Dong Quia
This Chinese herb is used to treat many "women’s problems" including treating irregularities in timing of periods and cramps. I didn't find this useful. Maybe the quality of the supplement is important. Take all month except when menstruating.
Chasteberry (Agnus Castus or Vitex)
Another herb prescribed for PMS with scientific studies showing favourable results. This, also did not help my mood related symptoms but maybe I needed a different dose. This is one of the most promoted herbs for treating PMS. Everyone is different and you have to find the right treatment for you. Take all month except when menstruating.
Black Cohosh
Used during menopause but says it can be used for monthly depression too. I haven't tried this one.
Black Cohosh
Herbs for menstrual problems
Green Tea
Green tea is a source of powerful antioxidants and also the calming amino acid L-theanine. There are loads of websites shouting the benefits of green tea, however it does contain a small amount of caffeine, and also tannin which is carcinogenic, and can prevent iron and protein absorption. Avoid consuming tannin with meals, so you can absorb the nutrients effectively. I have found green tea useful for increasing my concentration and overcoming fatigue at work. 3-6 cups a day for 100mg dosage of L-theanine although this would mean a significant caffeine intake too which could affect your sleep.
Tips: A slice of lemon can overcome decrease tannin’s effect on iron absorption. I prefer fruit flavoured green tea, as I find green tea itself a little bitter. To decaffeinate you can steep the teabag for 30 seconds and then throw away the water and use fresh water. 80% of the caffeine is removed this way but the antioxidants are not.
Nettle Tea
Full of iron and other nutrients, and helpful for male and female hormones as well as lots of other conditions (including allergies).
Nettle tea benefits
Inositol
This is a carbohydrate/B vitamin which is anxiolyic and may help with panic disorder, Obsessive Compulsive Disorder and depression. It is energising. For OCD build up to 18g a day. Otherwise 3g is enough and similar to the amount found in typical diet.
1-3g/teaspoons a day.
L-Theanine
If you don’t like green tea then you can buy L-theanine capsules on-line. L-Theanine increases GABA. Dosage 400-600mg. Doesn't work as well as kava kava in my opinion.
About L-Theanine
Buy L-Theanine
Ashwagandha
Relaxing herb (adaptogen) used in Ayruvedic (Indian) medicine.
Buy: Online or Holland and Barrett.
Withania somnifera (Ashwagandha)
Kava Kava
Anti-anxiety herb used by population of Fiji Islands for centuries. Very very relaxing. Highly recommended.
Recently banned in the UK and Europe (because of a couple of dodgy batches) but you can still find internet sites who sell it.
Kava has similar effects to benzodiazepine medications, including muscle relaxant, anaesthetic, anticonvulsive and anxiolytic effects. They are thought to result from direct interactions of kavalactones with voltage-gated ion channels.[17] Research currently suggests kavalactones potentiate GABAA activity, but do not alter levels of dopamine and serotonin in the CNS.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12383029&dopt=Abstract
Valerian root
Dosage: 400mg. Works very well for migraines, and for insomnia but makes me very groggy next day.
Buy: Chemist or health food shops.
Picamilon
This Russian, over-the-counter drug, for alcoholism and migraines, converts to Niacin (B vitamin) and GABA (amino acid) in the brain. The Niacin helps the GABA cross the blood-brain barrier. It is used for anxiety also.
Picamilon and anxiety
Describes drug actions
Dosage: 50mg-160mg /kg ideal body weight, up to 3 times a day, as needed for anxiety/PMDD and migraines. May affect sleep if taken at night. May build up tolerance if taken continuously. Smaller doses have a tranquilising but non-drowsy effect, 50mg is the recommended dose though. Larger doses of 60-160mg are supposed to be more stimulating. The effects of picamilon last between 4-6 hours apparently. For migraine prevention take 50mgx3 a day. For treating a migraine attack, take 100mg in a single dose. Do not take with other vasodilators (I think progesterone is a vasodilator) and may be an MAOI at higher doses but not sure?
GABA
GABA is a calming neurotransmitter. It can be bought as a supplement but there is controversy over whether it can cross the blood-brain barrier. It worked for me though, i had symptoms of taking too much the one time i tried it (tingling at extremeties)! You can increase GABA by taking L-Glutamine, which is a cheap amino acid as it's used a lot by bodybuilders, as the brain makes GABA from this.
