Premenstrual syndrome (PMS)
Supplements studied for premenstrual syndrome (PMS).
Overview
Calcium has the most PMS research (12 studies), with trials suggesting daily supplementation around 1000–1300 mg may ease mood swings, bloating, and pain, especially when intake is low. Vitamin B6 (9 studies) may help breast tenderness and mood changes, often at 50 mg daily, while Magnesium (5 studies) has shown benefit for mood disturbances and fluid retention.
Vitamin D (8 studies) shows mixed results—some trials and observational data link higher intake to fewer symptoms, but findings are inconsistent. Ginkgo (2 studies) may reduce breast tenderness and other PMS symptoms in cycle-specific dosing regimens. See the heatmap and evidence reviews below for supplement-level evidence.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Vitamin B6 | ★★★★★ | Medium |
| Vitex agnus-castus | ★★★★★ | Medium |
| Vitamin D | ★★★★★ | Medium |
| Magnesium | ★★★★★ | Medium |
| Vitamin E | ★★★★★ | Medium |
| Valerian | ★★★★★ | Medium |
| Ginkgo | ★★★★★ | Medium |
| Calcium | ★★★★★ | Low |
| Melatonin | ★★★★★ | Low |
| Garlic | ★★★★★ | Low |
| Brewer's Yeast | ★★★★★ | Low |
| Rhodiola | ★★★★★ | Very Low / None |
| Nattokinase | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
13 supplements for , and rated at least stars. All purchase bands. No minimum star filter.
Vitamin B6View supplement →
Consider purchase·★★★★★
How we scored this▸
- Taking vitamin B6 by mouth may help ease symptoms of premenstrual syndrome (PMS), including breast tenderness and mood changes.
- Studies show that 50 mg of vitamin B6 each day, taken with 200 mg of magnesium oxide, can help reduce anxiety and other PMS symptoms.
- Although some people take 200–500 mg daily, smaller doses of 50–100 mg seem to work just as well and are safer, since higher doses may cause side effects.
Browse 9 studies·1 meta-analysis
RCTEffects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms2012n=126
A 4-month study including 126 Iranian women (15-45 yrs) assigned either vitamin B6, placebo or 250 mg/day magnesium oxide for two cycles found that vitamin B6 led to the largest reduction in depression scores. Vitamin B6 and magnesium were superior to placebo for symptoms of premenstrual syndrome including depression, water retention, somatic changes and anxiety. Somatic changes included feeling cold, nausea, frequent urination, hot flashes, back pain, headaches, acne, oily skin, joint pain, and muscle pain. Magnesium was slightly more effective than vitamin B6 for craving, water retention and anxiety.
- Effect
- Benefit
- Duration
- 4 months
- Dose
- 250 mg/day
- Population
- Women
- Participants
- 126
Systematic reviewHerbs, vitamins and minerals in the treatment of premenstrual syndrome: a systematic review2009
A systematic review found RCT evidence supports calcium for PMS among many claimed supplements, though products and doses varied across trials.
- Population
- Women
RCTA synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study2000n=44
A crossover trial of 44 women found that 200 mg/day for 1 month a small synergistic effect of a daily dietary supplementation with a combination of Mg + vitamin B6 in the reduction of mild premenstrual anxiety-related symptoms was demonstrated during treatment of 44 women for one menstrual cycle.
- Effect
- Benefit
- Duration
- 1 month
- Dose
- 200 mg/day
- Population
- Women
- Participants
- 44
- Avg age
- ~32
MetaPoor-quality studies suggest that vitamin B6 use is beneficial in premenstrual syndrome2000
A meta-analysis found that poor-quality studies suggest that vitamin B6 use is beneficial in premenstrual syndrome..
- Effect
- Benefit
Systematic reviewEfficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review1999n=940
A systematic review of 940 participants found that 100 mg/day odds ratio relative to placebo for an improvement in overall premenstrual symptoms was 2.32 (95% confidence interval 1.95 to 2.54).
