Lenka is a qualified naturopath and a guide on the path to balance. She focuses on the lifestyle of her clients and supports important regenerative processes of the body with the help of herbs, vitamins, minerals, and diet. Together with clients, she seeks the context of the origin of problems on both physical and emotional levels. With respect and humility, she uses the power of nature to restore health. You can connect with Lenka on her website www.telomysl.cz or via Instagram: naturopatka.lenka
Leni, we are at the last, third part of our interview series. Today, we will focus on our favorite topic, which is vitamins, minerals, and herbs to support women's health.
What minerals and vitamins do you recommend to women for PMS symptoms and hormonal imbalance?
Among minerals, magnesium works excellent, relaxing muscle tension, helping to alleviate muscle cramps and PMS symptoms. It is suitable to take in combination with vitamin B6 and zinc. It is best absorbed at night and on an empty stomach. The dosage during the 10 days before menstruation and during menstruation can be 300-400 mg 1-2 times daily (do not exceed 800mg for more than 14 consecutive days). The form of magnesium is also crucial; if you have inconsistent stools that lead to diarrhea during menstruation, avoid the citrate form, which excessively stimulates the intestines. Recommended forms: chelated, glycinate, magnesium bisglycinate. Undesirable forms of magnesium: oxide, hydroxide, sulfate. After menstruation, I recommend reducing to 400 mg daily and taking it for a maximum of one to two months continuously, then discontinuing.
In your diet, you can find it in these foods: spinach, cocoa, avocado, pumpkin, dried unsulfured apricots, dates, banana, raspberries, almonds, cashews, pine nuts, walnuts, broccoli, kale, beans, chickpeas, brown rice, salmon, tuna, mackerel, mineral waters.
What herbs are suitable for PMS symptoms and help relieve digestion, reduce menstrual pain or headaches?
From a herbal perspective, if a woman wants to relieve digestion, I recommend fennel, which improves digestion, aronia, which tunes the organs with internal secretion, chicory, which supports the liver and pancreas. An excellent herb for PMS and during menstruation is yarrow, it regulates digestion and the cycle, contains tannins and therefore reduces pain. If the pains are really severe, meadowsweet is excellent, as it contains salicylates, which are substances that reduce and relieve pain. If you suffer from swollen breasts, headaches, and fatigue, I recommend Ginkgo biloba extract; few people know that it is an excellent herb for women. Of course, the body can also benefit from lemon balm, valerian, ginger, lady's mantle, calendula, and Chinese angelica tea. If you combine herbs yourself, mix a maximum of 3-5 herbs at a time. Sometimes less is more, so I always recommend consulting an expert who will prepare a tailored blend for you.
What herbs do you recommend to support women's health (e.g., immunity, reproductive system, or mental health)?
Excellent herbs that help with stress are herbs from the adaptogen group. They protect the body against stress and at the same time support it to adapt to stress, or to adjust to external circumstances.
An excellent helper is:
- Ashwagandha: positively affects the reproductive system, promotes relaxation, sleep, reduces fatigue, supports concentration, cognitive and mental activity.
- Holy Basil or Tulsi: has antioxidant effects, supports the immune system and protects against stress.
- Licorice: reduces undesirable symptoms of menopause and has a positive effect in problems with polycystic ovaries, is anti-inflammatory, has antibacterial effects, improves skin quality, facilitates falling asleep, and stimulates male fertility (Beware of high blood pressure, ideally use DGL form).
- Schisandra chinensis, or Schizandra: is used against fatigue, acts on chronic fatigue syndrome, improves concentration, the ability to concentrate and maintain attention. Schizandra is one of the most effective phytoadaptogens. It alleviates depression, nervous exhaustion and is used in the treatment of impotence (it is a natural aphrodisiac), promotes liver regeneration and regulates cholesterol levels.
- Asparagus racemosus, or Shatavari: has a positive effect on both female and male sexual and reproductive systems. It also has a beneficial effect on mental well-being, stress, sleep, supports the menstrual cycle and vitality.
Finally, I would like to ask, which women inspire you the most in life?
Several women inspire me. They influence my life, and I still look up to them. The first is my mom, who led me to the path of naturopathy. She was also the first one to read about that school and immediately told me, this is finally the school for you. She has a beautiful approach to people and always has something at hand, or advice, when someone is in trouble. She is always positive and willing to help.
Another woman with a capital W. is Iveta Skuherká, who founded Ecce Vita. She already has many life successes and experiences behind her, and Ecce Vita is her life's mission. She says: I already have enough of everything, and now it's time to give to others. She studied clinical naturopathy with me and is now dedicated to the production and import of naturopathic products and supplements. Thanks to her, as a naturopath, I have access to amazing, verified, clean supplements and herbs.
The third Grace is Dr. Zina Kaucká, for me a huge icon in the field of immunology and homeopathy. We are colleagues at the Endala clinic, where we both work. She shares her accumulated life experiences with me and teaches me to go deeper and not to settle for the information that it's impossible.
We sincerely thank Lenka for a series of very interesting interviews.
Links to other interviews with Mgr. Lenka Ptáčníková:
- Menstruation, PMS and hormonal imbalance from a naturopathic perspective
- The connection between naturopathy and women's health
Femvie products that can help you
We have selected products related to this topic that can support your health:
- 💊 Premenstrual Complex — natural support for calmer days before menstruation
- 💊 Magnesium — relieves cramps, irritability, and fatigue during PMS
- 🌿 Cramp Days Relaxing Oil — natural relief from pain and cramps
- 🩹 Menstrual Patches — natural support during painful days
- 📦 PMS Comfort Pack — a complete set for managing PMS symptoms
Frequently Asked Questions
What is PMS and when does it start?
PMS (premenstrual syndrome) refers to a set of physical and emotional symptoms that appear 1–2 weeks before menstruation. These include irritability, fatigue, bloating, or breast tenderness.
How to naturally alleviate PMS?
Regular exercise, limiting sugar and caffeine, getting enough sleep, and supplements such as magnesium or a premenstrual complex can help. Tracking your cycle allows you to anticipate PMS and prepare better.
Is PMDD the same as PMS?
No. PMDD (premenstrual dysphoric disorder) is a more severe form of PMS with significant psychological symptoms such as depression or anxiety. If symptoms severely disrupt daily life, consult a doctor.
