Omega-3 and menstrual cycle: supplements for premenstrual syndrome
Every month, so many 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 childbearing years, many women struggle with dysmenorrhea, or severe pain associated with the menstrual cycle. But what is the cause of this discomfort?
Aches and pains depend on prostaglandins, molecules originated from Omega-6s, which carry messages of vasoconstriction and inflammation, and Omega-3s, which conversely promote vasodilation and have anti-inflammatory effects. The secret to your well-being lies precisely in the relationship between these two essential fatty acids.
What do the studies say? 3 unequivocal proofs
A study published in theEuropean Journal of Clinical Nutrition showed that increasing intake of marine-derived Omega-3s can relieve menstrual pain.
This is also confirmed by an interesting study conducted by researchers at the University of Montreal, which showed that krill oil, which is very rich in Omega-3, reduces both the pain caused by dysmenorrhea and the emotional symptoms of PMS.
The study, published by Alternative Medicine Review, involved 70 women of childbearing age who were prescribed krill oil or fish oil-another valuable source of Omega-3 for 3 months.
The result? Both supplements were shown to be effective in relieving PMS discomfort, but krill oil proved more powerful in curbing symptoms: in fact, it was able to reduce, in just 10 days, the use of pain medications.
A more recent study, published in April 2010 in theEastern Mediterranean Health Journal, also confirmed the efficacy of fish oil in reducing menstrual pain and medication use. In this case, the research involved 36 girls, aged 18 to 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, as a result, less need for medication.
Omega-3 supplements for premenstrual syndrome: practical help
The scientific evidence speaks for itself: omega-3 EPA and DHA prove to be valuable allies in countering the symptoms of PMS and dysmenorrhea. But how to incorporate these nutrients into your routine?
You have at least 3 possibilities:
- Enrich your diet with fish rich in Omega-3s.
- Opt for fish oil supplements, which are a concentrated source of EPA and DHA.
- Trykrill oil, a new and very valuable support in the world of Omega-3 supplements.
Remember: nourishing your well-being with Omega-3s is not just a choice, it's an investment in the quality of your life. Because you deserve to live every day to the fullest, even during your menstrual cycle.