Hair has always been more than just a physical feature; it's deeply tied to our identity, confidence, and sense of self. Yet, for many, the distressing reality of hair loss and thinning hair can be a challenging journey.  

 

I have personally experienced hair loss twice in my life. The first time was after my son was born 20 years ago. Thinning hair and hair loss stemming from hormonal fluctuations and stress is a real thing and can be extremely distressing. My research into hair health started back then and has been updated and refined ever since. 

 

My second time with hair loss was in 2020. I was diagnosed with breast cancer in 2019. As a breast cancer survivor, I embarked on another profound journey—one marked by resilience, hope, and the quest for restoration. Among the myriad challenges cancer brings, losing my hair was one of the most emotionally taxing experiences. But through research, perseverance, and the support of loved ones, I discovered a wealth of information about hair loss, supplements, and effective hair care tips. I have now had the privilege of helping countless men and women with reversing hair loss. My typical protocol involves three key steps: topical, nutrition and managing healthy levels of stress.  

 

In this article, we will address the most important areas of hair loss and thinning hair and ultimately unlock the best ways you can achieve thick and luscious hair. All are based on both research and experience. 

 

Understanding Hair Regrowth 

 

It's essential to understand the underlying mechanisms of hair loss and growth. Hair growth occurs in cycles, with each hair follicle transitioning through stages of growth (anagen), rest (telogen), and transition (catagen). Various factors, including genetics, hormonal changes, nutritional deficiencies, stress, and lifestyle habits, can disrupt this delicate balance, leading to hair thinning or loss over time. 

 

Regrowth products encompass a wide range of formulations designed to promote hair growth, strengthen hair follicles, and improve overall hair health. While no product can guarantee miraculous results overnight, many regrowth products contain key ingredients backed by scientific research for their potential efficacy in supporting hair regrowth and minimizing hair loss. 

 

Targeted shampoos formulated for hair regrowth may contain ingredients such as caffeine, saw palmetto, minoxidil, or ketoconazole, which have been shown to promote blood circulation to the scalp, block DHT (dihydrotestosterone), a hormone linked to hair loss, or stimulate hair follicles to produce thicker, healthier hair. Special conditioners formulated for hair regrowth often contain nourishing ingredients such as biotin, keratin, vitamins, and essential oils to hydrate the scalp, strengthen the hair shaft, and promote a healthy environment for new hair growth. When used consistently as part of a comprehensive hair care routine, these products can help support hair regrowth and minimize further hair loss. Be cautious of parabens and other toxic ingredients, however, as they can actually worsen hair loss. Beyond topical treatments, hair growth starts with nutrition. 

 

 

Nutrients for Healthier, Fuller Hair 

 

In the quest for healthy, vibrant hair, regrowth products have become invaluable allies for many individuals seeking to restore thinning or damaged strands. From specialized supplements to targeted shampoos, these innovative products offer a glimmer of hope for those longing to rejuvenate their locks and reclaim their hair's natural beauty. 

 

• Biotin, known as vitamin B7, plays a crucial role in the health of our hair, skin, and nails. Supplementing with biotin helped fortify my hair follicles and promote growth. 
• Collagen serves as the building block of our hair, skin, and nails. Collagen supplementation proved invaluable in supporting my body's natural repair processes. 
• Low levels of Vitamin D have been linked to hair loss. Incorporating vitamin D supplements not only bolstered my hair health but also contributed to my overall well-being. 
• Omega-3 Fatty Acids, found in fish oil supplements can help maintain a healthy scalp environment conducive to hair growth due to the way in which they support the natural resolution of the inflammatory process. 
• Zinc supports hair growth and repair by helping with DNA and protein synthesis. 
• Hair, Skin, and Nails supplements often contain a blend of vitamins, minerals, and other nutrients like collagen, silica, and hyaluronic acid to support overall hair health. 

 

Your Wellness Matters 

 

When it comes to stress, the impact on hair health can be profound. Stress has been linked to conditions like telogen effluvium, where a significant amount of hair prematurely enters the resting phase of the hair growth cycle and sheds. Moreover, stress can trigger or worsen conditions such as alopecia areata, an autoimmune disorder that leads to patchy hair loss. Managing stress through relaxation techniques, exercise, and mindfulness practices can help mitigate its adverse effects on hair growth. Adrenal health must be evaluated by measuring salivary cortisol which involves checking cortisol four times per day to evaluate the circadian rhythm to attain balance.  

