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Premenstrual syndrome (PMS) plays an important role in the lives of many women. Every month, millions of women worldwide experience the varied and distressing symptoms of PMS, ranging from physical discomfort such as cramps and headaches to emotional distress such as mood swings and anxiety. These symptoms, which occur in the second half of the menstrual cycle, can have a significant impact on daily life and are more than just a temporary discomfort - they are a serious health problem that requires more attention.
The exact causes of PMS are complex and not yet fully understood, but are linked to hormonal changes during the menstrual cycle. In addition to these hormonal fluctuations, factors such as stress, diet and lifestyle can influence the intensity of PMS symptoms. Nevertheless, there is hope and ways to overcome these monthly challenges.
➤ More than 200 symptoms of varying severity have been identified in connection with premenstrual syndrome!
The combination of a high-dose vitamin B complex with a magnesium complex offers a harmonious and effective solution for the symptoms of premenstrual syndrome (PMS). This carefully balanced combination of active ingredients offers holistic support that specifically addresses both the physical and emotional aspects of premenstrual syndrome. While the vitamin B complex acts as a dynamic energy booster and stabilizer of the nervous system, magnesium acts as a natural relaxant for muscle relaxation and stress reduction. Together they form a powerful duo that supports hormonal balance, promotes calm and balance and improves general well-being during the cycle.
Vitamin B is a true all-rounder among the vitamins. It plays a crucial role in the functioning of our body and proves particularly useful in relieving PMS symptoms. Our high-dose vitamin B complex is a powerful combination of all 8 B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin). Each of these vitamins contributes in its own way to supporting the body during periods of hormonal fluctuations, stress and fatigue, such as those associated with premenstrual syndrome.
The B vitamins are centrally involved in our body's energy metabolism. They are essential for converting food into energy - a process that is particularly important during PMS, as many women feel tired and exhausted. B vitamins act as accelerators in various metabolic processes in which carbohydrates, fats and proteins are converted into energy. This energy is particularly important to combat the feeling of listlessness and tiredness that often accompanies premenstrual syndrome and to keep the body vital and active.
B vitamins are also important for the health and function of the nervous system. They contribute to the production of neurotransmitters, which are crucial for mood regulation. Especially during premenstrual syndrome, when women suffer from mood swings and increased irritability, a supply of B vitamins can help maintain emotional balance. By supporting the nervous system, B vitamins can help to alleviate the symptoms of anxiety and depression that often accompany premenstrual syndrome.
Some B vitamins, especially vitamin B6, play an important role in hormone regulation. Hormone fluctuations are a key feature of premenstrual syndrome, and such an imbalance can lead to a variety of symptoms. Vitamin B6 is known for its ability to support hormonal balance and can therefore be particularly helpful in regulating the symptoms associated with PMS.
It contributes to the synthesis of neurotransmitters such as serotonin and dopamine, which are responsible for mood enhancement. Balanced serotonin levels, for example, can help alleviate feelings of sadness and depression, while dopamine can promote overall physical well-being and motivation. In addition, vitamin B6 is involved in controlling hormonal response, which means that it reduces the intensity of PMS symptoms such as breast tenderness, mood swings and irritability.
A study of 78 women showed that both treatment with a broad spectrum of micronutrients and with vitamin B6 alone effectively reduced PMS symptoms.
In another study involving 80 female students, the effect of vitamin B1 on the symptoms of premenstrual syndrome was investigated. The double-blind, placebo-controlled clinical study showed that vitamin B1 significantly reduced mental symptoms by 35.08% and physical symptoms by 21.2%. The results therefore show that vitamin B1 effectively alleviates the mental and physical symptoms of premenstrual syndrome and can be used to reduce the severity of symptoms without side effects.
➤ Chocolate cravings during your period can be an indication of magnesium deficiency, as chocolate is a natural source of magnesium.
Magnesium carbonate, which is often used in anti-acid medicines, is known for its ability to relieve stomach discomfort. It can help neutralize stomach acid, which is very useful for PMS-related gastrointestinal complaints. In addition to relieving stomach discomfort, magnesium carbonate contributes to overall magnesium supply, which in turn helps regulate muscle cramps and nerve function.