- Effect
- Benefit
- Dose
- 100 mg/day
- Population
- Women
- Participants
- 940
RCTTreatment of premenstrual tension syndrome with Vitex agnus castus controlled, double-blind study versus pyridoxine1997n=90
A randomized trial of 90 women found that adverse events (gastrointestinal and lower abdominal complaints, skin manifestations and transitory headache) occurred in 5 patients under B6 and in 12 patients under VAC.
- Effect
- Benefit
- Population
- Women
- Participants
- 90
RCTPyridoxine (vitamin B6) and the premenstrual syndrome: a randomized crossover trial1989n=32
A crossover trial of 32 women found that 50 mg/day for 7 months on the other hand, when women took the placebo after taking pyridoxine for a month, the combined level of all symptom scores only increased 37% on average (nonsignificant).
- Duration
- 7 months
- Dose
- 50 mg/day
- Population
- Women
- Participants
- 32
- Ages
- 18–49
RCTControlled trial of pyridoxine in the premenstrual syndrome1985n=617
A randomized trial of 617 found that in the 434 patients analyzed, an improvement was found in 7 of the 9 symptoms assessed for both treatments, but the differences between treatments did not reach conventional significance levels.
- Effect
- No Benefit
- Population
- Women with premenstrual syndrome
- Participants
- 617
RCTNo effect of vitamin B-6 against premenstrual tension. A controlled clinical study1985n=34
A randomized trial of 34 women found that 100 mg vitamin B6/day blood magnesium was measured; no significant difference was found between the 34 women with premenstrual tension and 10 healthy women without such complaints.
- Effect
- No Benefit
- Dose
- 100 mg vitamin B6/day
- Population
- Women
- Participants
- 34
MagnesiumView supplement →
Consider purchase·★★★★★
How we scored this▸
- Oral magnesium supplementation has demonstrated efficacy in reducing PMS symptoms, notably mood disturbances and fluid retention.
- Dosing regimens in clinical trials include magnesium oxide 333 mg daily for two menstrual cycles or magnesium pyrrolidone carboxylic acid equivalent to 360 mg elemental magnesium thrice daily from day 15 of the menstrual cycle until menstruation onset.
- Preventive effects on premenstrual migraine were observed with magnesium 360 mg three times daily administered for two months.
- Combined magnesium (200 mg daily) and vitamin B6 (50 mg daily) supplementation reduces anxiety-associated PMS symptoms including nervous tension, mood swings, irritability, and anxiety compared to placebo.
Browse 5 studies
RCTA synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study2000n=44
A crossover trial of 44 women found that 200 mg/day for 1 month a small synergistic effect of a daily dietary supplementation with a combination of Mg + vitamin B6 in the reduction of mild premenstrual anxiety-related symptoms was demonstrated during treatment of 44 women for one menstrual cycle.
- Effect
- Benefit
- Duration
- 1 month
- Dose
- 200 mg/day
- Population
- Women
- Participants
- 44
- Avg age
- ~32
RCTThe potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms2000
A review concluded calcium is the only supplement with strong double-blind evidence for PMS symptom reduction; magnesium and vitamin E evidence is limited.
- Dose
- 400 mg/day
RCTMagnesium supplementation alleviates premenstrual symptoms of fluid retention1998n=38
A 2-cycle study of women with PMS found that 200 mg/day elemental magnesium (as ~331 mg/day magnesium oxide) reduced symptoms including weight gain, swelling of extremities, breast tenderness and abdominal bloating (symptoms all related to fluid retention) after 2 months, but not one month.
- Effect
- Benefit
- Dose
- 200 mg/day
- Population
- Women
- Participants
- 38
Controlled trialMagnesium prophylaxis of menstrual migraine: effects on intracellular magnesium1991n=20
A study of 20 patients affected by menstrual migraine found that 360 mg/day magnesium (elemental) started on the 15th day of the cycle and continued until the next menses, for two months, and then continued for another 2 months in an open design reduced Pain Total Index and number of days with headache compared to placebo at both time points. There was an inverse relationship between magnesium concentration in polymorphonucleated cells and pain total index, but not plasma and pain total index.
