Plant-Sourced Iron-Rich Diet: A Potential Solution to PMS Discomfort

Key Takeaways:

• A diet abundant in plant-based iron shows promising effects in mitigating symptoms of Premenstrual Syndrome (PMS). Study participants reported a reduction in PMS development by one third with a high-iron diet.
• Other minerals such as zinc also play important roles in alleviating PMS. However, the exact reasons behind how high intake of iron and zinc help PMS are still not fully clear. Current hypotheses include the potential impact of these minerals on serotonin, a brain chemical involved in emotional wellbeing.
• Excessive consumption of these minerals can have harmful implications, therefore, maintaining a balanced diet is crucial.
• The analysis from a decade-long study indicates a 40% risk reduction in PMS in females who consumed higher amounts of plant-based non-heme iron.
• Despite these initial findings, a direct cause-and-effect relationship between a high plant-based iron and zinc diet and lesser PMS symptoms has not yet been definitively established.

Pre-menstrual Syndrome (PMS) is something that’s familiar to a vast number of women worldwide. But a recent revelation points towards the effect of a diet rich in plant-based iron as a possible alleviator to this issue.

The Importance Of Plant-Based Iron

According to analysed data, dietary practices that encompass greater portions of iron derived from plant sources saw an appreciable reduction in the onset of PMS. Women who subscribed to this dietary approach observed a one-third reduction in PMS development as opposed to women with lower iron intake. Good sources of non-meat iron are green leafy vegetables and dried beans.

Role Of Other Minerals

The study also showcased the importance of zinc, being associated with a lesser occurrence of PMS across the decade-long study. Zinc, a mineral found in various fresh fruit and vegetables, seems crucial too.

“This observation implies the significance of mineral range for menstrual cycle health and PMS. A balanced diet is a must for women, and if they aren’t receiving adequate nutrients from their diet, a multivitamin should be considered,” recommended senior associate professor, Elizabeth Bertone-Johnson.

Iron’s Impact On PMS

Despite these findings, it’s not yet clear why high iron intake may alleviate PMS. However, a possible explanation is present in the involvement of iron in various bodily processes. For instance, higher iron levels could potentially increase a brain chemical known as serotonin, which may reduce pain and emotional symptoms of PMS. Low serotonin levels have been connected with clinical depression and other research has linked them to PMS symptoms.

Zinc And PMS

Similar to iron, it’s not yet understood why higher zinc levels might protect against PMS. It was observed that even minimal protective effects were witnessed in women consuming more than 10 milligrams(vmg) of zinc daily.

But, a word of caution comes from Professor Bertone-Johnson, stating the harmful potential of these minerals if consumed in excessively high quantities.

Research Findings And Observations

The piece of research focused on about 3,000 women participating in the U.S. Nurses’ Health Study II. None of these women reported having PMS at the start of the study. Throughout the decade-long study period, the participating women filled out three food-intake questionnaires, and by the end, about 1,057 women reported symptoms of PMS, while no symptoms were reported by the remaining 1,968 women.

The analysis of the collected data revealed that women who consumed higher quantities of non-heme iron, derived from plant-based sources or supplements, were associated with a PMS risk reduction of up to 40% as compared to those who consumed a lesser amount. The risk dropped significantly for women consuming more than 20 mg of iron daily, with the least risk observed in women consuming nearly 50 mg daily.

In contrast, the study also discovered that higher potassium levels seemingly increased the chances of experiencing more PMS, however, no empirical link was found between sodium, known to result in water retention and PMS. Conclusion of such findings however, requires further confirmation through additional studies.

Dietary Repercussions

Supplementing with minerals like too much iron can cause serious problems, and supplementing with something like zinc can disrupt your copper balance. There’s a delicate balance in the body, and women need to take a lot into consideration before they start using supplements,” advised Clinical Nutritionist Samantha Heller.

A shift towards a plant-rich diet might minimize overall oxidative stress and inflammation, potentially lessening PMS symptoms and warding off conditions such as heart disease.

It is critical to note that despite the correlation between dietary iron and zinc and lower PMS symptoms, a direct cause-and-effect relationship hasn’t been established yet.

Further Reading

For more insights about premenstrual syndrome, one can turn to the expert resources provided by the U.S. Office on Women’s Health.