PMS

Why it works: Traditional indications + likely mechanisms: European regulators (EMA/HMPC) recognise motherwort as a traditional herbal medicine for nervous tension and related complaints; it’s c...

Instructions: Tea (infusion):. • Prepare 2–4 g dried aerial parts in ~150 mL boiling water; steep ~10 minutes; strain.. • Typical intake: 1 cup up to 3×/day (approx. 3–10 g/day total dried herb)...

Warnings: Pregnancy: Avoid—motherwort has uterotonic activity and is considered unsafe in pregnancy due to mis...

Studies: Direct PMS trials with motherwort: I could not find high-qua...

Why it works: Proposed mechanism: EPO is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that can be converted to prostaglandin E1 (PGE1). PGE1 is thought to have anti-inflammatory and...

Instructions: Typical supplement range used in adults (for various conditions): total 2–6 g/day of EPO (capsules), usually split doses, for 3–12 months. Note: this is not PMS-specific, and produ...

Warnings: Common side effects: GI upset (abdominal pain, nausea/diarrhea), headache. Mayo Clinic. Bleeding ris...

Studies: Systematic/authoritative reviews:NCCIH (NIH): “There’s insuf...

Why it works: Neurotransmitters: The active form of B6 (PLP) is a co-factor for enzymes that make serotonin, dopamine and GABA. Because PMS symptoms include mood and irritability changes, suppor...

Instructions: Systematic review of RCTs (BMJ): A meta-analysis of randomized, placebo-controlled trials (9 trials; n≈940) concluded B6 was better than placebo for overall PMS symptoms and for pr...

Warnings: Systematic review (BMJ, 1999): “Efficacy of vitamin B-6 in the treatment of PMS” – B6 superior to pl...

Studies: Forms: Most studies used pyridoxine HCl tablets. (Some suppl...

Why it works: Anti-inflammatory / prostaglandin modulation. Ginger’s main actives (gingerols, shogaols) inhibit COX and LOX enzymes and dampen inflammatory mediators (e.g., PGE2, NF-κB), a pathw...

Instructions: PMS symptom clusters (mood + physical + behavioral):. • Regimen used in an RCT: Two ginger capsules daily starting 7 days before menstruation and continuing through day 3 of bleedi...

Warnings: Ginger is generally well-tolerated but has important cautions:. • Drugs that affect bleeding: Ginger...

Studies: Double-blind, placebo-controlled RCT in PMS (n=70): Two caps...

Why it works: Targets a classic PMS pattern in TCM: FEWP is an “augmented” version of Xiao Yao San that adds heat-clearing herbs (Zhi Zi/Gardenia and Mu Dan Pi/Moutan) to address irritability, h...

Instructions: Common, label-level instructions you’ll see across reputable suppliers (examples linked):. • Granules (5:1 concentrates): 4.5 g in hot water, 2–3×/day (typical adult range). Treasu...

Warnings: Because FEWP/FEW “Plus” includes licorice (Glycyrrhiza / Gan Cao) and Dang Gui (Angelica sinensis) (...

Studies: Multicenter, randomized, double-blind, placebo-controlled RC...

Why it works: Targets core PMS mood symptoms. PMS and PMDD involve dysregulation of serotonergic and GABAergic signalling and stress-axis reactivity. Animal and translational studies with Kamish...

Instructions: Form & dose (granules; Japanese TJ-24 package insert):. • Adult dose: 7.5 g/day of extract granules, divided 2–3 times daily, before or between meals. Dose may be adjusted by age,...

Warnings: From the official TJ-24 (Kamishoyosan) package insert—please read carefully:. Licorice-related risks...

Studies: Multicentre randomized, placebo-controlled PMS trial (China)...

Why it works: Targets serotonin + other monoamines. Preclinical and review data indicate crocin/crocetin and safranal inhibit reuptake of serotonin, dopamine, and norepinephrine, mechanisms also...

Instructions: PMS—continuous daily dosing (BJOG 2008):. • Dose: 30 mg/day standardized saffron stigma extract, 15 mg twice daily, morning & evening.. • Schedule/Duration: Taken every day for two...

Warnings: Saffron has been well-tolerated in the trials above (headache, dizziness, GI upset reported occasion...

Studies: PMS (primary RCT): Agha-Hosseini et al., double-blind, rando...

Why it works: Neurotransmitters & neuromodulation. Magnesium is a cofactor in >300 enzyme systems and is important for nerve transmission and muscle function; low intracellular magnesium has bee...

