howtosupplement
Women Protocol

PMS Support

A women-focused protocol for cyclical PMS symptoms, cramps, breast tenderness, or low iron risk. Iron is optional and should be lab-guided rather than used by default.

PMS Support

PMS Support

72
science
12
weeks
6
items
Protocol Warnings

Pregnancy, breastfeeding, heavy bleeding, severe pelvic pain, endometriosis symptoms, anemia, PCOS medication use, epilepsy, anticoagulants, or bipolar disorder — personalize with a clinician

Do not take iron unless deficiency or high-risk status is plausible

Under the Hood

Targets PMS symptoms, menstrual-related nutrient losses, and selected PCOS-style metabolic goals.

May reduce PMS symptoms
May support cramps or cyclical tension
Corrects iron deficiency when present
May support PCOS metabolic markers with inositol

Expected Results

Assess PMS symptoms over 2-3 cycles; iron status should be rechecked after 8-12 weeks if used.

Less cyclical tension or irritability
Possible reduction in breast tenderness
Improved ferritin if iron deficient
No replacement for gynecologic evaluation of heavy bleeding or severe pain

Supplement Routine

Core

Magnesium

Dosage
200-350 mg elemental magnesium
Timing
Evening or split with meals; use through the cycle or luteal phase.
Core

Vitamin B6

Dosage
10-25 mg
Timing
With food; avoid chronic high-dose B6 products.
Optional

Evening Primrose Oil

Dosage
500-1000 mg
Timing
With meals; trial for 2-3 cycles if breast tenderness or PMS is the target.
Optional

Iron

Dosage
18-27 mg elemental iron
Timing
Only if ferritin/hemoglobin or menstrual losses justify it; take away from calcium/coffee/tea.
Optional

Inositol

Dosage
2-4 g
Timing
Daily, often split morning/evening; most relevant for PCOS-style metabolic goals.
Optional

Vitamin C

Dosage
100-250 mg
Timing
With iron or from vitamin-C-rich food to improve absorption.

Biological Synergies

Magnesium + Vitamin B6

Magnesium and B6 are commonly paired for PMS symptoms because they affect neuromuscular tone and neurotransmitter metabolism.

A low-cost first trial for cyclical tension, mood swings, or cramps.

Iron + Vitamin C

Vitamin C improves non-heme iron absorption; vitamin C can come from food or a small supplement.

Better iron repletion when deficiency or heavy menstrual losses are present.