Many women view premenstrual syndrome, commonly known as PMS, as an inevitable monthly ordeal that simply must be tolerated. This condition can profoundly impact emotional well-being, physical health, daily habits, and various other aspects of life, resulting in a consistently uncomfortable experience with each menstrual cycle. Although PMS is widespread among women, it is not considered a normal physiological process, which means effective strategies exist to reduce and manage its disruptive symptoms.
Spice authority Kanchan Koya, Ph.D., highlights turmeric as a promising natural remedy for alleviating premenstrual discomfort. In discussions about the therapeutic properties of this vibrant spice, Koya shared insights on its potential benefits specifically for PMS and the optimal timing for consumption to achieve the greatest effectiveness.
Koya referenced a key clinical trial that demonstrated notable improvements in PMS symptoms among participants who took curcumin supplements, the primary active ingredient found in turmeric. This research examined a broad spectrum of PMS manifestations, including emotional disturbances such as restlessness, irritability, and anxiety; physical complaints like gastrointestinal issues, headaches, and abdominal discomfort; as well as behavioral changes encompassing fatigue, shifts in appetite, and diminished energy levels.
The trial results indicated a substantial reduction in these symptoms following consistent curcumin supplementation over the course of three consecutive menstrual cycles, strongly suggesting turmeric’s efficacy as a supportive treatment for PMS.
To explain the underlying mechanisms, Koya emphasized the potent anti-inflammatory properties inherent in turmeric. She noted that a significant portion of the adverse effects associated with PMS stems directly from inflammatory processes within the body. Supporting this connection, a 2016 scientific investigation identified a clear correlation between the intensity of PMS symptoms and elevated levels of high-sensitivity C-reactive protein, a reliable marker of inflammation.
When should you take turmeric in your cycle?
For individuals experiencing intense PMS symptoms, Koya advises adopting a supplementation regimen mirroring the one used in the clinical study: taking the supplement twice daily, spaced approximately every 12 hours, beginning seven days before the start of menstruation and continuing for three days after menstruation begins. She stresses the necessity of pairing turmeric with enhancers that improve curcumin’s bioavailability, such as piperine derived from black pepper, to maximize absorption and therapeutic impact.
While incorporating turmeric into everyday cooking offers a practical way to include it in your diet, Koya points out that supplements provide a more reliable and potent option for addressing PMS specifically. “Incorporating turmeric into meals is certainly beneficial,” she explains, “but achieving the therapeutic dose of curcumin—around 200 mg per day—through food alone is challenging without supplementation.” She advocates for high-quality supplements featuring whole turmeric extracts that include not only curcumin but also other valuable bioactive curcuminoids for comprehensive support.