 

After I found the right topical treatments, managed my stress, and optimized my diet, I was able to make real changes to my hair growth. 

 

 

The psychological impact of hair loss or changes in hair quality should not be underestimated. Experiencing such changes can affect self-esteem, body image, and confidence. Seeking support from mental health professionals, support groups, or trusted loved ones can provide valuable emotional support during challenging times and help navigate the emotional aspects of hair loss. 

 

Ask the Expert 

 

What Are the Causes of Hair Loss and Thinning Hair? 

 

• Genetics - Androgenetic alopecia, or male/female pattern baldness, is often inherited and results in progressive hair thinning. 
• Hormonal Changes- Fluctuations in hormone levels, such as during pregnancy, menopause, and andropause or thyroid disorders, can contribute to hair loss. 
• Nutritional Deficiencies- Nutritional deficiencies, often associated with poor mental health or unhealthy dietary habits, can also affect hair health. Essential nutrients like vitamins A, B, C, D, and E, as well as minerals like iron, zinc, and selenium, play crucial roles in supporting hair growth and strength. Prioritizing a balanced diet rich in these nutrients can nourish your hair from within. 
• Stress- stress can lead to a condition called telogen effluvium, causing excessive shedding. Adrenal imbalances can also contribute. 
• Medical Conditions- Conditions like alopecia areata, scalp infections, or autoimmune diseases can lead to hair loss. 
•  

How Are Nutritional Deficiencies and Hair Loss Related? 

 

Nutritional deficiencies, such as low iron levels, inadequate intake of vitamins (particularly biotin and vitamins A, C, and D), and insufficient protein intake, can negatively impact hair growth and lead to hair loss. These nutrients play crucial roles in the hair growth cycle, and deficiencies can disrupt this cycle, weakening hair shafts and eventual shedding.  

 

How Are Hormones and Hair Loss Related? 

 

Hormones play a significant role in regulating the hair growth cycle. Androgens, such as testosterone, can interact with hair follicles, leading to a shorter growth phase and miniaturization of hair follicles in genetically predisposed individuals, resulting in male or female pattern baldness. Hormonal fluctuations during pregnancy, menopause, or conditions like polycystic ovary syndrome (PCOS), and estrogen dominance, can also contribute to hair loss. 

 

What are Non-Invasive Treatments that We Can Do to Re-Grow Hair? 

 

PRP (Platelet-Rich Protein) treatment- PRP works by harnessing the natural healing properties of platelets to stimulate hair follicles, promote blood circulation, and encourage the growth of thicker, healthier hair. The growth factors present in PRP help nourish the hair follicles, prolong the growth phase of the hair cycle, and reduce inflammation in the scalp. 

 

Nutritional Supplements- Certain supplements, like biotin, collagen zinc, and saw palmetto, may support hair health and growth when taken orally. 

 

Meet Our Expert  

Dr. Shelena C. Lalji (“Dr. Shel”) is a board-certified OB/GYN who devoted her full-time practice to aesthetics and wellness medicine. With her thorough experience in functional medicine, aesthetics and alternative treatments, Dr. Shel believes in the strong connection between the art of beauty and the science of wellness.  

 

 

 

+Our Medical Consultants are retained advisors to Pure Encapsulations.    

 

 

References 

1. Fast facts & natural treatment for hair loss. Dr. Shel Wellness & Aesthetic Center. (2023, April 21). https://drshel.com/blog/hair-loss-statistics-and-prp-hair-restoration/ 

    

2. Guo, E. L., & Katta, R. (n.d.). Diet and hair loss: effects of nutrient deficiency and supplement use. View of diet and hair loss: Effects of nutrient deficiency and supplement use. https://dpcj.org/index.php/dpc/article/view/dermatol-pract-concept-articleid-dp0701a01/dp0701a01-pdf 

    

3. Lau, J. (2023, November 9). Harvard Gazette. https://news.harvard.edu/gazette/story/2021/03/researchers-discover-how-chronic-stress-leads-to-hair-loss/ 

    

