This nutrient has been proven to effectively relieve headaches, swelling, bloating, depression and irritability associated with PMS. The recommended dosage is 50 - 100 mg daily within a B complex formula - B vitamins work best together rather than when taken separately. MAGNESIUM
PMS sufferers tend to have lower levels of this mineral in their red blood cells, compared to women without PMS. Magnesium is also activated by vitamin B6, which helps breakdown of estrogen in the liver. Therefore, it would make sense that a deficiency in one of these two vital nutrients could result in PMS symptoms. ZINC
PMS sufferers tend to have lower levels of zinc, which can affect hormone levels and lead to symptoms as varied as depression, acne outbreaks or oily skin. The recommended dosage for daily maintenance is 15 mg within a multivitamin. Zinc taken alone in higher doses can cause stomach upset, anaemia and can lead to an imbalance in the copper levels in the body. VITAMIN E
This vitamin has been shown to effectively reduce breast tenderness often associated with PMS. The recommended daily dosage is 400 - 800 IU.