Vitamin B1 and Omega 3
Researchers studied the effects of vitamin B1 and fish oil on dysmenorrhea symptoms in high school students. These students were divided into 4 different groups. One group took 100 mg of vitamin B1 per day. The next group consumed 500 mg of fish oil per day. One group took a combination of vitamin B1 and fish oil, and the last group took a placebo. Women did the treatment at the beginning of the menstrual period and continued it for 2 months. Compared to the placebo group, women who took vitamin B1, fish oil, or both reported less pain. Women who took fish oil or vitamin B1 reported menstrual cramps that were not as prolonged as those in the placebo group.
Menstrual cramps can be debilitating and annoying. Menstrual pains are due to an increase in the level of prostaglandins, which causes uterine contractions. These contractions cause bleeding from the uterine wall. Vitamin D reduces the production of prostaglandins. In one study, women with primary dysmenorrhea and low vitamin D levels, taking high doses of vitamin D once a week reduced pain intensity for 8 weeks during treatment and 1 month after treatment. Women who took vitamin D had less need to take pain medication to relieve menstrual pain. You can ask your doctor to measure your vitamin D level by doing a blood test.
Calcium is a nutrient that everyone needs, but most women do not get enough calcium.
Calcium is a nutrient that everyone needs, but most women don’t get enough of it. We need calcium not only to have healthy bones but also for the proper functioning of the heart, muscles and nervous system. Adequate intake of calcium can help relieve menstrual cramps. In one study, women who took a supplement containing 1,000 milligrams of calcium from the 15th day of their period until the pain stopped in subsequent cycles experienced less severe pain compared to a placebo group. Include low-fat dairy products, calcium-enriched orange juice, canned sardines and salmon, and other calcium-rich foods in your diet.
Dates fruits are one of the fruits that provide the body with vitamins A, B, C, E along with minerals including phosphorus, calcium, iron and magnesium.
Benefits of magnesium for women
Magnesium is an essential mineral that the body needs. Magnesium is an essential mineral that the body needs for the metabolism of more than 300 enzyme systems. Magnesium is essential for building healthy muscles, protein and bones. Your body needs magnesium for proper muscle and nerve function, blood pressure regulation, and blood sugar control. Magnesium is necessary for making DNA and RNA and making glutathione, which is one of the dominant antioxidants in the body. Magnesium can help relieve PMS symptoms, especially when taken with vitamin B6. One study found that women who took 250 mg of magnesium and 40 mg of vitamin B6 experienced fewer PMS symptoms. Be aware that magnesium can interfere with the action of medications such as antibiotics, proton pump inhibitors, diuretics, and bisphosphonates. To make sure magnesium is safe and appropriate, consult your doctor or pharmacist. Adequate magnesium intake is associated with a reduced risk of endometriosis. Sources of magnesium include peanuts, spinach, cashews and black beans. Young women should eat between 310 and 400 milligrams of magnesium per day, depending on their age and whether they are pregnant or breastfeeding.