4. Platelet-rich plasma (PRP) injections. Johns Hopkins Medicine. (2023, June 9). https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/plateletrich-plasma-prp-treatment 

    

5. Stephens, T. J., Berkowitz, S., Marshall, T., Kogan, S., & Raymond, I. (2022, January). A prospective six-month single-blind study evaluating changes in hair growth and quality using a nutraceutical supplement in men and women of diverse ethnicities. The Journal of clinical and aesthetic dermatology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8903234/  

    

6. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017 Aug;3(3):166-169. doi: 10.1159/000462981. Epub 2017 Apr 27. PMID: 28879195; PMCID: PMC5582478. 

    

7. Avila Rodríguez MI, Rodriguez Barroso LG, Sánchez ML. Collagen: A review on its sources and potential cosmetic applications. Journal of Cosmetic Dermatology. 2018 Feb;17(1):20-6. 

    

8. Saini K, Mysore V. Role of vitamin D in hair loss: A short review. J Cosmet Dermatol. 2021 Nov;20(11):3407-3414. doi: 10.1111/jocd.14421. Epub 2021 Sep 22. PMID: 34553483. 

    

9. Kang JI, Yoon HS, Kim SM, Park JE, Hyun YJ, Ko A, Ahn YS, Koh YS, Hyun JW, Yoo ES, Kang HK. Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways. Int J Mol Sci. 2018 Sep 14;19(9):2770. doi: 10.3390/ijms19092770. PMID: 30223485; PMCID: PMC6164340. 

    

10. Maxfield L, Shukla S, Crane JS. Zinc Deficiency. [Updated 2023 Jun 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493231/  

     

11. Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: a randomized, double-blind, placebo-controlled study. Nutrients. 2018 Jul;10(7):826. 

     

12. Ablon G. (2015). A 3-month, randomized, double-blind, placebo-controlled study evaluating the ability of an extra-strength marine protein supplement to promote hair growth and decrease shedding in women with self-perceived thinning hair. https://www.hindawi.com/journals/drp/2015/841570/ 

     

13. Advincula de Araújo L, et al. (2016). Use of silicon for skin and hair care: An approach of chemical forms available and efficacy. DOI: https://dx.doi.org/10.1590%2Fabd1806-4841.20163986 

     

14. Yagoda MD MR, Gans PhD EH. A nutritional supplement formulated with peptides, lipids, collagen, and hyaluronic acid optimizes key aspects of physical appearance in nails, hair and skin. J Nutr Food Sci. 2012;s5. doi:10.4172/2155-9600.S5-002 

Many women and their healthcare providers underestimate the nutritional demands of pregnancy and the importance of nutrition throughout the pregnancy journey, including the periods before and after pregnancy itself. Consequently, many patients do not consume an adequate amount or array of nutrients prior to conception, during pregnancy, and postpartum, throughout breastfeeding, and nutritional deficiencies are common. 

 

All healthcare professionals who care for reproductive-aged women need to understand the composition of a healthy diet that supports pregnant people and their babies. A high-quality diet consists of a wide variety of nutrient-dense, preferably organic, minimally processed foods, including lean meats, poultry, eggs, whole grains, fruits, vegetables, beans, lentils, nuts, and seeds, with a focus on including adequate protein, fiber, and healthy fats. Minimizing or avoiding ultra-processed foods, fatty red meats, and beverages sweetened with high fructose corn syrup or artificial sweeteners is also essential. ¹ 

 

Nutrition through diet is the best approach to maternal and fetal health. However, adhering to a nutrient-dense, minimally processed diet in our modern world can be extremely difficult, so even patients who eat a well-balanced diet may experience nutritional deficiencies.² 

 

For most patients, nutritional supplementation is a highly beneficial adjunct to food consumed. Nutritional supplementation is crucial for maternal and fetal health. A good prenatal vitamin should include folic acid, vitamin d, iodine, iron, calcium, and omega-3 fatty acids, particularly DHA, and supplementation should start at least several months before conception and continue for several months after delivery, and until the end of breastfeeding in patients who do so.³ 

 

Three supplements of particular importance are: 

 

1) Folic Acid 

 

