Iron and PMS

Are you currently exposed to phthalates on a regular basis? Were you exposed during early developmental stages—for example, through maternal exposure such as a mother working in a hair salon while pregnant? Have you noticed symptom improvement after reducing phthalate exposure?

Higher phthalate levels have been associated with a two-fold increase in the rate of endometriosis. Phthalates are present in almost anything fragranced and are widely used in soft plastics, vinyl, cleaning products, nail polish, and perfumes. As early as 2002, environmental groups reported that over 70% of personal care products contained phthalates. Today, according to the Environmental Protection Agency, more than 470 million pounds of phthalates are produced each year.

Phthalates are now officially recognised as reproductive toxins throughout both the European Union and the United States. Animal studies show that rats given high doses of certain phthalates stopped ovulating altogether. Phthalates reduce oestrogen production by ovarian follicles—oestrogen being one of the primary drivers of follicle growth and egg development in both animals and humans. Suppression of oestrogen by follicle cells would be expected to impair follicle growth, helping explain why women with endometriosis often exhibit significantly higher phthalate levels than those without the condition.

Potential sources of exposure are extensive. Plastics can leach into food, particularly when food is packaged while hot or stored in plastic for long periods. Personal care products are a major contributor, including cosmetics, hair products, lotions, infant care products, medications, medical devices, nail polish, and perfumes.

Vinyl products are another source, such as shower curtains, flooring, wallpapers, blinds, diaper mats, rain gear, inflatable mattresses, school supplies, car interiors, and yoga mats. Additional exposures may come from air fresheners, electronics, plastic jewellery, sex toys, and children’s toys.

Given their prevalence and biological impact, understanding and minimising phthalate exposure is an important consideration in hormone and reproductive health.

How many of the following symptoms for iron deficiency do you have?

• Non-Physical Symptoms
• Anxiety
• Cognitive dysfunction
• Dizziness
• Fatigue
• Headaches
• Lowered attention
• Light-headedness
• Mood swings
• Post-partum depression

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Physical:

• Atrophy or enlargement of the taste buds
• Compromised immune function
• Hair loss
• Koilonychia (Brittle, spoon-shaped nails)
• Leg cramps / heavy legs
• Lowered body temperature
• Mouth sores
• Pale skin complexion
• Palpitations
• Poor thyroid function
• Skin problems
• Shortness of breath
• Swollen tongue
• Restless legs
• Pregnancy complications

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Here are some of the mechanisms behind the above symptoms:

Iron is required for tryptophan hydroxylase activity, this enzyme converts tryptophan to 5HTP, the precursor for serotonin – the chemical brain messenger responsible for our happiness. Therefore with inadequate iron levels, serotonin production will be reduced.

Iron is also needed for tyrosine hydroxylase, this enzyme is essential for the production of dopamine – the chemical brain messenger that is responsible for our drive and motivation.

Iron is essential for the intracellular reception of T3. This reduces the activity of the main thyroid hormone thus lowering metabolism, energy, whilst leading to hair loss and other related factors.

Iron is required to make hemoglobulin. Hemoglobulin helps carry oxygen within the blood to tissues, an integral part of energy production. If iron is low, the body’s ability to produce energy is hindered therefore increasing the likelihood for fatigue. This same mechanism leads to reduced oxygen availability to the brain giving reason as to why headaches are also linked to iron deficiency.

The paling of the skin and inside of the eyelids is due to less hemoglobulin within the blood, as hemoglobulin gives blood its red pigmentation.

Reduced hemoglobulin levels result in less oxygen within the body. As a compensatory mechanism, the body will start to increase breathing and heart rate in hope to get more oxygen, thus leading to a shortness of breath and increased heart palpitations.

PMS is characterised by a collection of physical and emotional symptoms that occur in the day before menstruation.

(Awanish Kumar Pandey, et al. 2013) indicated that 100% of girls tested showed a prevalence of at least one symptom of PMS, with 42.5% showing more than five symptoms.

Some of the most common psychological symptoms ranged from:

• Lethargy (83%)
• Anger and hypersomnia (74%)
• Anxiety (68.5%)
• Feeling overwhelmed (62.5%)
• Hopelessness (50%)
• Difficulty in concentrating (33.5%)
• Tearfulness (26.5%)
• Insomnia (26%)

Some of the most common physical symptoms ranged from:

• Joint or muscle pain (77.5%)
• Headaches (67%)
• Weight gain (58%)
• Backache (57.5%)
• Bloating (41%)
• Breast tenderness (31%)
• Acne (*16.5%)

*16.5% may seem low when compared with some of the other figures mentioned above, however, this still equates to 1/6 women suffering from acne every single month around their menstruation.

