Period cramps & PMS
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Bottom line
For period cramps & PMS, start with Magnesium, Omega-3, Calcium. The first one to look at is Magnesium — 300–400 mg a day (as elemental magnesium; glycinate is gentle on the stomach); After a meal. If you also sleep poorly, after dinner.
Supplements ranked for this concern
AWell researchedBSome evidenceCLimited evidence
| # | Supplement | Evidence | When | How much | Caution | |
|---|---|---|---|---|---|---|
| 1 | MagnesiumMatches your checks Helps relax uterine muscles that contract too hard, and may help ease cramps and PMS mood changes. |
A | After a meal. If you also sleep poorly, after dinner. | 300–400 mg a day (as elemental magnesium; glycinate is gentle on the stomach) | If you have kidney disease, talk to your doctor first. | Compare products |
| 2 | Omega-3Matches your checks Helps your body make fewer of the inflammatory compounds that cause pain, which may ease cramps and PMS pain. |
B | Right after a meal. If you take 2 capsules, split them across meals. | 2 capsules a day of a 1,000 mg EPA+DHA product | If you take a blood thinner, talk to your doctor first. | Compare products |
| 3 | CalciumMatches your checks Calcium dips around ovulation. Several studies found that topping it up eased PMS. |
B | After meals, split between morning and evening | 200–400 mg a day from supplements (a calcium-magnesium-vitamin D combo) | Take it at a different time from iron. Avoid it if you tend to get kidney stones. | Compare products |
| 4 | IronMatches your checks Replaces iron lost during your period. It may help women with dizziness, headaches or cramps, even when their levels test normal. |
B | On an empty stomach (before breakfast). If it upsets your stomach, take it right after a meal. Keep it apart from coffee and tea. | 20 mg a day or more (supplement upper limit about 40 mg) | If you get constipation or heartburn, try a gentler form such as heme iron. | Compare products |
| 5 | Vitex (chasteberry)Matches your checks Lowers prolactin to help balance progesterone. It's approved as an over-the-counter medicine for PMS in some countries. |
B | Daily and consistently, as directed on the label | As directed on the product label | Talk to a pharmacist before taking it, and tell them first if you take any hormone medicine. | |
| 6 | B-complexMatches your checks Studies found that taking high-dose B vitamins (especially B1 and B6) regularly eased cramps and PMS. |
B | After breakfast or lunch | A high-potency product with about 100 mg of B1 (total B6 at 100 mg or less) | Taken in the evening it can disturb sleep. Make sure the B6 doesn't double up with your multivitamin. | Compare products |
| 7 | Pycnogenol (pine bark extract)Matches your checks Supports circulation and has a fair number of studies on easing cramps and PMS. |
B | With or without food | 100 mg a day (start with 100–200 mg) | Use caution if you have low blood pressure or take a blood thinner. | Details |
| 8 | Soy isoflavonesMatches your checks A mild plant estrogen. Used together with calcium, magnesium and omega-3 when bloating, irritability or acne before your period is bad. |
C | Take it daily, then on and off once symptoms settle | Start with one 60 mg capsule | Don't take it if you're being treated for a hormone-related cancer. | Details |
Medications to watch out for
If you take any medication, talk to your doctor or pharmacist before starting.
Blood thinners such as warfarin (Coumadin)Omega-3 · PycnogenolTheir anti-clotting effects add up and may raise bleeding risk. Talk to your doctor.
Blood pressure medicineOmega-3 · Pycnogenol · MagnesiumMay lower blood pressure a bit more and make you dizzy.
Quinolone antibiotics (ciprofloxacin/Cipro, etc.) and tetracyclines (doxycycline, etc.)Iron · CalciumThey block each other's absorption. Space them 2–4 hours apart.
Thyroid medicine (levothyroxine/Synthroid)CalciumCuts absorption of the drug by 20–30%. Space them at least 1 hour apart.
Hormone medicines (estrogen, progestin)Soy isoflavones · VitexThese act on hormones, so talk to your doctor or pharmacist before taking them.
Before supplements: daily habits
- 01Cutting back on salty foods and caffeine starting a week before your period can ease bloating and irritability.
- 02Keep your belly warm, and help your circulation with light stretching or walking.
- 03Short sleep makes pain and mood swings feel worse. Get plenty of sleep before your period.
- 04If your cramps suddenly get worse or pain relievers stop working, see a doctor to check for fibroids or other causes.