Supplementation with folic acid, and/or its other form, folate, beginning at least one month prior to conception and continuing for at least the first three months of the pregnancy, as support for healthy fetal neural development. Folate is also a major contributor to maternal tissue growth and is known to support maternal mood.⁴ 

 

2) Omega-3 Fatty Acids 

 

An adequate consumption of the omega-3 fatty acid, docosahexaenoic acid (DHA), plays a significant role in the proper development of the fetal heart, brain, and nervous system, including the proper development of the eyes, both in utero and during breastfeeding. Data has linked maternal DHA supplementation with improved focus and attention in the offspring.⁵ 

 

3) Iron 

 

A large percentage of reproductive-aged women are iron deficient. Iron plays a critical role in many essential functions, including the production of hemoglobin, the oxygen carrying component of red blood cells. Iron is essential for energy production and individuals with iron deficiency will experience occasional fatigue and low energy status. Low iron in pregnancy is linked with maternal health issues such as breathing difficulties, sleep problems, palpitations, and fainting. Low iron also increases the risk of fetal complications such as growth restriction and low birthweight.⁶ 

 

 

Nutritional status is a critical component of maternal and fetal wellbeing, and it is an essential area that every healthcare professional needs to address during the preconception, pregnancy, and postpartum phases. Personalized supplementation can fill in dietary gaps to support nutritional status of certain nutrients. Optimal nutrition is not optional for supporting the best maternal and fetal outcomes.  

 

Ask the Expert  

 

What diet is best for supporting maternal and fetal health? 

 

Diet is an essential component of maternal health because no amount of supplementation can match the diversity of nutrients gained from a high-quality diet. Pregnant people should consume lean protein with Every meal (such as chicken, turkey, fish, eggs etc.) and then focus on eating a wide array of minimally processed, plant-based foods. “Eat the Rainbow” is a simple approach that encourages a diet of diverse, nutrient-rich fruits and vegetables. Extra attention should be given to beans, nuts, seeds, and legumes, which provide high-quality protein, fats, and fiber. Pregnant people should limit highly processed foods to minimize intake of sugars, artificial food additives, microplastics, and preservatives. Eating organic as much as possible will also help minimize exposure to pesticides and other toxic chemicals. 

 

What are the key supplements for preconception, pregnancy, and postpartum health? 

 

The supplements that are most likely to support maternal and infant health include prenatal vitamins, vitamin D, iodine, folic acid, iron, calcium, and omega-3 fatty acids, especially DHA. A well-formulated prenatal vitamin should contain most, if not all, of these ingredients anyway at efficient and tolerable levels. Particular attention should be given to folic acid, omega-3s, and iron.  

 

What supplements should be avoided during pregnancy? 

 

Women should avoid high levels of vitamin A and vitamin E and most herbal supplements, including CBD and hemp. If women were using herbals to aid preconception weight loss, they should stop those as well. Additionally, if women are taking a prenatal vitamin plus additional supplements, they should be careful not to “double up” on iron, vitamin A, iodine, and other nutrients such that they exceed daily recommended values. And women should be counseled to carefully read the labels of nutritional shakes and other food products that may be fortified with herbals, vitamins, and minerals that are not safe during pregnancy. 

 

Meet Our Expert  

 

Felice Gersh, M.D. is a multi-award-winning physician with dual board certifications in OB-GYN and Integrative Medicine, with degrees from Princeton University, University of Southern California School of Medicine, and University of Arizona School of Medicine.

 

She is the founder and director of the Integrative Medical Group of Irvine, a practice that provides comprehensive health care for women by combining the best evidence-based therapies from conventional, naturopathic, and holistic medicine. For many years, she taught obstetrics and gynecology at Keck USC School of Medicine as an Assistant Clinical Professor. She now serves as an Affiliate Faculty Member at the Fellowship in Integrative Medicine through the University of Arizona School of Medicine.  

 

Dr. Gersh is a prolific writer and lecturer who speaks globally on women’s health and regularly publishes in peer-reviewed medical journals. She has been featured in multiple medical documentaries, including the Real Skinny on Fat, Fasting, and The Business of Birth Control. She is the bestselling author of the PCOS SOS series and Menopause: 50 Things You Need to Know.   

 

+Our Medical Consultants are retained advisors to Pure Encapsulations.   