- Effect
- Benefit
- Dose
- 360 mg/day
- Population
- ALL patients
- Participants
- 20
RCTOral magnesium successfully relieves premenstrual mood changes1991n=32
A controlled clinical study demonstrating that oral magnesium supplementation significantly improved PMS-related mood disturbances. A study of 32 women with PMS found that magnesium pyrrolidone carboxylic acid (360 mg 3x /day, total 1080 mg/day) administered from the 15th day of the menstrual cycle to onset of menstrual flow for two menstrual cycles, reduced recorded pain and negative affect after 2 months. Measurements were determined by Moos Menstrual Distress Questionnaire. In the second month, the patients taking magnesium experienced a significant increase in polymorphonuclear cells and l
- Effect
- Benefit
- Dose
- 1080 mg/day
- Population
- Women
- Participants
- 32
- Ages
- 24–39
Vitamin DView supplement →
Consider purchase·★★★★★
How we scored this▸
- It is unclear if taking vitamin D helps women with premenstrual syndrome (PMS).
- Some research shows that eating more vitamin D (over 700 IU daily) is linked to a lower chance of getting PMS.
- Taking 400 IU of vitamin D daily with 1000 mg calcium can reduce PMS symptoms.
- Taking high doses of vitamin D3 (50,000 IU weekly) for a few weeks also helps reduce PMS symptoms, especially in young women with low vitamin D.
Browse 8 studies
RCTEffect of vitamin D supplementation on symptoms severity in vitamin D insufficient women with premenstrual syndrome: A randomized controlled trial2024
A 16-week RCT in 44 vitamin D-insufficient women with PMS found 50,000 IU vitamin D fortnightly reduced PMS symptom severity versus placebo.
- Effect
- Benefit
- Duration
- 16 weeks
- Dose
- 50000 IU/day
- Population
- Women
RCTThe Effect of Vitamin D Supplement Consumption on Premenstrual Syndrome in Vitamin D-Deficient Young Girls: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial2019n=66
A 12-week RCT in 66 vitamin D-deficient young women with PMS found 2,000 IU vitamin D every other day reduced premenstrual symptom scores versus placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 2,000 IU vitamin D every other day
- Population
- Women
- Participants
- 66
- Ages
- 18–30
RCTVitamin D Supplementation for Premenstrual Syndrome-Related inflammation and antioxidant markers in students with vitamin D deficient: a randomized clinical trial2019n=22
A 4-month RCT in 44 vitamin D-deficient women with PMS found 50,000 IU fortnightly reduced IL-12, increased TAC, and improved PMS symptom scores versus placebo.
- Effect
- Benefit
- Duration
- 4 months
- Dose
- 50000 IU fortnightly
- Population
- Women
- Participants
- 22
- Ages
- 18–25
Clinical trialHigh dose vitamin D supplementation can improve menstrual problems, dysmenorrhea, and premenstrual syndrome in adolescents2018
A 9-week study in 897 adolescent girls found high-dose vitamin D (50,000 IU/week) reduced PMS prevalence from 14.9% to 4.8% and improved dysmenorrhea rates.
- Effect
- Benefit
- Duration
- 9 weeks
- Dose
- 50000 IU/day
- Population
- Children/adolescents
RCTEvaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial2016n=86
A 2-month RCT in 86 women with PMS found vitamin D 200 mg/day plus vitamin E 100 mg/day reduced symptom severity versus placebo.
- Effect
- Benefit
- Duration
- 2 months
- Dose
- 200 mg vitamin D + 100 mg vitamin E/day
- Population
- Women
- Participants
- 86
- Ages
- 15–45
RCTVitamin D Supplementation for Premenstrual Syndrome-Related Mood Disorders in Adolescents with Severe Hypovitaminosis D2015n=80
A 4-month RCT in 80 adolescent girls with severe vitamin D deficiency and PMS found vitamin D (200,000 IU then 25,000 IU biweekly) improved mood-related PMS symptoms versus placebo.
