Vegetables need to be eaten raw as cooking destroys B vitamins. Vitamin E promotes hormonal balance and helps reduce breast tenderness. When vitamin E is taken, vitamin C becomes depleted. Vitamin C helps relieve stress, supports the immune system and has a diuretic effect. Magnesium deficiency is related to all types of PMS and may explain the common craving for chocolate, which is magnesium rich, when premenstrual.
Potassium helps regulate fluid retention.
Women who experience bloating may be potassium deficient. Potassium supplements may upset the stomach. Iron deficiency may cause fatigue and weakness particularly if the menstrual flow is heavy. Iron supplements are best taken with vitamin C to aid absorption by the body. Zinc deficiency may contribute to symptoms of irritability, depression, nervousness and headaches.