Thiamin and Riboflavin lower risk of developing PMS by 25%. Niacin helps relieve mentrual cramps in 87% of women. Vitamin B6 and B12 improve mood through the production of serotonin and dopamine. Magnesium helps decrease the following PMS symptoms: mood swings, irritability, depression, anxiety, bloating, fluid retention, breast tenderness, sugar cravings, headaches and poor sleep. Black Cohosh and Wild Yam help normalise estrogen levels. Dandelion reduces water retentions and blasting. Cramp Bark relieves cramps through scopoletin and viopudial.