- Effect
- Benefit
- Duration
- 4 months
- Dose
- 200000 IU/day
- Population
- Women
- Participants
- 80
- Ages
- 15–21
RCTEffect of treatment with dydrogesterone or calcium plus vitamin D on the severity of premenstrual syndrome2009
An RCT in 180 university students with severe PMS found calcium 500 mg plus vitamin D 200 IU twice daily reduced symptom severity similarly to dydrogesterone versus placebo.
- Effect
- Benefit
- Dose
- 400 IU/day
- Population
- Women
ObservationalCalcium and vitamin D intake and risk of incident premenstrual syndrome2005n=1,057
In NHS II (1,057 incident PMS cases), higher vitamin D and calcium intake were inversely associated with developing PMS over 10 years of follow-up.
- Effect
- Benefit
- Duration
- 10 years
- Dose
- 706 IU/day
- Population
- Women
- Participants
- 1,057
- Ages
- 27–44
Vitex agnus-castusView supplement →
Consider purchase·★★★★★
How we scored this▸
- Vitex agnus-castus, also known as chasteberry, can help reduce symptoms of premenstrual syndrome (PMS) such as breast pain, mood swings, irritability, headaches, and bloating.
- Studies show it may work as well as some prescription medicines like fluoxetine or birth control pills for PMS.
- People usually take 3.5 to 40 mg of chasteberry extract daily for 2 to 6 months.
- Different brands and extracts are available, such as Ze 440 or Agnolyt, and results may vary between products.
- Some supplements combine chasteberry with other herbs or vitamins, but the benefits of these combinations are less clear.
- Vitex agnus-castus appears to be safe and well tolerated in most studies examining people with premenstrual syndrome.
Browse 14 studies·3 meta-analyses
RCTEffects of the PREMEN-CALM® in the Management of the Premenstrual Syndrome: A Randomized, Double-Blind, Placebo-Controlled Pilot Study2024n=42
In women with premenstrual syndrome, a phytotherapeutic supplement including GABA and plant extracts reduced symptom scores versus placebo over 3 months.
- Effect
- Benefit
- Duration
- 3 months
- Population
- Women
- Participants
- 42
MetaVitex Agnus-Castus for the Treatment of Cyclic Mastalgia: A Systematic Review and Meta-Analysis2020n=718
In a meta-analysis of 718 participants, 40 mg/day, vAC was effective in relieving breast pain intensity and lowering the increased serum prolactin level in reproductive age CM patients (18-45 years) with or without premenstrual syndromes.
- Effect
- Benefit
- Dose
- 40 mg/day
- Population
- Women
- Participants
- 718
- Ages
- 18–45
MetaVitex agnus-castus in premenstrual syndrome: A meta-analysis of double-blind randomised controlled trials2019
In a meta-analysis in women, the random effects model was used to calculate summary relative risk (RR) and 95% confidence interval (CI).
- Effect
- Benefit
- Population
- Women
MetaThe treatment of premenstrual syndrome with preparations of Vitex agnus castus: a systematic review and meta-analysis2017
In a meta-analysis in women, there is a clear need for high-quality trials of appropriate size examining the effect of standardized extracts of Vitex agnus castus in comparison to placebo, selective serotonin reuptake inhibitors, and oral contraceptives to establish relative efficacy.
- Effect
- Benefit
- Population
- Women
Open-labelEfficacy and safety of Vitex agnus-castus extract for treatment of premenstrual syndrome in Japanese patients: a prospective, open-label study2014n=69
In an open-label trial of 69 participants, 20 mg VAC extract/day, this is the first study to report the effect of VAC extract in Japanese patients.
- Effect
- Benefit
- Dose
- 20 mg VAC extract/day
- Population
- Women
- Participants
- 69
- Ages
- 18–44
RCTTherapeutic effect of Vitex agnus castus in patients with premenstrual syndrome2012n=128
In an RCT of 128 participants, for 6 days, vitex agnus can be considered as an effective and well tolerated treatment for the relief of symptoms of mild and moderate PMS.