Instructions: If you’d like to trial magnesium safely:. Start with diet (foundation, ongoing). Emphasize magnesium-rich foods (nuts, seeds, legumes, whole grains, leafy greens). This supports ov...

Warnings: GI effects are common at higher supplemental doses: diarrhea, cramps, nausea—especially with oxide,...

Studies: Walker et al., 1998 (J Women’s Health) – RCT, double-blind,...

Why it works: Neurotransmitter support. B6 (as PLP) is a cofactor for enzymes that synthesize serotonin, dopamine, and GABA, all implicated in PMS mood symptoms. Authoritative reviews note B6’s...

Instructions: Form & dose (based on trials and safety guidance):. • Start low and reassess after 2–3 cycles. RCTs and meta-analyses typically used 50–100 mg B6 per day (continuous daily dosing a...

Warnings: Nerve toxicity (peripheral neuropathy). High or prolonged B6 can cause neuropathy (numbness, burning...

Studies: Systematic review (BMJ, 1999) of 9 RCTs (~940 participants):...

Why it works: Physiologic rationale. Calcium is essential for neuromuscular function and neurotransmission. Fluctuations or insufficiency may worsen PMS-related mood, pain, and bloating; restori...

Instructions: Dose (elemental calcium): Common regimen is 1,000–1,200 mg/day, which matches both RCT dosing (1,200 mg/day as calcium carbonate) and ACOG’s recommendation (1,200 mg/day). Split in...

Warnings: Do not exceed the UL: For adults 19–50 years: 2,500 mg/day; ≥51 years: 2,000 mg/day (from all source...

Studies: Multicenter RCT (gold-standard): Calcium carbonate and the p...

Why it works: Phytoestrogenic activity (hormone modulation). Shatavari’s steroidal saponins—especially shatavarin IV—show estrogen-like/estrogen-modulating effects in lab models, which is releva...

Instructions: Forms & typical doses seen in practice/texts:. • Root powder (churna): 1–3 g once or twice daily mixed in warm water or milk; many Ayurvedic sources suggest taking it with milk/ghe...

Warnings: Pregnancy & breastfeeding: Evidence is insufficient for safety; some traditions use Shatavari for la...

Studies: Small Ayurveda study in PMS (Shatavari guda): an uncontrolle...

Why it works: Dopamine-like action → lowers prolactin: Extracts of Vitex contain diterpenes (e.g., clerodadienols) that bind to dopamine D2 receptors and suppress prolactin release from the pitu...

Instructions: Dose (standardized dry extract): The European Medicines Agency (EMA) monograph lists 20 mg once daily of a dry ethanol extract (DER 6–12:1; ~60% ethanol) for adult females for the...

Warnings: Pregnancy & breastfeeding: Not recommended—insufficient safety data; may affect lactation (can suppr...

Studies: Randomized, placebo-controlled trialsBMJ 2001 (Ze 440; n=170...

Why it works: Uterine/antispasmodic “toning.” Europe’s medicines regulator (EMA/HMPC) recognizes raspberry leaf as a traditional herbal medicine for “minor spasm associated with menstrual period...

Instructions: If you choose to try it for cramp-dominant PMS, follow established monograph dosing and stop if it doesn’t help within a week:. • Dry extract (tablets/capsules): 113–226 mg, up to...

Warnings: Pregnancy & lactation: EMA/HMPC and the UK Committee on Toxicity say data are insufficient for safet...

Studies: For PMS specifically: I could not find randomized clinical t...

Why it works: Traditional/TBM rationale (not proof): In Traditional Chinese Medicine (TCM), dong quai is used to “invigorate and tonify the blood” and is commonly included in multi-herb formulas...

Instructions: There is no standardized, evidence-based PMS dosing regimen for dong quai. If someone chooses to use it (ideally under clinician or licensed TCM practitioner guidance), authoritati...

Warnings: If you still plan to try dong quai, review these evidence-based cautions:. • Pregnancy: Do not use....

Studies: PMS-specific evidence: No robust randomized, placebo-control...

Why it works: Autonomic nervous system effects (stress/relaxation): A randomized controlled trial (RCT) in women with PMS found that inhaling clary sage oil produced short-term shifts in heart-r...

Instructions: 1) Inhalation (simple, aligns with PMS RCTs). • Add 3–6 drops of clary sage essential oil to a diffuser and inhale for 10–20 minutes when PMS symptoms (stress/low mood/irritability...

Warnings: Pregnancy: Avoid clary-sage essential oil during pregnancy unless a qualified clinician explicitly r...

Studies: Directly on PMSRCT (n=60): Clary sage inhalation vs water co...