Mood
- Vitamin B6 is essential for neurotransmitter synthesis (dopamine, serotonin, GABA), reducing anxiety and low mood.
- Saffron enhances mood with bioactive compounds, safranal and crocin, which inhibit the reuptake of serotonin and dopamine, meaning more of these feel-good chemicals in your brain.
- Chamomile’s plant compound apigenin crosses the blood-brain barrier and interacts with GABA receptors to reduce anxiety and irritability.
- Omega-3s improve brain cell membrane fluidity, optimising neurotransmitter activity and reducing anger and low mood.
- Zinc may increase brain-derived neurotrophic factor (BDNF), a protein that is key to the brain’s neurobiology, helping to improve emotional regulation.
Energy Levels
- Both Iron and Vitamin B6 reduce fatigue by supporting haemoglobin production in red blood cells, improving oxygen transport throughout the body.
- Iron contributes to normal energy-yielding metabolism.
- Vitamin C increases iron absorption.
Bloating
- Magnesium is an electrolyte that supports the body’s fluid balance, which can help reduce bloating by reducing excess water retention.
Cravings
- Chromium enhances the action of insulin, which helps to control blood glucose levels and in turn reduce cravings.
Menstrual Cramps
- Vitamin D lowers prostaglandins and inflammatory cytokines in the uterus, which contribute to painful cramps.
- Zinc is an antioxidant, so it fights oxidative stress, ultimately reducing cell damage and inflammation that contribute to period pain.
- Magnesium relaxes the smooth muscles of the uterus.
Headaches
- Magnesium reduces headaches by preventing the constriction of blood vessels, and blocking NMDA receptors which contribute to pain sensitivity in migraine.
Breast Tenderness
- Magnesium plays a key role in regulating the body’s fluid balance, helping to reduce swelling that can contribute to tender breasts.