- Effect
- Benefit
- Duration
- 6 days
- Population
- Women
- Participants
- 128
- Avg age
- ~31
RCTEvaluating therapeutic effect in symptoms of moderate-to-severe premenstrual syndrome with Vitex agnus castus (BNO 1095) in Chinese women2010n=67
In an RCT of 67 participants, vitex agnus castus is more effective than placebo in the treatment of moderate-to-severe PMS in Chinese women, especially in symptoms of negative effect and insomnia.
- Effect
- Benefit
- Population
- Women
- Participants
- 67
RCTTreatment of moderate to severe premenstrual syndrome with Vitex agnus castus (BNO 1095) in Chinese women2010n=67
In an RCT of 67 participants, all the four symptom factor scores were significantly reduced by the 3rd treatment cycle.
- Effect
- Benefit
- Population
- Women
- Participants
- 67
Vitex agnus castus: Successful treatment of moderate to severe premenstrual syndrome2006
A study reported successful treatment of moderate to severe premenstrual syndrome with Vitex agnus castus; detailed trial outcomes were not available in the abstract.
- Effect
- Benefit
RCTTreatment for the premenstrual syndrome with agnus castus fruit extract: prospective, randomised, placebo controlled study2001n=178
In an RCT of 178 participants, improvement in the main variable was greater in the active group compared with placebo group (P<0.001).
- Effect
- Benefit
- Duration
- 3 menstrual cycles
- Population
- Women
- Participants
- 178
- Avg age
- ~36
Clinical trialEfficacy of Vitex agnus castus L. extract Ze 440 in patients with pre-menstrual syndrome (PMS)2000n=50
In a clinical trial of 50 participants, 20 mg Vitex agnus castus extract/day, in conclusion, patients with PMS can be treated successfully with Vitex agnus-castus extract Ze 440, as indicated by clear improvement in the main effect parameter during treatment and the gradual return after cessation of treatment.
- Effect
- Benefit
- Dose
- 20 mg Vitex agnus castus extract/day
- Population
- Patients
- Participants
- 50
- Avg age
- 31.3±7.7
Clinical trialTreatment of premenstrual syndrome with a phytopharmaceutical formulation containing Vitex agnus castus2000n=1,634
In a clinical trial of 1,634 participants, hence, the risk/benefit ratio of the new Vitex preparation can be rated as very good, with significant efficacy for all aspects of the multifaceted and inhomogeneous clinical picture of PMS, with a safety profile comparable to other Vitex preparations.
- Effect
- Benefit
- Duration
- 3 menstrual cycles
- Population
- Women with premenstrual syndrome
- Participants
- 1,634
RCTTreatment of premenstrual tension syndrome with Vitex agnus castus controlled, double-blind study versus pyridoxine1997n=90
A randomized trial of 90 women found that adverse events (gastrointestinal and lower abdominal complaints, skin manifestations and transitory headache) occurred in 5 patients under B6 and in 12 patients under VAC.
- Effect
- Benefit
- Population
- Women
- Participants
- 90
Case reportA double-blind clinical trial on a herbal remedy for premenstrual syndrome: a case study1993
A double-blind herbal remedy trial for premenstrual syndrome was reported as a case study; specific outcome data were unavailable.
- Effect
- Benefit
Vitamin EView supplement →
Consider purchase·★★★★★
How we scored this▸
- Vitamin E taken by mouth may help reduce symptoms of PMS.
- Studies show that taking 400–600 IU of vitamin E daily for three cycles lowered anxiety, cravings, and depression.
- Another study in Japanese women found that taking a form of vitamin E twice daily during the week before menstruation helped reduce tiredness, irritability, and leg swelling.
