The impact of nutrition on PMS symptoms 

Nutrition may have a significant contribution on the causes of PMS symptoms. This is thought to be due to a number of factors, which each have various theories behind why they cause PMS symptoms. It very complicated to understand which one in particular is affecting you as an individual. It is therefore worth thinking about your own symptoms are and seeing whether any of the following relates to your experience:  

Firstly low blood sugar afflicts many PMS sufferers to the extent that some researchers speculate that hypoglycemic episodes (when you feel feint or light headed) are a precursor to premenstrual syndrome (PMS).

Consuming large amounts of sugar appears to have many harmful effects on the body including increased insulin secretion and the suppression of ketoacid formation (factors that reduce fluid retention). Both of these effects promote weight gain. To specifically treat this apsect if this seems to apply to you, you might try taking a food supplement like the ones we have in our carbohydrate craving section In addition, sugar has been shown to increase magnesium urinary loss which is explained further below.

Secondly imbalances in calcium and magnesium levels may also cause PMS symptoms. These two minerals affect nerve cell communication and blood vessel dilation and constriction, so may impact many of the neurological and physiological symptoms of PMS.

In relation to this, research indicates that magnesium deficiency can cause a depletion of dopamine levels in the brain, alter the adrenal cortex, elevate aldosterone levels and increase extracellular fluids. Even minor magnesium deficiency can provoke symptoms including anxiety, irritability, insomnia and depression.

Since chocolate is high in magnesium, it is often deduced that the characteristic cravings for chocolate occurring during the premenstrual period are a result of magnesium deficiency. Many clinicians find that magnesium supplementation often helps reduce cravings for sweets in PMS patients.

Additionally, zinc deficiency is associated with reduced secretion of progesterone and "feel good" endorphins. Therefore, zinc appears to play an important role in PMS-related depression and irritability. Since vegetarians are susceptible to having insufficient zinc intake, special attention to zinc levels may be needed when evaluating overall dietary nutrient levels in vegetarian women.

Pyridoxine (B6) may assist in the normalization of magnesium levels and act as a coenzyme in the metabolism of several mood-related neurotransmitters, including dopamine. Pyridoxine can also play a role in fluid balance due to its diuretic action.

Thirdy the composition and balance of fatty acids in the body may be severley disrupted, which in turn causes an imbalance in various female hormones. A proper balance and the conversion of dietary and supplemental fatty acids, such as omega-6 oil, will readdress this imbalance. Linked to what scientists call the "prostaglandin theory" (partiular metabolic pathways involved in fatty acid balancing, and levels of PGE1 and PGE2) excessive meat intake may worsen some PMS symptoms by promoting decreased pain threshold, vasodilation and increased capillary permeability.

Supplementation with plant oils rich in omega-6 fatty acids appears to postively affect the imbalances and so relieve PMS. Further more these inbalances can lead to fatigue, headaches and sweet cravings. Therapeutic or dietary measures that promote prostaglandin production from di-homo-gamma-linolenic acid (DGLA), an unsaturated omega-6 fatty acid found in linseed and other oils, achieve greater PGE1 levels relative to PGE2 and are therefore a possible way managing PMS symptoms.

Good health, proper nutrition and a toxin-free lifestyle ensure the greater likelihood of healthy metabolic pathways assoaciated with these fatty acid imbalances. Things that will block these pathways include

• Genetic tendancy
• Stress 
• Excess sugar intake
• Decreased zinc levels
• Decreased magnesium levels
• Decreased pyridoxine (B6) levels
• Alcohol intake
• Elevated cholesterol
• Dietary trans-fats
• Smoking
• Caffeine intake
• Excess saturated fats
• Decreased vitamin C levels
• Decreased vitamin B3 levels

Finally, other nutrients that are believed to assist in the alleviation of PMS include vitamins C, B3, E and calcium.

Caffeine consumption has also been linked to PMS. This is especially evident as dose levels increase. Not only is caffeine well known as a nervous-system stimulant, but excessive caffeine can prompt increased urination, thereby promoting nutrient losses that can further aggravate PMS symptoms.

Alcohol consumption can contribute to symptoms such as cravings for sweets, fatigue and headaches. Alcohol inhibits gluconeogenesis (the formation of glucose from fatty acids and proteins rather than from carbohydrates), leading to reducted blood sugar levels. 

Some PMS symptoms include hyperhydration or fluid retention. Salt therefore can aggravate cravings, since it enhances glucose-induced insulin production through greater glucose (sugar) absorption.