The conventional approach for addressing PMS uses SSRI’s, which numbs the individual along with increasing the likelihood of suicide ideation, risks post-SSRI-sexual-dysfunction and depletes melatonin.

This complex condition likely has multiple causes, with fluctuations in hormone levels and nutritional deficiencies playing key roles.

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OESTROGEN

One of the possible reasons for PMS has been associated with the excess of oestrogen relative to progesterone.

High oestrogen has also been found to increase thyroid-binding-globulin, which will reduce the activity of the thyroid hormones, further leading to apathy and a lack of energy. Ensuring oestrogen’s efficient metabolism through the correct pathways and supporting elimination from the body is paramount.

In short, this requires a range of nutrients from cruciferous vegetables, flaxseed and possibly grapefruit (grapefruit does have the ability to inhibit CYP3A4 enzyme which will decrease the metabolism of medication. Therefore grapefruit should be avoided to prevent medical complications).

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PROGESTERONE

Progesterone is also at its lowest during the time of PMS. Progesterone acts on GABA receptors in the brain to produce a calming effect along with supporting thyroid conversion, thus assisting with energy.

The consumption of Wild Yams supports progesterone.

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MAGNESIUM

Magnesium deficiencies may be causing or aggravating symptoms of PMS. Magnesium is essential for nerve, muscle function and the ability for the muscles to relax, all of which can be affected in PMS. (Iran J Nurs Midwifery Res. 2010 Dec).

A decrease of 12.42% in serum magnesium levels have been found in the follicular phase when compared to the menstruation with magnesium levels elevating a further 7% in the luteal phase. These fluctuations portray the role of magnesium in accordance with menstruation. Magnesium can be obtained through the consumption of dark chocolate or almonds.

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IRON

In a meta-analysis, eating an iron-rich diet was linked to a 31% lower risk of developing premenstrual syndrome (Am J Epidemiol. 2013 May). Iron will be depleted during menses, thus further depleting levels. Iron is essential for energy regulation, along with being an essential a cofactor for the enzyme tryptophan hydroxylase, which catalyses the conversion of tryptophan into 5-hydroxytryptophan, a precursor for serotonin (the neurotransmitter associated with mood and happiness).

Iron obtained from plants is likely to have reduced bioavailability within the body. It is often accompanied by phytic acid and oxolates, both of which bind with the iron to prevent absorption.

Another factor to take into account when seeking to optimise iron levels within the body is stomach acid (HCl). HCl is essential to break iron down from food for assimilation within the body.

One can complete the baking soda challenge test for indication of whether their HCl is low or not, by drinking 250ml of water mixed with 1/4tsp of baking soda first thing in the morning. If the individual belches after the 3-minute mark, this would correlate to low HCl and therefore a likelihood that the individual will have poor digestion and assimilation of iron within their body.

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ZINC

Women have a 24%–29% lower risk of PMS when in the top 2 quintiles of zinc to copper ratios (Am J Clin Nutr. 1995). Zinc deficiency is associated with depression while copper up-regulates the CYP19A1 enzyme, which leads to aromatisation of androgens to oestrogen (estradiol) while enhancing estradiol binding affinity to the oestrogen receptors, which amplifies its action.

Below are my preferred dietary sources of zinc per 100g:

• Oysters – 61mg
• Beef – 11mg
• Hemp Seeds – 10mg

Zinc is another micronutrient which requires HCl for its assimilation, therefore assessing HCl status could also correlate with the potential zinc status within the individual.

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VITAMIN B6

The effectiveness of Vitamin B6 in the treatment of PMS dates back over 40 years. Results were noted such as ‘significant decreases in all symptoms’ (Goei and Abraham, 1983), ’70% reporting good or partial response’ (Brush, 1988) and an ‘improvement in 63% of patients on pyridoxine’ (Day, 1979). The dose used within these studies ranged from 40-200mg (with possible risk of toxicity at 200mg).

Only one patient of the 940 participating in these trials indicated the presence of any side effects that could be attributed to the neuropathy associated with pyridoxine toxicity (London RS, et al. 1991).

Obtaining this level of Vitamin B6 effectively through food will be extremely difficult as these dosages are 29-115 times that of the recommended daily allowance.

Below are my preferred dietary sources of Vitamin B6 per 100g:

• Organic liver – 0.6mg
• Pistachios – 1.7mg
• Salmon – 0.9mg

Above is just an example of how proper nutrition can support and mitigate against PMS.