Browse 3 studies
RCTEffect of γ-tocopherol supplementation on premenstrual symptoms and natriuresis: a randomized, double-blind, placebo-controlled study2023
In an RCT in women, 180 mg γ-tocopherol, 2×/day, for 7 days, furthermore, compared with placebo intake, γ-Toc intake significantly reduced the thigh circumference.
- Effect
- Benefit
- Duration
- 7 days
- Dose
- 180 mg γ-tocopherol, 2×/day
- Population
- Women
RCTEfficacy of alpha-tocopherol in the treatment of the premenstrual syndrome1987n=46
In an RCT of 46 participants, 400 IU/day, in a preliminary study, alpha-tocopherol supplementation was effective in reducing specific symptoms of the premenstrual syndrome (PMS).
- Effect
- Benefit
- Dose
- 400 IU/day
- Population
- Women
- Participants
- 46
RCTThe effect of alpha-tocopherol on premenstrual symptomatology: a double-blind study1983n=75
In an RCT of 75 participants, 600 IU/day, these findings suggest that vitamin E supplementation may be of value in women with severe PMS symptoms.
- Effect
- Benefit
- Dose
- 600 IU/day
- Population
- Women
- Participants
- 75
CalciumView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Getting enough calcium in your diet can help reduce symptoms of premenstrual syndrome (PMS), such as mood swings, bloating, and pain.
- Women who don’t get enough calcium may experience worse PMS symptoms.
- Taking calcium supplements daily—around 1000 to 1300 mg—can ease these symptoms, especially if calcium intake is low to start with.
- One common form, calcium carbonate at 1200 mg per day, has been shown to lower PMS symptoms by about 18%.
- Eating more calcium-rich foods is linked to a lower chance of developing PMS.
- However, it's not clear if taking calcium supplements alone can prevent PMS from happening in the first place.
Browse 12 studies
RCTEffect of calcium on premenstrual syndrome: A double-blind randomized clinical trial2017n=66
An RCT of 66 women with PMS found 500 mg/day calcium for 2 months reduced symptom scores vs placebo in the first and second treatment cycles.
- Effect
- Benefit
- Duration
- 2 months
- Dose
- 500 mg/day
- Population
- Women
- Participants
- 66
RCTEffects of Calcium-Vitamin D and Calcium-Alone on Pain Intensity and Menstrual Blood Loss in Women with Primary Dysmenorrhea: A Randomized Controlled Trial2017
In women with primary dysmenorrhea, 1000 mg calcium with or without vitamin D did not significantly beat placebo on pain intensity or menstrual blood loss over three cycles.
- Effect
- Benefit
- Dose
- 5000 IU/day
- Population
- Women
RCTEffect of Combined Use of Calcium and Vitamin B6 on Premenstrual Syndrome Symptoms: a Randomized Clinical Trial2016n=38
An RCT of 76 women found combined calcium 500 mg plus vitamin B6 reduced PMS symptoms more than B6 alone over 2 months.
- Effect
- Benefit
- Duration
- 2 months
- Dose
- 500 mg
- Population
- Women
- Participants
- 38
- Ages
- 20–30
RCTA pilot study to compare fluoxetine, calcium, and placebo in the treatment of premenstrual syndrome2013n=39
A 4-cycle pilot RCT in 39 women found fluoxetine improved PMS more than calcium 600 mg twice daily or placebo; calcium effect sizes were small.
- Effect
- No Benefit
- Dose
- 1200 mg/day
- Population
- Women
- Participants
- 39
RCTEffects of calcium supplement therapy in women with premenstrual syndrome2009
In young women with PMS over 3 months, 500 mg calcium twice daily improved fatigue, appetite changes, and depression vs placebo.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 500 mg 2×/day
- Population
- Women
- Avg age
- ~21
Systematic reviewHerbs, vitamins and minerals in the treatment of premenstrual syndrome: a systematic review2009
A systematic review found RCT evidence supports calcium for PMS among many claimed supplements, though products and doses varied across trials.
- Population
- Women
ObservationalCalcium and vitamin D intake and risk of incident premenstrual syndrome2005n=1,057
In NHS II (1,057 incident PMS cases), higher vitamin D and calcium intake were inversely associated with developing PMS over 10 years of follow-up.
