Welcome to a new Krill Oil Special podcast! Today, we are diving into a topic that affects not all, but many women – premenstrual syndrome, or PMS for short. If you would like to know what PMS is and why krill oil can offer natural support for alleviating PMS symptoms, then stay tuned.
I will explain how PMS manifests and what the causes might be. Furthermore, I will cover how the omega-3 fatty acids from krill oil can help with PMS and what science now knows about it. And finally, what else you can do to alleviate your PMS complaints.
How do PMS symptoms manifest?
First of all, what is PMS? PMS stands for premenstrual syndrome and refers to a variety of physical and emotional symptoms that some women suffer from in the days leading up to their period. Women most frequently report the following symptoms:
- Abdominal pain
- Bloating
- Mood swings
- Headaches
- Fatigue
- Irritability
- Changes in appetite, including cravings
- Circulatory problems
- Back pain
- Blemished skin and pimples
What are the causes of PMS?
But what are the causes of PMS? The causes are as complex as they are individual. Hormonal changes, particularly regarding the menstrual cycle, play a significant role, as does inflammation in the body.
20 to 40 percent of all women of childbearing age report PMS. In other words, about every third woman is affected by PMS complaints.
Most women suffer from mild to moderate symptoms, but in some cases, PMS can have exceptionally strong emotional impacts. This is then referred to as premenstrual dysphoric disorder (PMDD). Dysphoria is defined as a disorder of emotional experience. It is characterized by an anxious, depressed, sad, and highly fluctuating mood. About three to eight percent of women with PMS are also affected by PMDD.
How can krill oil alleviate PMS complaints?
The exciting question for us now is: How can krill oil help reduce these sometimes severe PMS symptoms? Krill oil is rich in omega-3 fatty acids, particularly EPA and DHA, which have an anti-inflammatory effect.
Here are two examples:
- Headaches: Severe headaches, often in the form of migraines, can occur in connection with PMS and be intensified by inflammatory processes in the brain.
- Joint pain: Some women experience joint pain during their premenstrual syndrome, which can be attributed to inflammation in the tissue surrounding the joints.
In both cases, the anti-inflammatory effect of omega-3 fatty acids can mitigate the symptoms. Omega-3 fatty acids can also have a positive influence on mental well-being.
Studies on the effect of krill oil on PMS complaints
There are numerous studies that prove the positive effect of omega-3 fatty acids, such as those contained in krill oil, on PMS and show that krill oil can be a natural supporter for PMS. We would like to briefly discuss some of these studies.
As early as 20 years ago, a study(1) showed that taking krill oil can reduce dysmenorrhea, i.e., lower abdominal pain and emotional symptoms in PMS.
These results were confirmed by another study(2). It seems that omega-3 fatty acids can reduce both the psychiatric symptoms of PMS and somatic symptoms such as bloating, headaches, and breast tenderness. The effect intensifies positively the longer omega-3 fatty acids are taken.
Another study(3) concluded that omega-3 fatty acids, as contained in krill oil, can reduce the severity of PMS, including both physical and emotional complaints.
That was just a small excerpt of studies on PMS and omega-3 fatty acids.
If you would like to learn more about these scientific findings, you will find all the mentioned studies linked in the show notes as always.
How much krill oil should I take for PMS?
Let's move on to practical applications and recommendations. How much krill oil should women take to benefit from its advantages when it comes to PMS symptoms?
We recommend 178 mg of EPA and 82 mg of DHA per day if it comes from our high-quality krill oil. Also, ensure that your krill oil product is a krill oil concentrate and that the amount of phospholipids and choline is stated on the package insert. Since the recommended dosage can vary depending on the product, it is always advisable to follow the manufacturer's instructions.
We have already reported extensively on the benefits of phospholipids and choline in our previous podcasts. If you are not yet familiar with them, listen to episode 6 afterwards, titled: "Phospholipids and what makes them so special" and episode 8: "What is choline good for?".
What other tips are there for premenstrual syndrome?
And now to the final part and the question of what else can provide women with relief from PMS complaints. While krill oil is a great supplement, there are other accompanying measures you can take to alleviate PMS symptoms. A balanced diet, regular exercise, and stress reduction—all of these together can have a positive influence.
In principle, it is important to ensure a good supply of minerals and vitamins. That means a balanced diet is of course always recommended, but especially before and during menstruation, one should be particularly mindful of this.
And even if it's hard, less salt, alcohol, coffee, and sugar have a positive effect on the body, not just during menstruation. Sugar, for example, can cause inflammation in the gut, and alcohol is an additional burden on the liver and worsens sleep quality.
Plenty of fresh fruit and vegetables is always a good foundation. Whole grain products, oatmeal, and legumes also provide the body with optimal nutrients. And if cravings do strike, it is better to reach for bananas and dried fruits—perhaps combined as a milkshake with pure, sugar-free cocoa.
Certainly, most women find it difficult to motivate themselves to exercise during the menstrual phase. But even light exercise can have a positive effect on PMS and alleviate symptoms. Movement helps the water stored in the body drain more quickly and increases blood circulation, which can loosen cramps in the uterus and reduce them in the lower abdomen and back. Endorphins, the so-called "happiness hormones," are released and thus naturally counteract mood swings.
Endurance training such as cycling, swimming, running, and walking is particularly recommended. Stretching exercises or yoga are ideal for reducing stress and relaxing the body and mind.
Conclusion
Let's conclude: Krill oil can be a natural and effective way to reduce PMS symptoms because omega-3 fatty acids have an anti-inflammatory effect. In addition, the DHA contained in omega-3 can supportively counteract mood swings. As mentioned at the beginning, the effect can vary individually from woman to woman, but many women have had positive experiences.
Please remember that it is always advisable to consult a doctor before taking dietary supplements, including krill oil.
If you know a woman who suffers from PMS complaints, be it a relative, a friend, a colleague, or an acquaintance, feel free to recommend our podcast, and if you are interested in further information on krill oil and its valuable ingredients, then please be sure to listen to our previous episodes as well. Thank you for joining us today. We look forward to welcoming you back here soon when we cover another exciting krill oil topic.
Until then, take care of yourself and stay active.
Show notes:
1.) Evaluation of the effect of Neptune krill oil on the management of premenstrual syndrome and dysmenorrhea - PubMed (nih.gov)
2.) Evaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome: "a pilot study" - PubMed (nih.gov)
3.) Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis - PubMed (nih.gov)
• If you have further questions and would like to learn more about krill oil, do not hesitate to contact your trusted doctor or our free Medicom vital substance consultation at 0800 50 400 50. And of course, you can also find more articles and podcasts here in the online magazine in our Krill Oil Special or under Podcasts