The following are GABA-increasing foods:
- almonds
- bananas
- beef liver
- broccoli
- brown rice
- halibut
- lentils
- oranges and other citrus fruits
- rice bran
- spinach
- tree nuts
- walnuts
- whole wheat and other whole grains such as whole oats
- fish (especially mackerel) and wheat bran have the highest concentration of GABA
- barbiturates
- the anti-anxiety drugs benzodiazepine tranquillisers and
- alcohol
Melatonin
Dosage: 3mg before bedtime. Seems to help me get to sleep and feel refreshed next day. Nootropic, a little expensive. Mostly used for jetlag.
Buy: http://www.lef.org/search/?q=melatonin
Melatonin and PMDD (article 2012)
Melatonin benefits
Word of warning on melatonin use (also says it is useful in resetting body clock's but not so much as a sleeping pill!
Why melatonin supplementation may help
Ginger
Ginger tea or ginger chews are good for digestion and nausea.
http://www.realfoods.co.uk/product/14561/the-ginger-people-ginger-chews-sweets-gluten-free-84g
Peppermint
Peppermint tea. Peppermint capsules can be obtained from doctor for IBS (and probably pharmacies). I find the tea just as effective and benefits are felt quickly.
Ginkgo Biloba
Like caffeine, used for alertness. Do not take ginkgo biloba with high dose of vitamin E, as they both are blood thinning agents and may cause internal bleeding. This herb is very safe as long as you don't use it with other blood thinning agents!
http://www.kcweb.com/herb/Ginko.htm
Buy: Online or chemists.
Smart Drugs
Vinpocetine is a smart drug. Smart drugs are cognitive enchancers with no side effects or toxicity. I haven’t tried them so I don’t know if they work. See link for more information.
http://smart-drugs.net/info-vinpocetine.htm
Buy: http://www.smart-drugs.net/ias-order-Intro.htm
http://www.lef.org/search/?q=Vinpocetine
Natural diuretics
Dandellion is supposed to be the best natural diuretic. I did try some but I don’t suffer badly from fluid retention (I don’t eat much salt), and so it was hard to tell if it made a difference.
p7
This is a mood-enhancer, and contains the neurosteroids pregnenolone and 7-oxo DHEA (which doesn't convert to hormones). I tried p7, specifically because one of the ingredients, pregnenolone, converts to allopregnanolone which is desirable for PMS. It is also supposed to be beneficial to GABA receptors. It was very relaxing but unfortunately the manufacturer has stopped making it, very frustrating!
Pregnenolone
Pregnenolone has been shown to act as a positive allosteric modulator of the GABAA receptor[citation needed] with slightly less potency than allopregnanolone (its 3α,5α-isomer).[5] Accordingly, it has anxiolytic effects in animals, similarly to other neurosteroids like allopregnanolone and tetrahydrodeoxycorticosterone (THDOC).[1]
Oat Straw
I haven't tried this herb because it contains gluten which i'm intolerant too. Here is an article about it:
http://www.naturalnews.com/034830_oat_straw_calcium_bone_health.html
Epsom Salts
Dissolve 2 cups (maximum) in the bath, no more than 3 times a week. Contains magnesium so don't take magnesium supplements at same time...
NUTRIENTS
Vitamin B-complex and multimineral supplement
Seek advice from health food shops. IMPORTANT: make sure you buy a chelated mineral supplement. This means the minerals have been bound to organic amino acids and so will be absorbed more effectively. Minerals which have not been chelated are not easily absorbed by the body. Solgar, Swanson and Lamberts are good vitamin brands. Although i am currently taking Solgar female tablets, i intend to supplement Zinc and Magnesium as well, at bedtime (away from meals). This is due to concern that my vegetarian diet is probably lacking in these, and also magnesium and zinc absorption is negatively affected by other minerals and phytic acid in plant foods. I'm going to take the Zinc every other day due to the high dose.
B Vitamins
Magnesium
Magnesium is recommended for PMS sufferers and i find it particularly helpful for insomnia. It is also supposed to help with migraines. Take the citrate form for best absorption, avoid oxide form. Most people consume too much calcium and not enough magnesium in their diet (if a lot of dairy is consumed). Magnesium is important for calcium use in the body. But calcium & phosphorus effects absorption of magnesium so it's best to take it away from meals!