Product comparison
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Magnesium Citrate 200 mg TabletsBest value NOW Foods |
Citrate | 400 mg | 250 | Low | Amazon → |
| Magnesium Bisglycinate Powder (Albion)Best value NOW Foods |
Bisglycinate powder (Albion) | 250 mg | 91 | Low | Amazon → |
| Magnesium Citrate Pure PowderBest value NOW Foods |
Citrate powder | 435 mg | 76 | Low | Amazon → |
| Natural CALM Magnesium Powder (Raspberry Lemon)Best value Natural Vitality |
Citrate (magnesium carbonate + citric acid, forms when mixed with water) | 325 mg | 100 | Low | Amazon → |
| Magnesium (Citrate) 100 mg Life Extension |
Citrate | 200 mg | 100 | Low | Amazon → |
| High Absorption Magnesium (Glycinate Lysinate Chelate) Doctor's Best |
Glycinate/lysinate chelate (Albion) | 200 mg | 240 | Low | Amazon → |
| Magnesium Citrate Veg Capsules NOW Foods |
Citrate | 400 mg | 240 | Low | Amazon → |
| Magnesium Glycinate 100 mg (Albion) NOW Foods |
Bisglycinate chelate (Albion) | 200 mg | 180 | Average | Amazon → |
Compare all Magnesium products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Burp Less Ultra Omega-3 from Fish Oil 1400 mgBest value Nature Made |
EE (ethyl ester), enteric-coated | 935 mg | 90 | Low | Amazon → |
| Triple Strength Omega-3 950 mg Solgar |
EE (ethyl ester) | 882 mg | 100 | Low | Amazon → |
| Triple Strength Omega-3 Fish Oil 2400 mg, Lemon Nature's Branch |
Form not listed, lemon flavor | 1440 mg | 180 | Low | Amazon → |
| Extra-Strength Omega-3 Fish Oil 1000 mg + Vitamin E, Lemon NatureWise |
EE (ethyl ester), lemon flavor | 1000 mg | 60 | Low | Amazon → |
| Triple Strength Omega-3 Fish Oil 1250 mg (Wild Alaska Pollock) Sports Research |
rTG (re-esterified triglyceride) | 950 mg | 90 | Average | Amazon → |
| Triple Strength Omega-3 Fish Oil 2000 mg Dr. Tobias |
Form not listed, enteric-coated | 1400 mg | 180 | Average | Amazon → |
| Burp Less Omega-3 Fish Oil 1400 mg Minis Nature Made |
EE (ethyl ester), mini softgels | 930 mg | 60 | Average | Amazon → |
| Triple Strength Omega-3 Fish Oil 3000 mg, Lemon BioSchwartz |
Form not listed, lemon flavor | 2100 mg | 90 | Average | Amazon → |
Compare all Omega-3 products →
| Product | Form | Per serving | Count | Cost per day |
|---|
Compare all Calcium products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Gentle Iron 28 mg CapsulesBest value Nature's Bounty |
Bisglycinate + vitamin C, folate, B12 | 28 mg | 90 | Low | Amazon → |
| Iron 18 mg (Ferrochel) Veg Capsules NOW Foods |
Bisglycinate chelate (Ferrochel) | 18 mg | 120 | Low | Amazon → |
| High Absorption Iron with Ferrochel 27 mg Doctor's Best |
Bisglycinate chelate (Ferrochel) | 27 mg | 120 | Low | Amazon → |
| Gentle Iron 25 mg Vegetable Capsules Solgar |
Bisglycinate chelate | 25 mg | 180 | Low | Amazon → |
| Iron 18 mg Capsules Amazon Elements |
Bisglycinate chelate | 18 mg | 195 | Low | Amazon → |
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Vitamin B12 (Methylcobalamin) 2000 mcgBest value Nutricost |
Methylcobalamin (active) capsule | 1 capsule: B12 2,000 mcg | 240 | Low | Amazon → |
| Methyl B-12 1000 mcg Lozenges NOW Foods |
Methylcobalamin (active), dissolvable lozenge | 1 lozenge: B12 1,000 mcg (label 1–2) | 100 | Low | Amazon → |
| High Potency Vitamin B Complex 462mg Nutricost |
Regular B vitamins + methyl B12 | 1 capsule: B1 60, B2 75, B6 50 mg, B12 1,000 mcg | 120 | Low | Amazon → |
| Super B Vitamin B Complex Sustained Release Bronson |
Regular B vitamins, time-release tablet | 1 tablet: B1, B2, B6 50 mg each | 60 | Average | Amazon → |
| Coenzyme B-Complex with Methylfolate and B12 Country Life |
Coenzyme (active) B1, B2, B6 + methyl and adenosyl B12 | 1 capsule: B1, B2, B6 25 mg each, B12 250 mcg (label 1–2 capsules) | 240 | Average | Amazon → |
| Active B-Complex with Methylfolate Integrative Therapeutics |
Active B2, B6, folate (Quatrefolic), B12 (methyl) | 1 capsule: B1, B2, B6 25 mg each, B12 500 mcg (label 1–2 capsules) | 60 | Average | Amazon → |
| B-Complex Plus Pure Encapsulations |
Active B2, B6, folate (Metafolin), B12 (methyl) | 1 capsule: B1 100, B2 12.7, B6 16.7 mg (label 1–2 capsules) | 120 | High | Amazon → |
| High Strength Super B-Complex (Methylated & Active) Igennus |
Active B2, B6, folate (5-MTHF), B12 (methyl), time-release tablet | 2 tablets: B1 40, B2 28, B6 40 mg, B12 1,800 mcg | 180 | High | Amazon → |
Compare all B-complex products →
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