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Many women suffer from premenstrual symptoms or menstrual cramps every month. Faced with an array of medications and home remedies to try to alleviate these symptoms, some women are now finding that they can control their bodies better by ensuring they get the right mix of the vitamin blend and minerals their body needs.

What Vitamins and Minerals Help?

Doctors have recommended for year that menstruating women take extra iron to prevent anemia. With the loss of blood over several days, many women find that their iron levels plunge. The recommended 15 mg per day is easiest to consume as a dietary supplement, either on its own or as part of a multivitamin.

Women who find they crave red meat during their periods should think twice about giving into these cravings. Beef, lamb and pork may actually aggravate menstrual cramping. Our bodies use the saturated fats from these meats to create chemicals that cause the uterus to contract, creating cramps. So while you may be solving one problem, the need for extra iron, you could be making a cramping problem worse.

Studies have shown that a diet high in calcium can provide relief from menstrual cramps. Recommended doses vary from 1,000 mg to 1,500 mg per day. Since a diet high in calcium is important for strong bones anyway, making sure you take enough to help control cramps is a great idea.

The other buy bulk glycine combination that has been shown to help with cramping is the vitamin B 6 and niacin. It's important to keep an eye on the level of B 6 in any supplement you're taking, since excessive levels can be toxic. The dose should be in the 200-300 mg range.

Niacin works best if you start taking it between seven and ten days before your period is due to begin. Then you should stop taking it the day your period starts. The minimum effective dose is 25 mg, but if that doesn't work for you, try increasing the amount.

Some women need as much as 200 mg of niacin per day to ward off cramps. There is a need for caution in women with liver problems, who should only take niacin after checking with their doctors for possible problems.

Another supplement recommended to keep women feeling great during their periods is the vitamin C. Getting as much as 1,000 mg every day may keep you feeling better and prevent some of the normal discomfort.

Not Just the Vitamin - Nutritional Tips

Don't stop with just the vitamin. For women who tend to retain water during their periods, it's important to limit sodium. Salty snacks like chips and cheeses can make you feel bloated. Some of the worst offenders are processed foods like canned soups and microwave dinners. Be sure to betaine hydrochloric acid labels and keep your salt intake down until your period ends.

The other common complaint with monthly cycles is a tendency to become constipated. By adding extra fiber to your diet during your period, you should be able to keep your digestive system functioning normally.

There will always be a certain amount of inconvenience women face during their periods, but it doesn't have to include debilitating pain. Following these suggestions for using the vitamin and mineral suggestions here to reduce symptoms may offer some women a chance to feel a little more normal throughout their menstrual cycles.

The vitamins and supplements portal owned by Mike Selvon contains more great tips on the vitamin and menstrual pains. Why not visit us to educate yourself further and leave a comment at our vitamins and supplements blog.

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There are eight B vitamins in vitamin B complex as well as several related substances. The eight vitamins are thiamine (B1), riboflavin (B2), niacin (B3), l arginine hydrochloride dosage and side effects (B6), cobalamine (B12), folic acid, pantothenic acid and biotin. The other related substances include choline, inositol and para-aminobenzoic acid (PABA).

Although each individual vitamin or related substance performs a different function in the body, they all work together to maintain good health and vitality. A well balanced diet should provide us with all the B vitamins we require, but because they are water soluble and therefore not retained by the body, we need a daily dietary source.

The majority of multivitamin and mineral supplements contain B-complex vitamins as well as other essential vitamins and minerals. Since multivitamin/mineral supplements are more complete than B-complex vitamins by themselves, multivitamin-mineral supplements are usually recommended to prevent deficiencies over individual vitamin supplements.

The Vitamin B Complex is essential for correct RNA and DNA synthesis and cell reproduction. As our Skin, Hair and Nails are constantly growing and renewing themselves we need the following B vitamins to ensure the good health of these structures - Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Biotin and Choline. Deficiencies of any of these B Vitamins can lead to dry, grey skin, dermatitis, wrinkles, acne, rashes, falling hair and weak, splitting nails.

B1, known as thiamine, serves as a catalyst in carbohydrate metabolism and helps synthesize nerve-regulating substances. Deficiency can cause heart swelling, leg cramps, and muscular weakness. Rich food sources high in thiamine include liver, heart, and kidney meats, eggs, leafy green vegetables, nuts, legumes, berries, wheat germs, and enriched cereals. The Recommended Dietary Allowance (RDA) is 1.5 mg. Some believe thiamine helps protect against alcoholism and that it is good for depression, stress, and anxiety. It is also said to improve mental ability and to help indigestion.

Most B-complex vitamins work together in synergy to provide a number of health benefits for the body. In general, they have been shown to enhance the nervous system and immune function, bolster metabolism, promote cell growth and division-including red blood cells which prevent anemia, and maintain healthy skin and muscle tone. They also work together to help combat stress, fatigue, depression, and cardiovascular disease.

The B-12 vitamin is of note because it is not available from plant products, making B-12 deficiency a concern for vegans. Manufacturers of plant-based buy co q10 will sometimes report B-12 content, leading to confusion about what sources yield B-12. The confusion arises because the standard US Pharmacopeia (USP) method for measuring the B-12 content does not measure the B-12 directly. Instead, it measures a bacterial response to the food.

Chemical variants of the B-12 vitamin found in plant sources are active for bacteria, but cannot be used by the human body. This same phenomenon can cause significant over-reporting of B-12 content in other types of foods as well.

The age of an individual will determine how much vitamin B complex they will take. There are several good benefits you can receive by taking vitamin B complex. Nervousness and pressure can be lessened if you take vitamin B complex. If you suffer from tiredness this can be reduced by taking vitamin B complex. In addition, a regular intake of vitamin B complex can help individuals recover sooner from sickness.

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