 

REFERENCES 

1. Stephenson J et al. Before the beginning: nutrition and lifestyle in the preconception period and its importance for future health, The Lancet. 2018; 391(10132):1830-1841.  

    

2. Purnell PM et al. The importance of nutrition and lactation: lifelong consequences, American Journal of Obstetrics and Gynecology, 2022; 6 (5):607-6322. 

    

3. Mousa A et al. Macronutrient and micronutrient intake during pregnancy: an overview of recent evidence, Nutrients, 2019; (2):443. 

    

4. Argyridis S. Folic Acid in Pregnancy, Obstetrics, Gynaecology, & Reproductive Medicine, 2019; 29(4):118-120. 

    

5. Middleton P et al. Omega 3 fatty acid addition during pregnancy, Cochrane Database, 2018; 11:CD003402. 

    

6. Pena-Rosas et al. Daily oral iron supplementation during pregnancy, Cochrane database of systematic reviews. 2015; 7:CD004736. 

Ask any nutrition and health expert, and they'll tell you kids should get their nutrients straight from food. A well-rounded diet does the trick for many kids, providing all the essential nutrients for growth and development. But sometimes, support from supplements can go a long way. 

  

Supplements are designed to do precisely what they say- supplement your intake but not replace a healthy diet altogether. Children's supplements can provide an extra layer of support to fill in nutritional gaps in the diet, whether it’s because a child has feeding challenges and isn’t eating enough of certain foods, provide added nutrients for picky eaters, or help those who may need a little more due to food allergies. 

  

All children have different needs, so supplementation should be thoughtful individualized and ideally guided by a healthcare professional. Here’s what you need to know about some of the most commonly supplemented nutrients and what to consider before starting your child on a supplement. 

 

The Importance of Nutrition for Children 

 

Think about all the rapid changes a child's body goes through in the first few years of life. Bones, muscles, organs, and brain tissue all require adequate nutrients to grow and develop properly. Even beyond foundational growth and development, good nutrition supports a child's cognitive function, energy levels, immune system, and overall well-being. 

 

While the body is resilient, proper nutrition is essential for optimal growth, development, and overall health and can set children up for lifelong habits and health later in life. From macronutrients like protein, carbohydrates, and fat to micronutrients like vitamins and minerals that support the body's various functions and processes, nutrition remains a critical factor in a child's health. 

 

Understanding your child’s needs is an integral part of the equation. While it’s true that ideally, a child’s nutrients should come primarily from food, nutritional status depends on many factors, such as the ability to access fresh and healthy foods, nutrients in the soil, and food preparation. 1  For example, some studies suggest that even in areas typically assumed to have easy access to a variety of healthy foods, some children may have difficulty consuming enough to meet recommended amounts, especially vitamin D and iodine. ²

 

 

Key Nutrients Often Supplemented in Children’s Diets 

 

Parents opt for supplements for several reasons. One study examining parental use of nutritional supplements highlights primary reasons such as supporting and maintaining immune health, maintaining a healthy lifestyle, filling in nutritional gaps for poor food intake, and supporting healthy growth.³ 

 

This study also found that the most commonly supplemented items included multivitamins, minerals, and omega-3 fatty acids. ³ 

 

Let’s look at some of these nutrients in more detail: 

 

Vitamin D 

 

Vitamin D is a fat-soluble vitamin made in your skin after sun exposure. It’s an essential nutrient for normal growth and bone development in children as it helps regulate calcium absorption. It also contributes to the normal function of the immune system in children.⁴

 

Unlike many other nutrients, vitamin D isn’t abundant in many foods besides fortified milk, egg yolks, fish, butter, and some fatty cheese, so the sun is the primary source. While 5 to 30 minutes of direct sunlight each day is thought to be enough to meet recommendations, one study found a consistent pattern of low vitamin D levels in children across multiple areas of Europe.^2,5 

 

Since vitamin D status is variable, it’s ideal to check your child’s vitamin D levels with a blood test if you are concerned that they aren't getting enough, and supplement as needed based on the lab results. 

