Life Extension Magazine®

Ginger extract and Vitamin B6 help relive pms symptoms

Relief for Premenstrual Symptoms

In separate clinical trials, daily use of a standardized ginger extract, and combination of vitamin B6 and magnesium, help relieve common premenstrual symptoms.

Scientifically reviewed by: Gary Gonzalez, MD, in February 2025. Written by: Marsha McCulloch, MS, RD.

Roughly 48% of women of reproductive age worldwide suffer from premenstrual symptoms.1,2

Painful cramps, mood swings, fatigue, nausea, and lower back pain are some of the most frequently reported complaints of what’s commonly known as premenstrual syndrome or PMS.3,4

Many women take painkillers to cope. While over-the-counter pain medications ibuprofen and naproxen are effective in alleviating physical symptoms like cramps and back pain, they do not have a significant impact on mood symptoms.3

In two separate clinical trials, daily use of ginger, and a combination of vitamin B6 and magnesium, have been shown to help relieve common premenstrual symptoms.

Women who took a standardized ginger extract every day for two months had a stunning 84% reduction in the intensity of their menstrual pain and a complete elimination of nausea, with no side effects.5

A daily combination of vitamin B6 and magnesium reduced period-related mood swings by about half.6,7

Taking these ingredients together may provide relief for a wide range of premenstrual symptoms.

Monthly Period Symptoms

A woman’s “time of the month” is often marked by physical and emotional disruption known as premenstrual syndrome (PMS).

Some of the most common PMS symptoms include:8

  • Menstrual cramps,
  • Anxiety,
  • Backache,
  • Fatigue,
  • Irritability,
  • Mood swings, and
  • Nausea.

PMS symptoms last an average of six days a month,8 and can interfere with work, school, sleep, and social activities.9-11

What Causes PMS?

Many factors contribute to PMS, including hormonal fluctuations, inflammation, and disruptions in levels of specific neurotransmitters.12

Menstrual cramps are linked to high levels of hormone-like compounds called prostaglandins.4,13,14

Certain prostaglandins signal a woman’s uterus to expel the lining that is created each month to prepare for a potential pregnancy. An excess of these prostaglandins may trigger inflammation and contraction of uterine muscles, which causes pain.14,15

To cope, women commonly turn to nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil®, Motrin®) or naproxen (Aleve®). These suppress prostaglandin production to help quell pain.16

A review of 51 clinical trials found that NSAIDs fail to relieve menstrual pain in about 18% of women.17 NSAIDs can also cause side effects like headaches, indigestion13 and ulcers.18

Ginger and Period Pain

Ginger has long been used as a remedy for nausea. Scientists have also validated its anti-inflammatory effects.19

A meta-analysis of five clinical trials found daily ginger extract intake was an effective measure to relieve menstrual pain as compared to placebo. In two clinical trials, oral ginger extract or powder reduced the severity of premenstrual pain in women with primary dysmenorrhea and was as effective as NSAIDs.20

Ginger contains gingeroids that counteract inflammation to relieve pain. For consistent effects, ginger formulas must contain enough of these active compounds and be consumed regularly.21

Scientists developed a ginger-root extract standardized to contain at least 26% gingeroids. That is five times the amount in standard ginger.5

In a clinical trial, healthy women ages 18 to 35 with a history of moderately intense menstrual pain took 100 mg of this standardized ginger extract or a placebo twice daily for two months.

Women taking the ginger extract, on average, had a remarkable 84% reduction in the intensity of their menstrual cramps, representing a significant improvement compared to baseline, whereas the placebo group showed no improvement.5

In addition, the ginger extract eliminated period-related nausea and significantly reduced the number of women reporting lower back pain and fatigue.

The ginger extract had no adverse effects.5

A PMS-Relieving Pair

Diets low in magnesium and vitamin B6 have been linked to PMS symptoms including depression and anxiety.22

Studies suggest the combination of magnesium and vitamin B6 is better at reducing PMS symptoms than either one alone.23

What You Need To Know

Ease Period Pain Without Drugs

  • Women often experience painful menstrual cramps and other disruptive symptoms around the time of their period.
  • Daily intake of a standardized ginger root exact for two months lowered women’s menstrual pain by 84% in a clinical trial. The extract also significantly decreased the experience of period-related nausea, lower back pain, and fatigue.
  • In clinical trials, daily intake of a combination of magnesium and vitamin B6 significantly reduced PMS-related anxiety, mood swings, irritability, and depressive symptoms.
  • Taking ginger extract with magnesium glycinate and vitamin B6 may address a wide range of premenstrual syndrome symptoms.

Magnesium is thought to help premenstrual mood by regulating hormones and neurotransmitters involved in stress, including cortisol, and GABA (gamma-aminobutyric acid).24,25

Magnesium may also relax muscles of the uterus to ease painful menstrual cramps. In a clinical study of women with primary dysmenorrhea, the group receiving 200 mg of magnesium during their menstrual cycle reported significant reduction in pelvic pain as compared to the placebo group.26

Vitamin B6 enhances the uptake of magnesium into cells.27 It also plays a key role in the production of serotonin, a hormone that promotes a positive mood.12 Low serotonin may be involved in PMS.1

In a placebo-controlled clinical trial, women ages 15 to 45 with PMS who took 250 mg of magnesium plus 40 mg of vitamin B6 had a dramatic 59% drop in overall PMS symptoms within two menstrual cycles.6

The improvements included less PMS-related anxiety, depressive symptoms, nausea, and lower back pain.6

Another placebo-controlled study found that daily intake of 200 mg of magnesium and 50 mg of vitamin B6 for one menstrual cycle was more effective at improving anxiety-related premenstrual symptoms than either nutrient alone.7

Women taking the combination had a 44% reduction in their premenstrual symptom score for anxiety, which included mood swings, irritability, and nervous tension.7

The study also indicated that daily supplementation for over a month is necessary for maximum benefits.

Maximizing Magnesium’s Effects

The dosing regimen and form of magnesium could make a difference in relieving PMS symptoms.

Splitting magnesium over two doses in a day promotes more absorption than taking it all at once.28

In addition, certain forms of magnesium are absorbed differently. Magnesium glycinate is one of several well-absorbed forms of magnesium.29

Magnesium glycinate consists of magnesium bound to glycine, an amino acid. Glycine may contribute other benefits. It is an anti-inflammatory agent and supports sleep.30,31

Taking this form of magnesium with vitamin B6 and ginger extract may ease many different symptoms of PMS.

Summary

Women don’t have to suffer from premenstrual syndrome.

Scientists have developed a standardized ginger extract shown to relieve menstrual cramp pain, nausea, lower back pain, and fatigue when taken daily.5

A combination of magnesium and vitamin B6 has been clinically shown to relieve other PMS symptoms, including anxiety, mood swings, irritability, and depressive symptoms.6,7

Taking ginger extract in addition to magnesium glycinate and vitamin B6 may optimize relief from common PMS symptoms.

If you have any questions on the scientific content of this article, please call a Life Extension Wellness Specialist at 1-866-864-3027.

References

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