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Considering how PMS symptoms can vary from person to person, period to period, it can be a bit of a nightmare trying to find something that can help. On top of that, the supplements market itself is a large, saturated, and scary world of complicated science. It doesn't have to be so tricky, so we've put today's list together to help you sift through it all and find that needle in a haystack, a catch-all supplement that was otherwise buried.
We've tried to incorporate something for everyone; whether you're after the absolute best option, looking for something a little cheaper, or even if you hate capsules and pills and need an easier option, you're sure to find something here. Let's jump straight in.
Our Picks for the Best Supplements for Period Cramps
Our picks for the best supplements for period cramps:
- Kittie – The Best Overall Supplements For Period Cramps
- Inno Supps PMS – The Best Budget Supplement For Period Cramps
- SuppleBears PMS Gummies – The Best Gummy Supplement For Period Cramps
Kittie – The Best Overall Supplement For Period Cramps
Kittie is at the top of our list thanks to a clever collection of 100% natural ingredients. For some added benefits, it's also completely free of any allergens or artificial additives, provides a lot of value at a reasonable cost, and comes in the form of chocolate. Yeah, you read that right; you can satisfy your cravings while treating your symptoms… dreams really can come true!
We love this product; it's a refresher for any woman. Whether you suffer a lot of period pain and menstrual cramps regularly, suffer more from cerebral premenstrual symptoms such as mood changes and food cravings, or don't know what to expect – Kittie's fantastic formula has an answer for everything.
Ingredients breakdown
Lactobacillus Paragasseri – 20 Million CFU
Lactobacillus paragasseri is a highly effective probiotic, which is a type of healthy bacteria that lives inside the gut and is essential for the digestive system to be able to stay healthy and work as it should, while 20 million CFU is a more than ample dosage to ensure that it works.
Taking it in a supplement will boost your internal gut microbiota balance. This will improve your digestion and help to combat the digestive issues you can face while on your period while also combatting other PMS symptoms, like cramps, poor gut health, bloating, and vaginal dryness.
Evening Primrose Powder – 500 MG
Evening primrose powder is a well-known herbal extract containing a high concentration of omega-6 and omega-3 fatty acids, phenolic acids, triterpenes, and vitamin E. It is commonly found in various PMS supplements due to its ability to regulate prolactin levels, which tend to become imbalanced during a woman's menstrual cycle.
Studies indicate that evening primrose powder may have the potential to alleviate or even prevent symptoms associated with PMS, such as breast pain, hot flashes, oily or dry skin, joint pain, and high cholesterol, among other women's health concerns.
Vitamin E – 15 MCG
Vitamin E is a naturally occurring micronutrient composed of eight fat-soluble compounds that combine to create a powerful antioxidant. Women often experience a deficiency in this vitamin during their period, so maintaining adequate levels can help prevent hormonal imbalances and related issues.
These issues can include inflammation, weakened bones, compromised heart health, a weakened immune system, liver problems, skin issues, and overall health concerns. Additionally, a deficiency in vitamin E can lead to a slower metabolism, cognitive decline, menstrual cramps, various diseases, inadequate production of nitric oxide, and low energy levels and strength.
Vitamin B6 – 1.7 MG
Vitamin B6 consists of six distinct compounds that collectively contribute to more than 140 coenzyme reactions within the human body. This nutrient is valuable for maintaining a healthy hormonal balance, making it particularly essential for women experiencing PMS or going through menopause.
Furthermore, vitamin B6 is crucial in synthesizing neurotransmitters, which are vital for brain cells' overall health and functioning. By doing so, it helps combat various symptoms associated with PMS, such as depression, mood swings, insomnia, low energy levels, sluggish metabolism, weight gain, cramps, and cognitive decline.
Ginkgo Biloba – 40 MG
The ginkgo biloba plant is famous for its potent antioxidant and anti-inflammatory properties, mainly in leaf extracts. These extracts are commonly used in nootropic supplements and have the potential to enhance hormonal balance, which can be especially beneficial for women during menstruation.