- Effect
- Benefit
- Duration
- 10 years
- Dose
- 706 IU/day
- Population
- Women
- Participants
- 1,057
- Ages
- 27–44
RCTThe potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms2000
A review concluded calcium is the only supplement with strong double-blind evidence for PMS symptom reduction; magnesium and vitamin E evidence is limited.
- Effect
- Benefit
- Dose
- 400 mg/day
RCTCalcium carbonate and the premenstrual syndrome: effects on premenstrual and menstrual symptoms. Premenstrual Syndrome Study Group1998n=20
A multicenter RCT of 497 women found 1200 mg/day calcium carbonate over 3 cycles reduced core PMS symptom scores vs placebo.
- Effect
- Benefit
- Dose
- 1200 mg/day
- Population
- Women
- Participants
- 20
- Ages
- 18–45
Controlled trialDietary calcium and manganese effects on menstrual cycle symptoms1993n=10
In 10 women in metabolic ward diets, higher calcium reduced mood, pain, and water-retention symptoms during menstrual cycles; manganese intake modified some effects.
- Effect
- Benefit
- Dose
- 587–1336 mg/day
- Population
- Women
- Participants
- 10
RCTPremenstrual and menstrual symptom clusters and response to calcium treatment1991n=33
In 33 women in a crossover trial, calcium reduced negative affect, water retention, and pain during luteal and menstrual phases vs control periods.
- Effect
- Benefit
- Population
- Women
- Participants
- 33
RCTCalcium supplementation in premenstrual syndrome: a randomized crossover trial1989n=78
An RCT of 33 women with PMS found 1000 mg/day calcium carbonate for 3 months reduced luteal-phase symptom scores vs placebo.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 1000 mg/day
- Population
- Women
- Participants
- 78
GinkgoView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Some research shows that ginkgo extract may help with PMS.
- Women who took ginkgo daily, either 80 mg twice a day or 40 mg three times a day, starting on day 16 of their cycle and continuing until day 5 of the next cycle, reported less breast tenderness and fewer PMS symptoms, including physical and emotional discomfort, compared with those taking a placebo.
Browse 2 studies
RCTA randomized, placebo-controlled trial of Ginkgo biloba L. in treatment of premenstrual syndrome2009
In a single-blind RCT, Ginkgo biloba reduced premenstrual syndrome symptom severity versus placebo over the treatment cycles.
- Effect
- Benefit
- Dose
- 120 mg/day
- Population
- Women
RCT[Value of standardized Ginkgo biloba extract (EGb 761) in the management of congestive symptoms of premenstrual syndrome]1993n=165
In a double-blind RCT of 165 women with congestive premenstrual syndrome, EGb 761 reduced breast symptoms and neuropsychological complaints versus placebo over 2 cycles.
- Effect
- Benefit
- Duration
- 2 menstrual cycles
- Population
- Women
- Participants
- 165
- Ages
- 18–45
ValerianView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A small study suggests that taking valerian root extract twice a day during the last week of your menstrual cycle may help reduce PMS symptoms.
Browse 1 study
RCTThe effect of Valerian root extract on the severity of pre menstrual syndrome symptoms2016
A 3-month double-blind RCT of 100 female students (ages 18–35) with PMS found valerian 675 mg/day significantly reduced emotional, behavioral, and physical premenstrual symptoms versus placebo.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 675 mg/day
- Ages
- 18–35
Brewer's YeastView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A small study tested a mix of brewer's yeast with vitamins and minerals in women with premenstrual symptoms and found it helped reduce symptom scores.
- It’s not clear if brewer's yeast alone helps because other vitamins in the product might be responsible.
- More research is needed before brewer's yeast can be recommended alone for menstrual symptoms.
