PMS Pain?

​Roughly 40% of women report PMS pain and irritation. I see many women who experience set backs in recovery around their cycle and over the last few weeks diving into Omega-3 research I found it interesting that there were some changes.

In this research review we see a few things that can move the needle if you are having PMS symptoms.

Omega 3
https://pubmed.ncbi.nlm.nih.gov/28707491/
95 women too 1 gram of fish oil and found that the supplement improved pms in both the physical pain, bloating etc and the mental emotional components!

Omega 3
https://pubmed.ncbi.nlm.nih.gov/23642943/
The second study was done on 124 women taking 2 grams of omega-3's per day (1g 2x/day) They found that after 45 days of taking the omega-3 depression, concentration, bloating and anxiety were all improved in the Omega-3 group! They also found that the treatment improved bloating, headache and breast tenderness. The effects increased by longer duration meaning it kept improving the longer they took the omega-3's.

Zinc Sulfate
https://pubmed.ncbi.nlm.nih.gov/28188965/
The last study was done supplementing zinc sulfate at 220mg containing 50mg of elemental zinc from the 16th day of the cycle to the first day of the next cycle. They found that of the 142 participants that the Zinc group decreased from 9.5% reporting moderate to severe PMS to 2.6% by the 3rd month.

So for those who experience significant symptoms if we combine these studies you'd take 1-2 grams of Omega-3 in the form of the fish oil or krill oil as we spoke about last week and for the last 2 weeks of your cycle add in Zinc Sulfate. Do this for at least 3 months and see where you are.

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