Ginkgo biloba extract offers many health benefits, including improving brain function, heart health, and vision. It promotes better blood flow to the brain, enhancing mental clarity, memory, and increased energy levels. Additionally, it supports the production of nitric oxide and aids in relaxation. Furthermore, ginkgo biloba extract helps prevent oxidative stress, protects against neurotoxic effects, and can even positively affect mood.
Chasteberry Extract – 20 MG
Chasteberry extract is derived from the fruit of the chaste tree and is a popular ingredient in PMS supplements. It is widely used because it can regulate hormone levels in women, effectively addressing and alleviating various symptoms that may occur during their menstrual cycle.
These symptoms include hot flashes, breast tenderness, changes in mood, excessive sweating during the night, food cravings, feelings of fatigue, difficulties with sleep, bloating, feelings of depression, irritability, menstrual cramps, weakened immune system, high blood pressure and cholesterol levels, inflammation, diabetes, and heart health issues. Chasteberry extract is effective in managing these symptoms and promoting overall well-being.
10:1 Ginger Extract – 150 MG
Ginger extract possesses potent antioxidant and anti-inflammatory properties, making it a valuable remedy for managing PMS symptoms. It can address digestive problems, mood swings, and joint pain that women may encounter during their monthly period. Additionally, ginger extract can aid in the prevention of cramps and oxidative damage to the joints while lowering cholesterol levels and boosting the immune system. Furthermore, it enhances the bioavailability of other herbal supplement ingredients, ensuring better absorption and increased efficacy.
Iron – 8 MG
Women face a higher likelihood of developing an iron deficiency during heavy periods, causing various health issues and may even lead to symptoms commonly associated with menopause.
To combat this, consuming iron through dietary supplements can help prevent anemia, fatigue, low energy levels, weakness, skin problems, chest discomfort, difficulty breathing, heart palpitations, inflammation, dizziness, brittle bones and nails, headaches, and cold sensations in the extremities.
Vitamin D – 15 MCG
Vitamin D, also known as the vitamin of the sun, is a crucial nutrient that plays a role in regulating hormones. Just like iron, women often experience a deficiency in this vitamin during menstrual bleeding. A supplement to avoid vitamin D deficiency can prevent hormone imbalances and other problems commonly experienced during PMS.
These problems include weight gain, mood swings, weakened bones, cramps, difficulties with protein synthesis, low energy levels, issues with nutrient breakdown and absorption, longer recovery time, poor sleep quality, and an inability to relax or fall asleep.
5-HTP – 200 MG
5-HTP, also known as 5-hydroxytryptophan, is an amino acid with a unique capability to cross the blood-brain barrier effortlessly, unlike many other compounds. This extraordinary characteristic allows it to effectively enhance the brain's production of serotonin, a potent neurotransmitter responsible for regulating our mood.
You can effectively combat or manage many symptoms experienced during your menstrual cycles by elevating your serotonin levels. These symptoms include difficulties with sleep, impaired fat metabolism, mood swings, anxiety, stress, depression, weight gain, food cravings, and an overall inability to relax.
Ginseng Extract – 1500 MG
Ginseng extract is a natural remedy derived from the roots of plants in the panax family. It has proven highly effective in enhancing mental well-being and addressing hormonal imbalances. This makes it particularly valuable for women who want to prevent or manage symptoms associated with PMS.
Restoring your hormonal equilibrium can positively impact your brain health and its functioning. Additionally, it can increase your energy levels, boost your sex drive, and help prevent common issues experienced during menstruation, such as fatigue, hot flashes, mood swings, sleep disturbances, and vaginal dryness.
Magnesium Glycinate – 100 MG
Magnesium, an essential mineral, facilitates over 600 cellular reactions in the human body. Just like specific vitamins and minerals, women may experience a deficiency of magnesium during their period, resulting in common PMS symptoms.