More magnesium less copper could benefit health
calcium-intake-without-magnesium-is-a-health-risk
magnesium-supplementation-when-and-with-what
DLPA
Contains a mix of L-phenylalanine and D-phenylalanine. LPA can be converted to L-tyrosine (another amino acid) and subsequently to L-dopa, norepinephrine, and epinephrine (neurotransmitters which affect mood). DPA is converted primarily to phenylethylamine, a potential mood elevator and the feel-good substance in chocolate people get addicted to. Dosage 1500mg, but also a high dose of 150-200 mg of Vitamin B6 and 1000 mg of vitamin C is needed, for effectiveness. Haven't found it effective on it's own. It seems DLPA can also be used for pain relief.
http://www.smartbodyz.com/PhenylalanineText.htm
Buy: http://www.health-store.co.uk
5HTP
Serotonin synthesis is a 2-step process, the first step of which requires the enzyme tryptophan hydroxylase with oxygen, iron and THB as co-factors. Neither the enzyme nor the co-factors are rate-limiting for either step of these reactions — virtually all brain tryptophan is converted to serotonin. Serotonin concentration in the brain is far more sensitive to the effects of diet than any other monoamine neurotransmitter — and can be increased up to 10-fold by dietary supplementation in laboratory animals.
Consumption of a meal that is high in carbohydrate, branch-chained amino acids and tryptophan has a particularly dramatic effect because both glucose from carbohydrate and branch-chained amino acids (especially leucine) increase insulin secretion. Insulin facilitates the transport of the branch-chained amino acids into muscle cells, thereby reducing the competition tryptophan faces for the large neutral amino acid transporter that takes it across the blood-brain barrier. The resultant drowsiness induced by serotonin is a common effect of a large carbohydrate meal.
Bright light, changing thought patterns and exercising can all help increase serotonin too.
On supplementing with tryptophan or 5htp
On safety of amino acid supplementation
Foods highest in tryptophan
Potassium
Your potassium to sodium ratio should be 2:1. However consuming extra potassium will not cause you to lose excess sodium. You should limit salt in your diet, drink at least 2 litres of water daily. Bananas, tomatoes, watermelon (including the crunchy seeds) and potatoes are potassium rich, but it is present in most fruits and vegetables! Increase your intake of artichokes, asparagus, parsley, watercress and chamomile tea for their diuretic action. Water retention is a natural part of the cycle however so you may not be able to eliminate it completely:
http://www.dietitian.com/potassiu.html
L-Glutamine
This is an amino acid which can be used by the brain for fuel if no glucose is available. Dosage 0.5g per kg of ideal body weight. Allegedly reduces sugar cravings in 10 minutes!! Also the pre-cursor to GABA so potentially a good treatment for PMDD. It can also cure 'leaky gut' which is important for IBS sufferers.
About L-glutamine
Amino acids
Good for allergies and migraines.
http://naturalcowgirl.wordpress.com/2012/07/02/co-enzyme-q10-you-need-it/ GABA
This is technically an amino acid and neurotransmitter, however it is not reported to cross the blood brain barrier and should be used with caution. It does have a relaxing effect but there are other, probably safer herbs that do this. My interest in it comes from GABA being implicated in PMDD. Taking L-glutamine may be a safer, more effective way to increase GABA levels in the brain.
Further info
http://www.bodybuilding.com/
Omega 6 fatty acids
GLA is a member of the omega 6 fatty acid family. In the body GLA is converted into prostaglandin type 1 (prostaglandin’s are hormone like substances). This keeps the blood thin, lowers blood pressure, helps maintain water balance, decreases inflammation and pain, improves immune function and helps insulin work (good for sugar balance).
GLA is found in Evening Primrose and Borage oil. For PMS take 3000mg of evening primrose or 1500mg of borage oil capsules to provide 240mg of GLA.
Various other nutrients are required for the conversion of GLA into prostaglandin and there are two steps in this conversion path. The first step requires Zinc, Magnesium, Biotin, and vitamin B6 and the second step requires Selenium, Vitamin C, Niacin, and Zinc. So you may want to take a good multimineral and vitamin supplement as well or make sure you are getting enough of these nutrients to use the EPO efficiently.
Do note however that most Western diets contain too much omega 6 compared to omega 3 and it is beneficial to get the ratio of omega 3 higher than omega 6. Omega 6 is found in olive oil.
