Work stress, physical stress, uncontrollable life events, environmental strain, financial strain, relationship difficulty, familial obligations. 

Although men and women both suffer from mental health disorders, women experience a monthly hormonal fluctuation that is not shared by their counterparts.

A.K.A. Premenstrual Syndrome (PMS)

A.K.A. Premenstrual Stress!

A recent systematic review reported that supporting the body and brain with optimal levels of three particular nutrients reduced the stress response and improved emotional regulation associated with PMS.

Add these supplements to your routine for a more stable mood and decreased stressed all month long!

1. Essential Fatty Acids (EFAs)

Women have a tendency to avoid fats due to years of taking in advertising messages for low-fat products.  Essential fatty acids are just that!  They are fats that are essential to sustain health, create hormones and repair cells. 

Supplementing with EFAs was reported decrease premenstrual anxiety!

When buying an EFA supplement it is important to buy a nutraceutical grade product.  EFAs are sensitive and easily degrade if exposed to heat, light and oxygen.  Store them in the fridge to keep them fresh.

2. Magnesium & Vitamin B6

Taken together, Magnesium and Vitamin B6 were reported to decrease premenstrual stress.

Most of us are deficient in Magnesium.  When buying a Magnesium supplement look for a Magnesium Glycinate, Taurate, Orotate, Malate, or Threonate for best absorption.  Avoid Magnesium Citrate or oxide which are poorly absorbed supplement and may easily lead to loose stools.

Vitamin B6, also known as pyridoxine, is a co-factor for Magnesium.  Vitamin B6 helps to maintain a healthy metabolism, nerve function, liver function, skin health, eye health, as well as help to boost levels of energy.

It is water soluble which means it’s difficult to store too much B6, but some people with genetic MTHFR defects may not tolerate B6 supplementation.

If you are going to be taking any supplements that contain vitamin B6, be sure to purchase a high-quality product that is made from real food sources and doesn’t contain fillers or toxins.

In summary, you can blunt the effects of PMS!

You have the answer!

Add EFAs, Magnesium and Vitamin B6 to your routine!

For more advice on high quality supplements reach out to our experts at OBF Gyms by dropping us a line, e-mail or phone call!

Medical disclaimer: Check with a medical professional before initiating nutrient supplementation.


McCabe, D., Lisy, K., Lockwood, C., & Colbeck, M. (2017). The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review. JBI Database System Rev Implement Rep. 15(2):402–453.