Premenstrual syndrome - PMS -- is defined as a recurrent, cyclical set of physical and behavioral symptoms that occur 7 to 14 days before the menstrual cycle and are troublesome enough to interfere with some aspect of a woman's life. A severe form of PMS is called PMDD, premenstrual dysphoric disorder.

Symptoms of PMS
Headache, mood changes, anxiety, irritability, overeating and food cravings, insomnia or hypersomnia (oversleeping), breast tenderness, and bloating.

Natural PMS Remedy
PMS treatment varies between each woman. Each person with PMS is unique, and sometimes it is nearly impossible to predict who will respond to which nutrient, and in what dosage and timing. But, these natural herbs and supplements are worth a try as you discuss these options with your physician. I will update this page as more information becomes available.

Reduce simple carbohydrates such as sugar, fructose, donuts, cakes, pies, cookies, etc. These simple steps are part of a natural PMS remedy.
Reduce caffeine intake, switch to non-caffeinated herbal teas
Exercise frequently, or at least a half hour walk a day.
Vitamin D and Calcium -- Among thousands of 27- to 44-year-old women involved in the ongoing Nurses' Health Study II, those who consumed the most vitamin D and calcium -rich foods had the lowest risk of PMS. Calcium reduces cramping and moodiness -- some patients with PMS have difficulty balancing calcium levels.
Chaste Berry has been shown to improve mood while reducing anger, headache, and breast fullness. Chasteberry is thought to work through balancing prolactin levels. See vitex for more information regarding the role of vitex agnus and natural PMS treatment.
Consider eating more cold water fish or take fish oil capsules, 3 to 5 in the morning before breakfast, or krill oil.
Take some B vitamins such as B12, B6 or pyridoxal-5-phosphate, once daily in the morning
SAM-e may help some women with PMS. SAM-e is a powerful mood lifter.
Kava could be used occasionally to reduce the feeling of stress and anxiety. Kava is the root of a tree from the South Pacific used to induce calmness.
5-HTP stabilizes serotonin levels and can be used for PMS as needed. Sometimes it works very quickly, within hours. Since 5-HTP is quick acting, it is worth a try to see whether it reduces PMS symptoms.
St. john’s wort may improve mood, usually one capsule daily, in the morning, a week or two before periods
Magnesium (may help with headache, fluid retention and mood).
Vitamin E may be helpful
Saffron spice may influence serotonin levels and could be beneficial to women with PMS symptoms.
Try yoga, it helps with PMS symptoms, particularly with anxiety and mood reduction.

Subscribe to a FREE Supplement Research Update newsletter at Physician Formulas. Twice a month you will receive an email with a review of several studies on various supplements and natural medicine topics, including natural treatment of PMS, and their practical interpretation by Ray Sahelian, M.D.

Not recommended for PMS
Evening primrose oil has not been shown to be an effective PMS treatment.

PMS Symptoms
Over 100 PMS symptoms have been reported. Some of these PMS symptoms include anxiety, headache, fatigue, a feeling of being out of control, depression, and uncontrollable crying spells. PMS symptoms may vary from month to month and there may even be symptom-free months. No women present with all the PMS symptoms at all times. PMS symptoms may be both physical and emotional. Additional PMS symptoms include fluid retention, constipation, painful joints, backache, abdominal cramping, heart palpitations and weight gain. Often there is decreased work or social performance and altered libido.
       
Standard Medical PMS Treatment
Pharmaceutical drugs that may help PMS include: naproxen for cramps, and spironolactone, perhaps SSRIs.
Progesterone has not been found to be effective in PMS.

PMS emails
Turns out SAM-e works well for me to reduce my PMS symptoms.