Easy nutrition solutions for PMS

Easy nutrition solutions for PMS

  • Low mood
  • Irritability
  • Breast soreness
  • Food cravings
  • Insomnia
  • Cramps & pain

You probably recognise some of these fun symptoms of Premenstrual Syndrome, caused by cyclic changes in oestrogen and progesterone hormones.

Luckily we can intervene to manage excess oestrogen, the common cause of PMS symptoms. Here are the simplest ways to improve PMS with food and nutrition.

Supplements for PMS

Nutritional insufficiencies are common in PMS. The contraceptive pill causes nutrient depletion - especially of B Vitamins. And magnesium is almost certainly low if you suffer PMS and painful periods.

These nutrients have a well evidenced benefit for PMS:

Vitamin B6, Vitamin E and Magnesium


How City Survivor can help:


Pollution Protection Daily Multi formula provides::

  • Active B6 ( P5P) - important as some people don’t convert supplementary B6 to its active form well
  • The highest dose of natural Vitamin E compared to other multivitamins
  • Plus your other essential vitamins, minerals and lots of antioxidants.


Vital Minerals Magnesium

  • Well absorbed, no upset tummy, very effective. 
  • During menstruation, upping the dose <6 capsules spread throughout the day helps with mood and cramps.  

Omega 3 and Curcumin

These amazing anti-inflammatory supplements are a great addition to further help with pain. 


PMS remedies from food

  • Fibre is key to hormone excretion! Good elimination is key, work to resolve constipation.
  • Vegetables & fruit. Cruciferous veg daily (cabbage, broccoli, brussels, spring greens).
  • Legumes (peas, lentils, beans).
  • Nuts & seeds daily, especially flax, hemp and chia seeds.
  • Protein with each meal - legumes, organic eggs, oily fish & seafood, organic/pasture raised meat.
  • Limit refined carbohydrates and sugar.
  • Eat natural soy regularly - tofu, tempeh, miso (not isolated soy protein ‘meats’).
  • Avoid processed vegetable oil, use extra virgin olive oil.
  • Reduce caffeine, particularly if you suffer irritability and anxiety.
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