According to research in American Journal Epidemiology, a study of 3000 women was done over a ten year period and found through increasing iron through food intake 30-40% of the women were able to prevent PMS from occuring.
Some indication of zinc supplementation helped
Women consuming the highest amounts of potassium had the highest risk of PMS. The levels of zinc taken for the study was 15mg which is higher than the RDA of only 8 mg per day.
To reduce risk of PMS symptoms
The dosage taken was 20mg a day of iron saw a lower risk of PMS which is higher than the Recommended Daily Allowance for perimenopausal women is 18 mg a day. This amount of iron can be found by eating just 1 to 1.5 bowls of iron fortified cereal each day or with iron supplements.
The unexpected finding of high potassium levels causing PMS disturbances even at levels below RDA 4,700-mg per day due to potassium regulating the body’s fluid table and may affect bloating and fluid retention and swelling in the extremities.