 

Iodine 

 

You may not hear much about iodine for children’s health compared to some of the other nutrients, but it’s an essential nutrient that contributes to the normal growth of children. It also plays a significant role in normal cognitive function by influencing thyroid hormone.⁶

 

Iodine is found in iodized salt, dairy products, and seafood, and levels can vary greatly depending on a child’s diet. As the popularity of low-salt diets grew, coupled with changing agricultural practices, iodine intake has dropped significantly since the 1970s. As a result, some parents choose to supplement to ensure their child is getting enough iodine to support their growth and development. ⁷

  

As with vitamin D, too much iodine is unsafe, so getting professional guidance is important before supplementing your child with iodine (iodine from the diet is less of a concern for excess intake).  

 

Calcium 

 

As the most abundant mineral in the body, calcium (along with other nutrients like vitamin D, magnesium, vitamin K, and phosphorus) is essential for normal growth and development of bones and teeth in children.⁸

 

Meeting daily requirements may not be an issue for those who eat dairy products like milk or yogurt or other calcium-rich foods like leafy greens. Researchers have found that although some children with inadequate dairy intake can benefit from calcium supplementation, such as those who follow a vegan lifestyle or take medication that interferes with bone mineral metabolism, most children don't need additional calcium supplementation.³ 

 

Iron 

 

Iron is an essential nutrient for the normal cognitive development of children. Like calcium, many children get enough from their foods, but certain kids may be more at risk of not getting enough. Diets low in iron-rich foods or high in processed foods can lead to inadequate iron intake. In addition, certain groups of children may need additional iron supplementation, such as children who drink a lot of cow's milk (which can interfere with iron absorption) and teenagers with heavy menstrual periods.⁹

 

Iron levels can be easily monitored through a simple blood test, and if deficiency is detected, a healthcare professional should monitor supplementation. Too much iron can also negatively affect the body, so it’s important to follow recommended dosages. 

 

Omega-3 

 

Omega-3 fatty acids are essential for children and adults. In the body, omega-3’s are converted to docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). In infants, DHA intake contributes to normal vision development, while maternal intake while pregnant and breastfeeding contributes to normal brain development.¹⁰

  

Fish is a good source of omega-3 fatty acids, and those who eat fish twice a week can usually meet the recommended intake. Omega-3 fatty acids are also found in plant foods like flaxseed, chia seeds, and walnuts. However, these plant-based sources provide a different type of omega-3 fatty acid (alpha-linolenic acid), which must be converted in the body to DHA and EPA. This conversion is less efficient than with fish, so it takes more plant-based sources to meet the same recommended intake.¹¹ 

 

Picky eaters frequently avoid fish and other plant-based sources of omega-3 fatty acids, making supplements a popular choice to meet recommended dietary needs.  

 

 

Your Child's Unique Needs Should Guide Supplementation 

 

Whether your child can benefit from a supplement depends on their body, diet patterns, and nutrition needs. It’s tempting to turn to friends, family, or even social media for recommendations, but nutrition is so individualized that working with a health professional can help you make the best choice for your child. 

 

Professional recommendations can help limit the chance of accidentally taking too much of a nutrient or wasting money on something unnecessary. They can also help you differentiate between brands that meet quality and safety standards with formulas more likely to be absorbed by your child’s body. 

 

 

Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian.   

  

⁺The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.   

 

References 

 

1 Martini L, Pecoraro L, Salvottini C, Piacentini G, Atkinson R, Pietrobelli A. Appropriate and inappropriate vitamin supplementation in children. J Nutr Sci. 2020;9:e20. Published 2020 Jun 5. doi:10.1017/jns.2020.12

 

2 Kaganov B, Caroli M, Mazur A, Singhal A, Vania A. Suboptimal Micronutrient Intake among Children in Europe. Nutrients. 2015;7(5):3524-3535. Published 2015 May 13. doi:10.3390/nu7053524

 

3 Barretto JR, Gouveia MADC, Alves C. Use of dietary supplements by children and adolescents. J Pediatr (Rio J). 2024;100 Suppl 1(Suppl 1):S31-S39. doi:10.1016/j.jped.2023.09.008

 

4 Martens PJ, Gysemans C, Verstuyf A, Mathieu AC. Vitamin D's Effect on Immune Function. Nutrients. 2020;12(5):1248. Published 2020 Apr 28. doi:10.3390/nu12051248

 