Oils can go rancid so keep out of direct sunlight or in the refrigerator.
http://www.evening-primrose-oil.com/gla.html
Buy: https://www.healthspan.co.uk/
Omega 3 fatty acids
Western diets are usually high in omega 6 and low in omega 3, because omega 6 is found in cooking oils. So supplementing with omega 3 or eating more fish will be beneficial to your health even if you don’t have PMS. Prostglandin type 3 (in omega 3 family) effects coordination and mood, reduces inflammation and maintains water balance. Flaxseed and fish are good sources of omega 3. The key omega-3s are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) so try to get higher amount of these in your supplement. Omega 3 is beneficial to a range of mood conditions. The best source of omega 3 for mood conditions is found in Krill oil:
http://themedicalbiochemistrypage.org/krilloil.php
Most nutritional supplements should be taken with meals for maximum absorption and to avoid stomach irritation, except for amino acids which should be taken with a starchy snack or drink of fruit juice without protein as amino acids compete for absorption by the body.
Phytoestrogens
Soya beans are rich in a class of compounds called isoflavones. These act as weak oestrogens – hence the name also given to isoflavones – phytoestrogens or 'plant hormones'. Phytoestrogens appear to have both antioestrogenic and oestrogenic effects in the body – thus they act as oestrogen modulators. The prevailing thought is that these plant hormones exert antioestrogenic effects in a high-oestrogen environment (such as that exists in pre-menopausal women) and oestrogenic effects in a low-oestrogen environment (such as that existing in post-menopausal women). Thus phytoestrogens appear to normalise oestrogen in the body. This may be beneficial for PMS too as it combats the effects of xeno-oestrogens (toxic chemicals which act like oestrogens in the body but cause cancers). (I don't eat a massive amount of soya for a vegetarian but am increasing it now).
Boron
Alternative to HRT?
http://www.greenhealthwatch.
Iodine
This is important for thyroid function, you can ask your doctor to check your T3 and T4 levels or check iodine content of your urine to see if you are deficient. Kelp supplements contain iodine but avoid ones containing heavy metals.
Factsheet on Iodine
Maca Powder
SUPPLEMENTS I WAS TAKING:
Lamberts Mega Mineral Complex
Vitamin-D3-4000-IU (British people lack vitamin D due to lack of sufficient sunlight for most of the year and Vitamin D is very important). Note with this dosage of vitamin D, you must take Magnesium at the same time. 1000IU is maximum recommended dose by the NHS.
Omega 3 (others oils/capsules are available). Krill oil is best for mood disorders.
Vitamin-D3-4000-IU (British people lack vitamin D due to lack of sufficient sunlight for most of the year and Vitamin D is very important). Note with this dosage of vitamin D, you must take Magnesium at the same time. 1000IU is maximum recommended dose by the NHS.
Omega 3 (others oils/capsules are available). Krill oil is best for mood disorders.
Higher Nature Fizzy C (for Gilberts syndrome and iron absorption, not PMDD)
Co-Enzyme Q10 (for migraines/allergies)
5htp For 1 week before and during period, before bed. I stopped taking this as don't think it helps longterm. And amino acids are risky taken on there own.
Protein - I've increased this in my diet as my diet is scewed towards carbs as a veggie.
Melatonin - NOW brand 3mg for migraines. Protein - I've increased this in my diet as my diet is scewed towards carbs as a veggie.
I also take Solgar magnesium citrate, 400mg, at night. I eat a lot of calcium so i'm not concerned about supplementing magnesium on it's own but you should be careful when supplementing any mineral on it's own as they have to be balanced at certain ratio's with others, so magnesium should be balanced with calcium, a 1:1 ratio is fine, it's usually magnesium that is lacking.
I've recently decided magnesium isn't great for my stomach at 400mg (altho i'm only guessing) and have read the 'fillers' in vitamins can cause GI issues. So i did some research and found these two companies who seem good. They follow strict industry standards of production such as ISO9000 and they also dont use fillers at all.
Terra Nova Vitamins
I still find magnesium essential as a sleeping pill and my migraines are a lot better. So i will try lower doses, and magnesium oil in conjunction. And also Epsom Salts in the bath instead.
Cheaper Alternatives
Solgar Female Multiple Tablets*
I
was taking these (instead of the Lamberts minerals) but have stopped,
as my vitamin B12 levels were too high on a blood test (well according
to GP). I felt pretty good on them though.
I've also been recommended this brand, apparently they are quite well absorbed:
NHP Health Woman Support
NHP Health Woman Support
I've also found out some other nutritional supplements/herbs that may increase hormone levels which i will be posting on here as i try them. I will let you know how i get on. Watch this space!
Recently i've been trying Maca which increases energy and helps mood. I tried the raw powder but the capsules may better as it has a sweet overpowering taste, so i have to bake with it to disguise taste!
photo credit: clotho98 via photopin cc
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