By Ash Merryman
Every month, I know when it's that time in my menstrual cycle: the time to cue up sad movies and bust out the dark chocolate. There are signs my luteal phase has arrived, and it used to make a grand entrance, but I learned ways to dampen its arrival.
Many of us may be familiar with Premenstrual Syndrome (PMS), which is estimated to affect 85% of menstruating bodies. Less discussed, however, is Premenstrual Dysphoric Disorder (PMDD), which is a condition estimated to affect up to 8% of the menstruating population, and ought to be talked about more. While PMS might impact a person during the luteal phase of their menstrual cycle, PMDD can impact a person for an average of two-three weeks out of the month.
Symptoms could be mental, emotional, and physical in any combination. Some menstruating people are painfully aware of a whole host of PMS symptoms: fatigue, powerful cravings, uncomfortable bloating, cramps, irritability, and emotional sensitivity, etc. For people experiencing PMDD, the severity of these potential symptoms worsens, a handful of supplemental symptoms arise, and the duration of the symptoms increases—wreaking havoc on a person’s sense of well-being and capacity to “keep up” in life.
Some of the supplemental symptoms associated with PMDD are insomnia, extreme mood swings, difficulty concentrating, decreased interest in activities, bouts of rage and/or extreme sadness, hot flashes, muscle pain, depression, and suicidal thoughts. While PMS can feel extremely disruptive, PMDD interferes with a person’s work, school, and relationships. Both PMS and PMDD are validly impactful experiences; though, you can trust you are experienceing PMDD when you are impacted more severely, more frequently, and for a longer duration of the month.
For those looking to ease their monthly troubles, there are immense benefits in maca root powder, vitex chasteberry, and magnesium malate for naturally subduing symptoms of PMS and PMDD.
I experienced PMDD for two years before I found a gynecologist who would work with me. In those two years, I had discussed PMDD with a general practitioner, a gynecologist, and a psychiatrist, all of whom told me antidepressants and the hormonal contraceptive pill were my only options. For personal reasons, these options did not feel right for me. I was coping with untreated PMDD, which negatively impacted my life at work, home, in relationships, and feeling at peace within myself.
Frustrated and incredulous how these could be the only treatments, I began looking for a gynecologist with more natural and holistic methods, and I found one who created a supplement plan for me, changing my day-to-day experiences for the better. After a few months on the supplement regimen recommended by my new gynecologist, I gained a renewed sense of vitality and felt like myself again. The debilitating effects of PMDD in my life have since subsided. While I do experience some symptoms, they are no longer as extreme and, every now and then, I don’t experience symptoms at all!
These are the supplements that healed my experience with PMDD and are equally helpful for PMS. Before starting any supplement routine, please talk with your doctor to make sure it is safe and right for you. Experiencing PMS and PMDD can feel overwhelming and lonely, and we’re often told to just “deal with it.” Let me affirm you are not alone, and you do have options for relief. Here’s what was right for me: maca root powder, vitex chasteberry, and magnesium malate. While I combined these with other helpful supplements, such as vitamin B6 for energy and vitamin E for estrogen balance, these three made the biggest difference for my body.
Maca root powder or maca root, specifically, is an adaptogenic herb that has long been in use to increase energy and libido. Additionally, maca root might help improve your mood. For me, incorporating an adaptogen into my supplement routine was an essential step in recovering a sense of well-being, presence, and energy in the day. Maca root can help regulate cortisol in your body, which is helpful for PMS and PMDD because cortisol, commonly referred to as the stress hormone, can contribute to throwing other hormone systems out of balance. By supporting the adrenal system with maca root, the body’s stress response is better regulated. This, in turn, gives the body more energy to balance out other hormones, increasing the health of multiple hormone systems. I like to add a teaspoon of maca root powder to a smoothie during my luteal phase for extra support.
Vitex chasteberry is an herb which has been used to address menstrual symptoms for thousands of years. Vitex interacts with various bodily systems to produce a hormone balancing effect and has been shown to increase progesterone and balance testosterone. These benefits might help with frequent periods, mood swings, anxiety, depression, irritability, breast tenderness, menstrual cramps, food cravings, headaches, hot flashes and night sweats. By raising progesterone levels, vitex can be taken to naturally balance out an estrogen dominance. A clinical study by Loch, Selle, and Boblitz on vitex and PMS has shown how over three menstrual cycles, vitex reduced symptoms of depression and cravings in 93% of subjects. I take this game changing pill daily.
Magnesium malate helps facilitate a healthy mood, balanced hormones, higher energy, and calm feelings depending on the kind of magnesium taken. My gynecologist recommended magnesium malate because it helps boost energy levels, and extreme fatigue was one of my major concerns. What I love about magnesium malate is how it helped me feel more energetic during the day without feeling wired. And, taken in the morning, it did not impact my sleep. Magnesium may also work to lessen stress, menstrual cramps, bloating, breast tenderness, and inflammation making it a powerful supplement in relieving PMS and PMDD symptoms.
For more information on PMS and PMDD as well as articles on the science backing hormone balancing supplements, I would recommend exploring Dr. Jolene Brighton’s website (https://drbrighten.com). I am in no way affiliated with her nor have I purchased anything from her brand. I have, however, found some of her articles helpful for learning more about the hormones at work during a menstrual cycle. I hope learning about these helpful supplements benefits those who experience PMS or PMDD as well as anyone who knows someone who might benefit. The more we share, the more clarity is shared, and the better we feel!
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