Say Goodbye to PMS: Natural Relief Recommendations From Dr. Ivy Branin
Medically Reviewed by Dr. Ivy Branin Naturopathic Doctor at Simplicity Health Associates.
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As a naturopathic doctor and expert in women's health and hormones, a topic that a lot of my patients are affected by is Premenstrual Syndrome, or PMS. Instead of just enduring the monthly discomfort, I want to share my top supplement recommendations for natural PMS relief, helping you feel your best throughout your cycle.
All the professional-grade supplements I'll be discussing are easily accessible through Fullscript. You'll find a direct link to my specific protocols and, if it's your first order with us, you'll save 10% off!
It's important to remember that PMS is complex, and while these supplements are powerful tools, they work best as part of a comprehensive approach that may also include dietary and lifestyle adjustments. You might identify with one type of PMS more strongly, but often, there's a mix-and-match approach to finding what works best for you. Typically, it can take 2 to 3 months to notice a significant change with these supplements.
Understanding PMS
PMS isn't a one-size-fits-all experience. Based on common symptom patterns, we often categorize PMS into different types, each with unique underlying hormonal or neurochemical imbalances. Understanding your specific PMS "type" can help target your relief strategy more effectively.
Type 1: PMS-A (Anxious & Irritable PMS)
This type of PMS is characterized by heightened anxiety, irritability, and a feeling of being easily set off. You might feel restless and struggle with sleep due to an overactive nervous system. This pattern is often strongly linked to estrogen dominance.
Type 2: PMS-D (Depressed & Low Mood PMS)
This type of PMS manifests as low mood, unexplained tearfulness, fatigue, and a general lack of energy or motivation. This pattern is often more deeply connected to progesterone fluctuations and their influence on neurotransmitters like serotonin, dopamine, norepinephrine, and epinephrine.
Type 3: PMS-H (Bloating, Breast Tenderness & Water Retention PMS)
This type of PMS is characterized by significant bloating, abdominal discomfort, painful and tender breasts, and noticeable water retention. We often call this PMS-H due to the "H2O" retention. This pattern is frequently linked to prolactin imbalances.
Type 4: PMS-C (Craving & Blood Sugar Dysregulation PMS)
This PMS type is dominated by intense cravings, particularly for refined carbohydrates like chocolate, sugar, bagels, and pizza. You might experience a loss of self-control around food, even if you typically have good discipline the rest of the month. This is very much related to blood sugar balance.
Recommended Supplements for PMS Relief
These are the essential supplements I recommend, categorized by the specific PMS symptoms they are best suited to address.
For PMS-A (Anxious & Irritable PMS)
DIM Detox by Pure Encapsulations
The DIM Detox supplement combines DIM (Diindolylmethane) and Calcium D-Glucarate. Both ingredients are crucial for supporting healthy estrogen metabolism and detoxification. They help the body efficiently process and eliminate excess estrogen, thereby working to rebalance estrogen dominance. This can lead to a significant reduction in the anxiety and irritability associated with PMS-A.
Triple Magnesium Complex by Vital Nutrients
The Triple Magnesium Complex is a superior blend featuring three different forms of magnesium (malate, glycinate, and oxide).
Magnesium is a powerhouse mineral for the nervous system. This complex specifically helps to calm an overactive nervous system, reduce restlessness, improve sleep quality, and can also help ease menstrual cramps. It's truly fantastic for unwinding the tension characteristic of PMS-A.
Interested in purchasing Dr. Ivy Branin's Recommended Protocol for PMS-A? Simply click here.
For PMS-D (Depressed & Low Mood PMS)
B6 Complex by Pure Encapsulations
This supplement by Pure Encapsulations is a comprehensive Vitamin B6 complex.
Vitamin B6 is a critical cofactor in the synthesis of several neurotransmitters, particularly serotonin. By supporting optimal serotonin production, B6 can significantly improve mood, energy, and overall emotional balance during this phase of your cycle.
L-Tyrosine by Pure Encapsulations
L-Tyrosine is an amino acid that acts as a precursor to dopamine and norepinephrine. By providing the raw material for these "feel-good" neurotransmitters, Tyrosine can help combat low energy, lack of motivation, and feelings of sadness associated with PMS-D, supporting improved focus and vitality.
5-HTP by Pure Encapsulations
5-HTP, also known as 5-Hydroxytryptophan, is a naturally occurring amino acid that is a precursor to serotonin. When taken at night, 5-HTP directly supports serotonin production, which is essential for mood regulation and sleep. I usually start at a lower dose around 50 milligrams.
It’s important to note that If you are currently taking any mood medications, especially SSRIs (selective serotonin reuptake inhibitors), it is absolutely critical to consult with your doctor before taking 5-HTP, as there can be contraindications and risks.
Interested in purchasing Dr. Ivy Branin's Recommended Protocol for PMS-D? Simply click here.
For PMS-H (Bloating, Breast Tenderness & Water Retention PMS)
Vitex Progesterone Support by Gaia Herbs
This supplement contains a widely used herb also known as Chaste Tree Berry, often recommended as a one-a-day formula.