Magnesium citrate is characterized by its high bioavailability, which means that it is particularly easily absorbed by the body. It is therefore used to treat magnesium deficiency and as a mild laxative. This form of magnesium is particularly effective in relieving cramps and muscle tension. It also improves mood and reduces stress as it supports the functioning of the nervous system.
Magnesium oxide contains a high concentration of magnesium and is commonly used to treat magnesium deficiency and heartburn. Due to its particularly high magnesium concentration, it contributes to the general magnesium supply when taken regularly and thus alleviates PMS symptoms such as headaches and tiredness.
Magnesium glycerophosphate is a milder form of magnesium that is particularly gentle on the stomach. This form of magnesium helps to alleviate mood swings and irritability associated with premenstrual syndrome without causing stomach discomfort. It also supports muscle and nerve function, which contributes to overall relaxation.
One study investigated whether taking magnesium can help to alleviate PMS symptoms.
Women of childbearing age who suffered from PMS were given magnesium over three consecutive monthly cycles. The results were promising: PMS symptoms decreased significantly. After only 3 months, a considerable reduction of 35.1 % was observed. Magnesium supplementation was well tolerated, with only one rare case of dizziness as a side effect.
In another study, women were given either 200 mg magnesium oxide or a placebo over two monthly cycles. The results showed that the magnesium had no significant effect on symptoms in the first month. However, in the second month, magnesium supplementation led to a significant reduction in symptoms of water retention, weight gain and swelling.
Although vitamin B complexes and magnesium complexes are generally considered safe, they can cause side effects in some people. Possible side effects include
Recommended intake Magnesium complex:
According to the WHO, a daily dose of around 300 mg is necessary for a magnesium deficiency. A dosage of 2 to 3 doses per day is ideal , as the body can absorb smaller amounts of magnesium better than one-off high doses .
Important: In order to achieve maximum absorption, magnesium supplementation should take place throughout the day (no large single dose)!
Recommended intake Vitamin B complex:
Do not exceed the recommended daily intake.Not a substitute for a balanced and varied diet.Store in a cool, dry and dark place. Keep out of the reach of small children.
Composition Magnesium complex:
Magnesium carbonate, magnesium citrate, magnesium oxide, magnesium glycerophosphate, hydroxypropyl methylcellulose (capsule shell)
Quantities per capsule:
Magnesium
Vitamin B complex composition:Nicotinamide, calcium D-pantothenate, pyridoxine hydrochloride, riboflavin, thiamine hydrochloride, folic acid, biotin, mehtylcobalamin, hydroxypropylmethylcellulose (capsule shell)
glutenfrei
laktosefrei
ohnegelatin
vegan
Sources (in English):
Retallick-Brown, H., Blampied, N., & Rucklidge, J. J. (2020). A Pilot Randomized Treatment-Controlled Trial Comparing Vitamin B6 with Broad-Spectrum Micronutrients for Premenstrual Syndrome. Journal of alternative and complementary medicine (New York, N.Y.), 26(2), 88–97. doi: 10.1089/acm.2019.0305
Abdollahifard, S., Rahmanian Koshkaki, A., & Moazamiyanfar, R. (2014). The effects of vitamin B1 on ameliorating the premenstrual syndrome symptoms. Global journal of health science, 6(6), 144–153. doi: 10.5539/gjhs.v6n6p144
Siminiuc, R., & Ţurcanu, D. (2023). Impact of nutritional diet therapy on premenstrual syndrome. Frontiers in nutrition, 10, 1079417. doi: 10.3389/fnut.2023.1079417
Quaranta, S., Buscaglia, M. A., Meroni, M. G., Colombo, E., & Cella, S. (2007). Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome. Clinical drug investigation, 27(1), 51–58. doi: 10.2165/00044011-200727010-00004
Walker, A. F., De Souza, M. C., Vickers, M. F., Abeyasekera, S., Collins, M. L., & Trinca, L. A. (1998). Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Journal of women's health, 7(9), 1157–1165. doi: 10.1089/jwh.1998.7.1157
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PMS package - with vitamin B complex and magnesium complex for effective relief of PMS symptoms