Browse 1 study
RCTEffects of a yeast-based dietary supplementation on premenstrual syndrome: a double-blind placebo-controlled study1997n=20
In 40 women with premenstrual syndrome over 6 months, the yeast-based Sillix Donna supplement reduced premenstrual distress questionnaire scores to 18% of baseline versus 73% on placebo (p<0.05).
- Effect
- Benefit
- Duration
- 6 months
- Population
- Women
- Participants
- 20
GarlicView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Early research shows that taking a garlic supplement (400 mg daily) for three menstrual cycles reduces PMS symptoms when compared to placebo.
- After treatment, most women’s symptoms improved to a mild level.
Browse 1 study
RCTEffect of Garlic (Allium sativum) Supplementation on Premenstrual Disorders: A Randomized, Double-Blind, Placebo-Controlled Trial2021n=65
In 65 women with premenstrual disorders, garlic supplementation for two menstrual cycles significantly reduced physical and psychological PMS symptom severity versus placebo.
- Effect
- Benefit
- Population
- Women
- Participants
- 65
- Ages
- 15–49
MelatoninView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Melatonin on its own hasn’t been studied for PMS.
- In one small study from Spain, a supplement combining melatonin with other ingredients (GABA, rhodiola, vitex, and vitamin B6) taken at night for 3 months did not improve PMS symptoms, pain, mood, quality of life, or sleep compared with placebo.
Browse 1 study
RCTEffects of the PREMEN-CALM® in the Management of the Premenstrual Syndrome: A Randomized, Double-Blind, Placebo-Controlled Pilot Study2024n=42
In women with premenstrual syndrome, a phytotherapeutic supplement including GABA and plant extracts reduced symptom scores versus placebo over 3 months.
- Effect
- Benefit
- Duration
- 3 months
- Population
- Women
- Participants
- 42
NattokinaseView supplement →
Do not purchase·★★★★★
How we scored this▸
- There is not enough evidence to determine if nattokinase has any benefit for premenstrual syndrome (PMS).
Browse 1 study
RCTEffect of consumption of soy isoflavones on behavioural, somatic and affective symptoms in women with premenstrual syndrome2005
In women with premenstrual syndrome, 68 mg/day soy isoflavones for two menstrual cycles reduced physical symptoms vs baseline, but active and placebo groups did not significantly differ.
- Effect
- No Benefit
- Dose
- 68 mg/day
- Population
- Women
- Ages
- 18–35
RhodiolaView supplement →
Do not purchase·★★★★★
How we scored this▸
- It is not known if rhodiola alone helps with premenstrual syndrome (PMS).
- One small study tested a combination supplement including rhodiola and other ingredients taken daily for 3 months and found it did not improve PMS symptoms more than a placebo.
Browse 1 study
RCTEffects of the PREMEN-CALM® in the Management of the Premenstrual Syndrome: A Randomized, Double-Blind, Placebo-Controlled Pilot Study2024n=42
In women with premenstrual syndrome, a phytotherapeutic supplement including GABA and plant extracts reduced symptom scores versus placebo over 3 months.
- Effect
- No Benefit
- Duration
- 3 months
- Population
- Women
- Participants
- 42
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Vitex agnus-castus | ★★★★★68% | 14 | 3 | 24% |
| Calcium | ★★★★★56% | 12 | 0 | 20% |
| Vitamin B6 | ★★★★★72% | 9 | 1 | 15% |
| Vitamin D | ★★★★★68% | 8 | 0 | 14% |
| Magnesium | ★★★★★68% | 5 | 0 | 8% |
| Vitamin E | ★★★★★64% | 3 | 0 | 5% |
| Ginkgo | ★★★★★56% | 2 | 0 | 3% |
| Brewer's Yeast | ★★★★★44% | 1 | 0 | 2% |
| Garlic | ★★★★★44% | 1 | 0 | 2% |
| Melatonin | ★★★★★44% | 1 | 0 | 2% |
| Nattokinase | ★★★★★32% | 1 | 0 | 2% |
| Rhodiola | ★★★★★32% | 1 | 0 | 2% |
| Valerian | ★★★★★56% | 1 | 0 | 2% |