5 Srivastava SB. Vitamin D: Do We Need More Than Sunshine?. Am J Lifestyle Med. 2021;15(4):397-401. Published 2021 Apr 3. doi:10.1177/15598276211005689

 

6 Bailote HB, Linhares D, Carvalho C, Prazeres S, Rodrigues AS, Garcia P. Biology (Basel). 2022;11(10):1507. Published 2022 Oct 14. doi:10.3390/biology11101507

 

7 Hatch-McChesney A, Lieberman HR. Iodine and Iodine Deficiency: A Comprehensive Review of a Re-Emerging Issue. Nutrients. 2022;14(17):3474. Published 2022 Aug 24. doi:10.3390/nu14173474

 

8 Abrams SA. Bone Health in School Age Children: Effects of Nutritional Intake on Outcomes. Front Nutr. 2021;8:773425. Published 2021 Nov 19. doi:10.3389/fnut.2021.773425

 

9 Atkins LA, Spence AC, Szymlek-Gay EA. Iron Nutrition of Pre-Schoolers in High-Income Countries: A Review. Nutrients. 2023;15(11):2616. Published 2023 Jun 2. doi:10.3390/nu15112616

 

10 Borasio F, De Cosmi V, D'Oria V, et al. Associations between Dietary Intake, Blood Levels of Omega-3 and Omega-6 Fatty Acids and Reading Abilities in Children. Biomolecules. 2023;13(2):368. Published 2023 Feb 15. doi:10.3390/biom13020368

 

11 Burns-Whitmore B, Froyen E, Heskey C, Parker T, San Pablo G. Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration?. Nutrients. 2019;11(10):2365. Published 2019 Oct 4. doi:10.3390/nu11102365

Premenstrual Syndrome (PMS) is a common group of symptoms experienced by reproductive-aged women on a global scale. Estimates are that up to 75% of menstruating women experience PMS to some degree. A syndrome, PMS manifests as a collection of symptoms, present in varying degrees, during the luteal phase of the menstrual cycle – the two weeks following ovulation until the onset of bleeding, and sometimes including the first few days of bleeding. The large constellation of symptoms women may experience include irritability, mood swings, anxiety and depression, water retention, fatigue, food cravings and appetite dysregulation, breast tenderness, achy joints, nausea, various intestinal and digestive discomforts, acne, headaches, insomnia, brain fog, and cramping. 

 

The etiology of PMS has long been debated. Theories include estrogen and progesterone excess or deficiency, or an abnormal sensitivity to those hormones, prolactin increases, and abnormalities with neurotransmitters and their interactions with hormones, including the neurotransmitters serotonin, gamma-aminobutyric acid (GABA), and the catecholamines. Abnormal hypothalamic-pituitary-adrenal (HPA) axis function, insulin resistance, genetic tendencies, and nutritional issues have also been implicated as factors involved in PMS.  

 

Tracking symptoms over the menstrual cycle is the mainstay of diagnosis. Once a diagnosis is made, therapeutics can include lifestyle modifications, stress reduction techniques, nutraceuticals and/or pharmaceuticals.  

 

Lifestyle solutions & natural products for menstrual comfort 

 

Lifestyle interventions are generally safe and beneficial and should be part of all PMS treatment plans. These include exercise, stress reduction, chemical avoidance, proper sleep, morning light exposure, meditation, and improved nutrition.  

 

Nutraceuticals that may support menstrual comfort and mood include vitamins, minerals, Omega 6 fatty acids, and plant extracts. Published data supports calcium supplementation as an effective way to support mood in PMS women by affecting serotonin production and tryptophan metabolism. The symptoms most helped by calcium include mood swings, anxiety, depression, fatigue, and dysregulated appetite.¹  

 

The benefits of Evening Primrose Oil (EPO) are also well documented. EPO is a derivative of Omega 6 fatty acid that contains linoleic acid and a smaller amount of gamma linoleic acid. Essential fatty acids such as EPO  support menstrual comfort particularly breast tenderness (mastalgia). The beneficial results, however, may take up to 4-6 months and women should be counseled appropriately to stay on this supplement to achieve the desired benefits.² Gamma-linolenic acid (GLA), a derivative of EPO, is also used for supporting menstrual comfort. Benefits include reduction of breast tenderness, mood support, fluid retention, and digestive symptoms.³ 

