Not medical advice. Always check interactions with your clinician/pharmacist.
So you're looking for PMDD relief.
Maybe you've exhausted the medication route or perhaps it's just not cutting it or maybe you're just apprehensive about taking certain medications.
Regardless of how you ended up here, welcome. First, no matter which category you fit into, there is hope.
here's some common supplements that others have tried for pmdd
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Calcium: there's evidence for PMS; some find PMDD benefit
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Vitamin B6: mixed evidence for this one
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Magnesium: calming for many; glycinate is gentler on stomach
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Omega-3s: general mood support - ⚠️ some are high histamine
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Chasteberry (Vitex): mixed research; talk to clinician
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L-theanine: calming (bonus: mast cell stabilizing- one of my favorites)
what has helped me
Keep in mind, I'm not a doctor, just some mentally ill woman on the internet, but I found some relief for myself with the following:
Black Seed Oil (overall improvement)
Dao Enzymes (overall improvement)
Ginger (inflammation)
Camu Camu (irritability and anxiety)
Sour Sop Leaves (irritability and anxiety)
B12 (energy & mood)
Folate (brain fog & mood)
In addition to these, I noticed a low histamine diet also helped many of my symptoms, especially the severity of them.
If you're interested in reducing your histamine intake, feel free to take a look at the two lists below.
low histamine foods to choose from
If you're looking for meal ideas, I've been thinking of adding some of my low histamine recipes to the site, but just haven't gotten around to that part just yet. Feel free to let me know if that's something you'd like to see by commenting below or using the green chat button on the bottom right hand side of the screen.
And remember, I'm just a random lady on the internet that has shared some of your suffering, make sure to ask your doctor before trying anything new.
supplement safety basics
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Start one at a time, low dose; track changes or side effects
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Research drug interactions (SSRIs, birth control, ADHD meds).
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Stop if you notice side effects; consult with your doctor.
FAQs
How long to trial each one?
~6–8 weeks unless side effects happen.
Can I take more than one?
That is up to you and your doctor. I personally did have a routine of multiple supplements, but everyone is different and you should always ask your doctor what's right for you.
Tip: Introduce supplements separately so you can tell what actually helps.
