---
title: How do food choices and supplements affect PMS symptoms? | Niyora
description: Certain vitamins and minerals appear to reduce PMS symptoms based on reviewed research. Vitamin B6, calcium, magnesium, and omega-3 were identified as potenti
url: https://niyora.com/research/papers/a-influencia-do-comportamento-alimentar-e-a-utilizacao-dos-compostos-bioativos-2021/
---

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- How do food choices and supplements affect PMS symptoms?

Study, 2021

# How do food choices and supplements affect PMS symptoms?

Certain vitamins and minerals appear to reduce PMS symptoms based on reviewed research. Vitamin B6, calcium, magnesium, and omega-3 were identified as potentially helpful.

 Moderate study design

Literature review (not a study of specific people)

## What they did

Researchers reviewed existing studies and information about how eating behavior and supplements affect PMS. They searched online databases and published literature.

## What they found

Hormone changes during the menstrual cycle influence cravings for sweets and carbohydrates. Vitamin B6 may reduce swelling, irritability, depression, headache, breast swelling, constipation, and gas. Calcium may reduce mood changes, headaches, body pain, and swelling. Magnesium supports brain neurotransmitter production, with 200 mg per day mentioned as potentially helpful. Omega-3 may help with period pain.

## What it means for you

Vitamins and minerals might be worth trying for PMS, though more direct testing is needed. This is a review of existing research, not a new study of specific people.

200

mg magnesium per day mentioned

## About the study

Original title A influência do comportamento alimentar e a utilização dos compostos bioativos na síndrome pré-menstrual / The influence of eating behavior and the use of bioactive compounds in premenstrual syndrome Authors Thainá da Silva Guedes, Valéria Lopes de Alcântara Silva, José Carlos de Sales Ferreira Journal Brazilian Journal of Development Year 2021 Study design Study Open access Yes Read the paper [doi.org/10.34117/bjdv7n11-093](https://doi.org/10.34117/bjdv7n11-093)

## Topics

[Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Appetite and food cravings](https://niyora.com/research/topics/symptom-food-cravings/)[Vitamin B6](https://niyora.com/research/topics/treatment-vitamin-b6/)

Research tells you what helps on average. Niyora helps on the day it hits.

Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor.

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