You can enhance your well-being by incorporating magnesium supplements into your routine during your period. These include improving sleep quality, increasing bone density, enhancing mood, promoting relaxation and calmness, soothing muscles, and preventing mood swings, dehydration, hot flashes, night sweats, cramps, anxiety, fatigue, and sleep issues.
Pros
- 100% natural, clinically proven ingredients
- High doses for fast-acting, potent treatment
- No known side effects
- Health benefits beyond helping with PMS symptoms
- Great value for money
- Honest, transparent labeling
Cons
- Not available on Amazon or other online vendors
- New product so limited consumer feedback
Verdict
PMS symptoms are vast and varied, affecting different women in very different ways. This can make it very difficult to treat the symptoms, leaving many women suffering terrible menstrual pain that typical nonsteroidal anti-inflammatory drugs like ibuprofen don't even scratch. With its clever collection of ingredients, however, Kittie may solve any issue, whether you need to relieve pain and reduce the severity of menstrual cramps or have fewer physical symptoms, such as difficulties with hormone balance and mood regulation.
You may even find yourself throwing out the heating pad, hot water bottle, and herbal remedies you've relied on previously because Kittie is just that good. That's not even to mention that you can get Kitties' goodness in a lovely chocolate bar form, allowing you to satisfy your cravings while treating the symptoms of premenstrual syndrome. We can't recommend Kittie highly enough.
Inno Supps PMS – The Best Budget Supplement For Period Cramps
Though notably less effective than Kittie, Inno Supps PMS offers the best budget option. Though its short ingredients list may fool you into thinking it's ineffective, they've cleverly chosen ingredients that keep the cost down and have a wide array of supporting clinical trials. Compared to its competition in this pay bracket, this is a marked improvement, as many instead opt to include many ingredients but are completely underdosed, rendering the entire thing reasonably pointless.
This does, of course, mean it's less potent and versatile than offerings such as Kittie, but it's still the best in its price range, and for that and its honest business practices, it's highly commendable.
Ingredients Breakdown
Vitamin B6 – 10mg
The critical role vitamin B6 plays in regulating hormone balance throughout the body makes it an invaluable resource for dealing with mood changes caused by PMS or menopause. It can also combat symptoms such as depression, insomnia, low energy levels, weight gain, cramps, and cognitive decline.
Calcium – 470mg
Though it's mostly known as extraordinary for keeping healthy bones and teeth, calcium is far more versatile. Doctors often recommend calcium supplements for women suffering extreme mood changes during PMS.
Looking at the clinical literature, it's clear why, as it's been found effective at reducing symptoms such as anxiety, depression, emotional changes, water retention, and even some physical symptoms such as nausea, frequent urination, back pain, joint pain, muscle cramps, and acne/ oily skin.
Chasteberry – 20mg
This ingredient is commonly found in PMS supplements thanks to its ability to regulate hormones, helping to alleviate common symptoms of premenstrual syndrome such as hot flashes, breast discomfort, changes in mood, night sweats, food cravings, feelings of fatigue, difficulty sleeping, bloating, and many more.
Pros
- Good choice of natural ingredients
- Honest, transparent labeling
- Great cheap option
Cons
- Only three ingredients
- Almost entirely focused on mood regulation
Verdict
So there's Inno Supps PMS, which is a great budget option. It's not going to change the world, but it can help with PMS symptoms such as mood swings, food cravings, etc. It should still help with cramps, but it's not going to have the same kind of reduction as Kittie, so it might be worth spending more money on something that's going to be more effective if you're suffering from excruciating periods. You can't find anything better for this price, so we recommend it if you want something that won't break the bank.
SuppleBears PMS Gummies – The Best Gummy Supplement For Period Cramps
Though it may initially come across as a gimmick, you'd be a fool to underestimate this supplement. Many people don't like or can't handle swallowing pills or capsules, so having SuppleBears PMS Gummies as an alternative is excellent for providing consumer options. Again, it's not as potent as Kittie, but at this point, you're probably starting to realize there's nothing that is, at least at the moment. You get a decent selection of natural ingredients that will provide a decent amount of relief from PMS symptoms.