 

Vitamin D has been shown in multiple studies to supportmany PMS symptoms, including body aches, mood swings, and cramping.⁴ Vitamin B6 has been shown to support/promote positive mood mood.⁵ Another beneficial supplement is a derivative of green tea, L-Theanine. Studies clearly document L-Theanine’s impact on PMS symptoms, including support for irritability, mood swings, and crying. No adverse effects have been reported.⁶  

 

 

 

Taking control of women’s menstrual cycles 

 

For many women, improvements in lifestyle combined with targeted nutraceuticals will lead to support for menstrual comfort. Untreated PMS can have serious negative consequences on the quality of life of young, reproductive-aged women. But with treatment protocols derived from the significant, high-quality research that has been published on PMS, no woman has to be seriously impacted by her menstrual cycles. With consultations from your healthcare practitioner, commonsense lifestyle measures, and targeted natural products- and pharmaceuticals only when necessary- all women can have the opportunity to lead lives unhindered by PMS symptoms.  

 

Ask the Expert  

 

How common is PMS? 

 

Up to 70% of menstruating people experience PMS to some degree. 

 

What causes PMS? 

 

The causes are likely multifactorial and vary from person to person. Probable culprits include genetics, fluctuating hormones and neurotransmitters, environmental endocrine disruptors and other toxins, nutritional deficiencies, and circadian rhythm dysfunction.  

 

When do the symptoms of PMS appear during a menstrual cycle? 

 

Most people experience PMS symptoms during the luteal phase of the menstrual cycle – the two weeks following ovulation until the onset of bleeding, and sometimes including a few days after the bleeding begins. 

 

What natural approaches are there to improve the symptoms of PMS? 

 

Lifestyle interventions are often successful in reducing PMS severity. Moderate exercise, improved sleep, and eating a high fiber, nutrient-rich, plant-focused diet can be helpful. Targeted nutraceuticals may also improve symptoms. 

 

Meet Our Expert  

 

Felice Gersh, M.D. is a multi-award-winning physician with dual board certifications in OB-GYN and Integrative Medicine, with degrees from Princeton University, University of Southern California School of Medicine and University of Arizona School of Medicine. 

 

She is the founder and director of the Integrative Medical Group of Irvine, a practice that provides comprehensive health care for women by combining the best evidence-based therapies from conventional, naturopathic and holistic medicine. For many years, she taught obstetrics and gynecology at Keck USC School of Medicine as an Assistant Clinical Professor. She now serves as an Affiliate Faculty Member at the Fellowship in Integrative Medicine through the University of Arizona School of Medicine.  

 

Dr. Gersh is a prolific writer and lecturer who speaks globally on women’s health and regularly publishes in peer-reviewed medical journals. She has been featured in multiple medical documentaries, including the Real Skinny on Fat, Fasting, and The Business of Birth Control. She is the bestselling author of the PCOS SOS series and Menopause: 50 Things You Need to Know.   

 

+Our Medical Consultants are retained advisors to Pure Encapsulations.   

 

 

REFERENCES 

 

1. Shobeiri F et al. Obstet Gynecol Sci. Effect of calcium on premenstrual syndrome: A double-blind randomized clinical trial. 2017; 60(1): 100–105. 

    

2. Filho EA. Reprod Health. Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomized, double blind, placebo-controlled study 2011; 8: 2. 

    

3. Mahboubi M. J Menopausal Med. Evening Primrose (Oenothera biennis) Oil in Management of Female Ailments. 2019; 25(2): 74–82. 

    

4. Bahrami A. Gynecol Endocrinol. High dose vitamin D supplementation can improve menstrual problems, dysmenorrhea, and premenstrual syndrome in adolescents 2018 Aug;34(8):659-663. 

    

5. Maroufi, M., Marofi, M. Ann Gen Psychiatry 5 (Suppl 1), The efficacy of vitamin B₆ for treatment of premenstrual dysphoric.  S306 (2006). 

    

6. Timmcke JQ et al. Efficacy and Short-Term Safety of L-Theanine in Randomized, Double-Blind, Parallel-Group Study. The FASEB Journal Nutrition; 2008; Supplement .760