms during PMS.1 Many supplements on the market are created for PMS with a blend of multiple different vitamins and minerals to help support hormones and other symptoms. This article will cover some vitamins that are good for PMS, what symptoms they may help address, and some foods that may contain them.

Types of vitamins for PMS

Here are the top vitamins for helping with PMS.

Vitamin B-6

Mental health can be impacted by PMS, causing symptoms such as anxiety, depression, or mood swings. Vitamin B-6 is known to help with this. This is a water-soluble vitamin that plays an important role in the neurotransmitters in the brain, that can help regulate emotions and mood.

vial filled with red pills

Having sufficient B-6 in the body during PMS can help stabilize the brain. It can be found in certain fish, such as salmon and tuna, as well as in potatoes and chickpeas.


Calcium not only helps the bones, but it can also help with fatigue. During the menstrual cycle, many women are more tired than usual, and experience significantly lower energy levels. Getting more calcium during PMS can help fight off fatigue. It has also been found that calcium can play a role in mood during PMS.

glass of milk on a bench in the park

This is because it correlates with vitamin D since these vitamins work together. Calcium-rich foods are dairy products, leafy green vegetables, and almonds.

Vitamin D

Vitamin D deficiency may be related to worsened symptoms of PMS. Vitamin D is an important vitamin that plays many different roles in the body. This vitamin helps the body retain calcium, which promotes bone strength. It also may help support the body’s immune response to inflammation, boosting antioxidants and energy production.

vitamin d package and pills

During a study in 2019, researchers found that a group of students receiving a dose of vitamin D had reported improvement in PMS symptoms versus those who took the placebo.2 They found that anti-inflammatory and antioxidant markers were elevated because of vitamin D. Vitamin D can be found in salmon, tuna, and egg yolks.


Some women may go through low moods or depression during PMS, which can make other PMS symptoms even worse. Magnesium deficiency is connected to low mood and depression. It is important to supplement with magnesium if you have these symptoms. Magnesium also supports the pituitary gland, where most hormones are controlled. Additionally, magnesium supports a healthy sleep cycle. Leafy green vegetables, beans, legumes, nuts, and yogurts can contain magnesium.

Mg, Magnesium Chemical Element

Omega 3 Fatty Acids

Omega 3 fatty acids have been found to help balance hormones as well as help reduce acne during PMS and in general. Studies have shown that omega 3s found in fish oil have helped with the skin and reduced acne.3 Diets higher in omega-3 have been found to reduce inflammation that can cause acne.

omega 3 capsules

Those with higher omega-3 levels are seen to have healthier skin in general.

Omega 3 fatty acids can be found in fish and certain seeds such as chia and flax. Many people don’t enjoy these foods, choosing to supplement this vitamin instead.


Zinc is an important vitamin for skin health. Many women are not happy with their skin during PMS, which can cause breakouts overnight. Zinc supplements can help with hormonal acne. Higher inflammation and sebum production usually cause some of these breakouts. Zinc can help reduce inflammation and sebum.

vial with supplements

It also is antimicrobial, which can help reduce the acne-causing bacteria on the skin.4 Some foods that contain zinc are red meats, poultry, nuts, and whole grains.

Vitamin B-12

Vitamin B-12 helps cell metabolism, nerve function, and can help with inflammation. Vitamin B-12 is a well-known vitamin to help with energy levels throughout the day. This is because it plays an important role in converting foods into energy. Symptoms of Vitamin B-12 deficiency include fatigue and headaches. This vitamin can be found in animal products, including fish and dairy.

A few white pills spilled over next to a white unlabeled plastic bottle on a blue background.


Another important supplement to consider taking during PMS is probiotics. The hormone changes during PMS can take a toll on the digestive system. Supplementing with probiotics can help improve the health of the gut, helping to address common symptoms such as bloating.

Foods rich in probiotics/prebiotics include bananas, yogurt, kombucha, and asparagus. Supplementing with probiotic supplements is usually more effective.

hands filled with pills

Best ways to get vitamins into the body

Most vitamins can be obtained through the foods you eat. But if you aren’t getting enough vitamins through diet alone, you can supplement vitamins in a few different ways. Oral supplements are the most common and easily can be obtained at grocery stores and pharmacies. A simple pill or powder can help boost your vitamin intake. However, both of these options may take a while to take effect due to them having to pass through the digestive system. Vitamins can also be broken down and lost in the digestive process.

Vitamin IV therapy is far superior to these options. This is because vitamin IV formulas enter the bloodstream directly, allowing them to be used by the body right away. By skipping the digestive process, you can get the full benefits of a vitamin IV formula without losing any to the digestive process. IV vitamin therapy is the fastest way to restore low vitamin levels and refresh the body.

Final thoughts

Studies have shown that 90% of women of all ages experience PMS during the reproductive years of their life. If you are trying to find support for symptoms, consider the vitamins and supplements listed above that may help during PMS. Even though these vitamins can be taken by eating certain foods containing them or through oral supplements such as pills and powders, IV vitamin therapy is the fastest way to boost your vitamin levels.

Vitamin D Shots - Frequently Asked Questions

Can you take too much vitamin D?

Yes, it is possible to take too much vitamin D. Vitamin D is a fat-soluble vitamin, which means that it can build up in the body and potentially lead to toxic levels if it is consumed in large amounts. Vitamin D toxicity can cause hypercalcemia, a buildup of calcium in your blood. This condition can cause symptoms such as weakness, nausea, vomiting, frequent urination, kidney problems, and more.

How often do you need vitamin D shots?

Frequency of treatment depends on individual circumstances such as the severity of vitamin D deficiency, medical history, and other factors. However, most people may receive 1 – 3 shots over the course of a year.

Are vitamin D shots better than oral supplements?

Yes. Because vitamin D shots are given intramuscularly, the ingredients bypass your digestive system so that the full dose is available to your body for maximum benefits. Vitamin D shots are rapidly available for your cells to use.

What happens if you don’t treat vitamin D deficiency?

Not treating vitamin D deficiency can cause rickets, a rare but treatable condition that causes fatigue, frequent illnesses, depression, and impacts bone and muscle health. In children, vitamin D deficiency can impact normal growth and development.

Read more: Vitamin D Shots FAQ

Vitamin D Shots with Drip Hydration

Our vitamin D shouts can help ensure that you get enough of this essential vitamin D. We make it easy to get vitamin therapy by bringing your appointment directly to you whether you’re at the gym, office, home, or somewhere else. Our IV treatments are a fast and convenient way to get the benefits of vitamin infusions and generally last between 30 - 45 minutes.

In addition to our IVs, we offer select add-ons such as anti-nausea or anti-inflammatory medications, glutathione shots, and B12 shots to provide further benefits and help you feel your best.

If you want to know more about our treatments or the places we service, give us a call! We’ll be happy to answer anything you’d like to know about vitamin D drips.


[1] Kaewrudee S. - Vitamin or mineral supplements for premenstrual syndrome.;

[2] Bahrami A. - High dose vitamin D supplementation can improve menstrual problems, dysmenorrhea, and premenstrual syndrome in adolescents.;

[3] Khayef G. - Effects of fish oil supplementation on inflammatory acne.;

[4] Brocard A. - Innate immunity: a crucial target for zinc in the treatment of inflammatory dermatosis.;