Ingredients Breakdown
Vitamin B6 – 20mg
The critical role vitamin B6 plays in regulating hormone balance throughout the body makes it an invaluable resource for dealing with mood changes caused by PMS or menopause. It can also combat symptoms such as depression, insomnia, low energy levels, weight gain, cramps, and cognitive decline.
Chasteberry Extract – 50mg
This ingredient is commonly found in PMS supplements thanks to its ability to regulate hormones, helping to alleviate common symptoms of premenstrual syndrome such as hot flashes, breast discomfort, changes in mood, night sweats, food cravings, feelings of fatigue, difficulty sleeping, bloating, and many more.
Lemon Balm – 50mg
Lemon balm can be found in many PMS supplements, and although it's not the most potent, its effects are still significant. On top of that, it's completely natural and safe for human consumption, with no known adverse effects.
It's been found to be effective at reducing pelvic pain, such as what is associated with both primary dysmenorrhea and pelvic inflammatory disease. It is often recommended to be taken alongside typical painkillers such as ibuprofen.
The only downside is that the dosage is a little low, with the clinical trials testing it at 330mg. However, we recommend against eating more gummies as they contain maltodextrin, which can cause gastrointestinal issues when consumed in high doses. Please stick to the recommended dose with this one; you'll be better off for it.
Dong Quai – 20mg
Found mainly in Asia, Dong Quai is often referred to as "Female Ginseng" owing to its effects on female reproductive health that mirror red ginseng's effects on male reproductive health. It's most often used to treat issues such as dysmenorrhea or menstrual pain and is also thought to improve blood flow. Despite only showing up here in our list, it's a common ingredient in many PMS supplements.
Though it may be a popular choice, there are some conflicting clinical data for its use in treating PMS symptoms. It's mainly thought to be helpful as it demonstrates estrogenic effects. Although this has been observed clinically, many studies contradict this and instead observe no potential for treatment in post-menopausal women, never mind for period pain.
That being said, there's not much data at all, and with so much anecdotal evidence, there's likely some positive effect going on here, and perhaps the mechanisms by which it works need more direct studies to determine its functionality as an herbal supplement.
Pros
- Friendly to people who struggle with swallowing pills/ capsules
- Completely natural ingredients
- Honest, transparent labeling
Cons
- Some ingredients lack compelling clinical data
- Some ingredients have low doses
Verdict
So that's SuppleBears PMS Gummies. You may be better off with the other choices on this list, but if you struggle with swallowing pills or capsules, SuppleBears PMS Gummies offers a great solution without costing an arm and a leg. On top of that, they're pretty tasty, but as we warned already, stick to the recommended dose.
Our Picks for the Best Supplements for Period Cramps Conclusion
So there we have it. An excellent broad range of products should mean you've found what you were looking for, whether you're simply looking for the ultimate best value in Kittie, looking for something cheaper such as Inno Supps PMS, or need an alternative to capsules and pills such as Supplebears PMS Gummies.
Kittie stands above the rest. With ingredients such as lactobacillus Gasseri helping to restore microbial balance in the gut, reducing cramps and bloating, as well as evening primrose powder, Gingko Biloba, and 5HTP, helping to maintain mood regulation, offsetting the effects of hormonal imbalances, Kittie has an answer for everything. This even includes food cravings by being available as chocolate. Unsurprisingly, the chocolate is sold out at the time of writing, but if that's something you're interested in, we highly recommend you check it out – You never know when it'll be back in stock, and you don't want to miss your chance!
The news and editorial staff of the Ukiah Daily Journal had no role in this post's preparation. This is a paid advertisement and does not necessarily reflect the official policy or position of the Ukiah Daily Journal, its employees, or subsidiaries.
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