Omega-3 and Menstrual Cycle: Supplements for PMS
Every month, countless women face the same battle: excruciating pain, mood swings, and general discomfort.
Is there a natural way to relieve the symptoms of dysmenorrhea? Omega-3s are a promising solution. A simple natural supplement can change your life, one month at a time.
Omega-3 and Dysmenorrhea
During their fertile years, many women find themselves struggling with dysmenorrhea, or severe pain associated with the menstrual cycle. But what is the cause of this discomfort?
Pain depends on prostaglandins, molecules originating from Omega-6, which carry messages of vasoconstriction and inflammation, and Omega-3, which on the contrary promote vasodilation and have anti-inflammatory effects. The secret of your well-being lies precisely in the relationship between these two essential fatty acids.
What do the studies say? 3 clear proofs
A study published in the European Journal of Clinical Nutrition has shown that increasing the intake of marine Omega-3s can relieve menstrual cramps.
This is also confirmed by an interesting study conducted by researchers at the University of Montreal, which demonstrated that krill oil , very rich in Omega-3, reduces both the pain caused by dysmenorrhea and the emotional symptoms of premenstrual syndrome.
The study, published in Alternative Medicine Review , involved 70 women of childbearing age who were prescribed a 3-month intake of krill oil or fish oil - another valuable source of Omega-3.
The result? Both supplements were effective in alleviating the discomfort of PMS, but krill oil was more effective at curbing symptoms: it was able to reduce the use of pain medications in just 10 days.
A more recent study, published in April 2010 by the Eastern Mediterranean Health Journal , also confirmed the effectiveness of fish oil in reducing menstrual cramps and the use of drugs. In this case, the research involved 36 girls, between the ages of 18 and 22, who took 15 milliliters of fish oil daily for 3 months – corresponding to 550 milligrams of eicosapentaenoic acid (EPA) and 205 milligrams of docosahexaenoic acid (DHA), two powerful Omega-3s.
What emerged? A significant reduction in back and abdominal pain associated with menstruation and, consequently, a reduced need for medication.
Omega-3 Supplements for PMS: A Real Help
The scientific evidence is clear: Omega-3 EPA and DHA are valuable allies in combating the symptoms of premenstrual syndrome and dysmenorrhea. But how can you integrate these nutrients into your routine?
You have at least 3 possibilities:
- Enrich your diet with fish rich in Omega-3.
- Opt for fish oil supplements, which are a concentrated source of EPA and DHA.
- Try krill oil , a new and very valid support in the world of Omega-3 supplements.
Remember: nourishing your well-being with Omega-3 is not just a choice, it is an investment in the quality of your life. Because you deserve to live every day to the fullest, even during your menstrual cycle.