Vitex works by influencing the pituitary gland, which in turn helps to balance prolactin levels. By moderating prolactin, Vitex can significantly reduce breast tenderness, bloating, and water retention associated with PMS-H. Some patients find relief by taking it only in the second half of their cycle.
Breast Cycle Blend by Vitanica
Breast Cycle Blend (Fibroblend) is a targeted herbal blend specifically formulated to address breast discomfort and fluid retention.
This supplement contains natural diuretics like Dandelion Leaf, which aids in shedding excess water, and Borage, which helps to ease breast tenderness and overall water retention.
Interested in purchasing Dr. Ivy Branin's Recommended Protocol for PMS-H? Simply click here.
For PMS-C (Craving & Blood Sugar Dysregulation PMS)
Metabolic Nutrition Multivitamin by Restorative Formulations
Metabolic Nutrition is a specialized multivitamin focused on metabolic support.
This multivitamin is rich in key nutrients like Chromium and Vitamin D, along with other supportive nutrients that are vital for blood sugar balance. By helping to stabilize blood sugar, it can significantly reduce those powerful cravings.
Berberine Synergy by Designs for Health
Berberine is a powerful botanical extract often combined with alpha-lipoic acid.
Berberine is well-known for its ability to support healthy blood sugar regulation. When combined with alpha-lipoic acid, it further enhances metabolic function and insulin sensitivity, helping to reduce cravings and stabilize energy levels. I typically recommend one to two capsules a day, either throughout the cycle or specifically in the second half.
Interested in purchasing Dr. Ivy Branin's Recommended Protocol for PMS-C? Simply click here.
A Personalized Approach to PMS Relief
You might find that you identify with symptoms from a couple of different PMS types – that's common! The beauty of this approach is that you can definitely mix and match these various products to create a personalized regimen that addresses your unique combination of symptoms.
Accessing These Professional-Grade Supplements
For convenient and reliable access to these specific supplements and other high-quality products, I recommend using Fullscript. Fullscript is my trusted online dispensary, partnering directly with healthcare practitioners to provide patients with authentic, professional-grade supplements. You can easily find these recommended products on my Fullscript protocols, and by setting up your account through our link, you'll receive 10% off your first order.
Personalized Naturopathic Support for Your Hormonal Health Journey
Navigating PMS and other hormonal imbalances can be challenging , but you don't have to face it alone. If you're seeking a holistic and individualized approach to understanding and balancing your hormones, we're here to help.
At Simplicity Health Associates, both myself, Dr. Ivy Branin, and Dr. Pauline Hoang, are passionate about empowering women through comprehensive naturopathic care. We can work with you to understand your unique health picture, offer tailored dietary and lifestyle advice, and recommend specific supplementation strategies, as well as lifestyle habits, to foster your optimal hormonal balance and overall well-being.
Frequently Asked Questions
What is PMS and why do I experience it?
PMS (Premenstrual Syndrome) refers to a group of physical and emotional symptoms that occur in the one to two weeks before a woman's period. The exact cause is complex but is believed to be linked to fluctuating hormone levels (estrogen and progesterone) and their effect on brain chemicals like serotonin during the luteal phase of the menstrual cycle.
How long does it take for these supplements to work for PMS?
While some women might notice initial improvements sooner, I generally recommend taking these supplements consistently for at least 2 to 3 months to observe significant and lasting changes in your PMS symptoms. Hormonal balance takes time to achieve.
Can I mix and match supplements from different PMS types?
Yes, absolutely! It's common for women to experience symptoms that span across different PMS types. The recommendations provided are designed to be flexible, allowing you to combine supplements that address your specific combination of symptoms. Always monitor your response.
What kind of dietary changes can help with PMS?
Dietary recommendations for hormone balancing often include reducing refined sugars and processed foods, increasing fiber-rich fruits, vegetables, and whole grains, incorporating healthy fats, and ensuring adequate protein intake. Reducing caffeine and alcohol can also be beneficial for some.
How can a Naturopathic Doctor help me with my PMS?
A Naturopathic Doctor takes a holistic approach, looking at all aspects of your health. Beyond supplements, we can help identify underlying hormonal imbalances through testing, provide personalized dietary and lifestyle recommendations, suggest stress management techniques, and address other factors that might contribute to your PMS symptoms, creating a truly individualized plan for lasting relief.
Book An Appointment
If you're concerned about remaining healthy, or may suspect that there is an underlying health concern, our team at Simplicity Health Associates are dedicated to helping you navigate this journey through personalized, holistic treatment plans.
About Dr Ivy Branin
Dr Ivy Branin is a Naturopathic Doctor in NYC who received her degree in Naturopathic Medicine from Bastyr University. She graduated with a bachelor’s degree in biochemical engineering and a minor in French from Rutgers University. After graduating from Rutgers, she worked for 3 years as a process validation engineer in the pharmaceutical industry in New York and Connecticut.
As a naturopathic doctor in NYC, Dr Branin does not approach disease with a “one-size fits all” perspective but rather sees each patient as an individual with their own potential for optimal health. She supports people in their desire to feel good and good about themselves using the naturopathic principles of dietary and lifestyle management, homeopathy, visceral manipulation, botanical medicine, and craniosacral therapy.