Pumpkin seeds are rich in Magnesium and Zinc, both of which have been shown to alleviate PMS symptoms. We've compiled information below from research studies below that show how pumpkin seed supplementation helps reduce cramping, alleviate menstrual migraines, and more.

Magnesium

Peace Out, PMS
For many, PMS means anxiety and mood swings. It also means physical symptoms: headaches, bloating, breast tenderness. Magnesium can be a game-changer. Studies show that supplementation of Magnesium creates statistically significant decreases in the severity and duration of PMS symptoms- specifically: mood changes, anxiety, depression, weight gain, bloating, breast tenderness, and fluid retention.

Migraine Magic
Menstrual migraines are challenging to treat, often resistant to many over-the-counter drugs. Research is limited, but a promising double-blind study concluded that daily supplementation with Magnesium reduced the pain and duration of menstrual migraines amongst participants.

Zinc

Quality of Life Booster
Research shows that daily Zinc supplementation not only reduces the incidence of PMS, but also improves Quality of Life scores- for both physical and mental categories- for women with PMS aged 20-39. Zinc plays a role in reducing the prevalence and severity of symptoms like mood changes, vertigo, anxiety, weight gain, bloating, muscular pain and weakness. Studies also reveal that Zinc levels drop significantly during the Luteal Phase (Phase 2) in women suffering from PMS, making replenishing Zinc is an important step in managing PMS symptoms.

Inflammation Calmer
Studies show that Zinc supplementation has similar anti-inflammatory effects as medications, like Midol and Advil. Reducing inflammation and allowing for more oxygen flow to the uterus, Zinc can counteract the effects of prostaglandins and reduce both the incidence and duration of painful menstrual cramps, which 90% of American women experience during the first days of menstruation. Research shows that Zinc reduces the severity of menstrual bleeding as well.

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Sources

Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the Effect of Magnesium and Magnesium Plus Vitamin B6 Supplement on the Severity of Premenstrual Syndrome. Iranian Journal of Nursing and Midwifery Research. 2010;15(1):401-405.

London RS, Bradley L, Chiamori NY. Effect of a nutritional supplement on premenstrual symptomatology in women with premenstrual syndrome: a double-blind longitudinal study. Journal of the American College of Nutrition. 1991;10(5): 494-499. doi: 10.1080/07315724.1991.10718176.

Souza MCD, Walker AF, Robinson P A, & Bolland K. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg Vitamin B₆ for the relief of anxiety-related premenstrual symptoms: A randomized, double-blind, crossover study. Journal of Women's Health & Gender-Based Medicine. 2000;9(2):131-139. doi:10.1089/152460900318623.

Walker AF, Souza MCD, Vickers MF, Abeyasekera S, Collins ML, and Trinca LA. Magnesium supplementation alleviaes premenstrual symptoms of fluid retention. Journal of Women's Health. 1998;7(9):1157-1165. doi: 10.1089/jwh.1998.7.1157.

Facchinetti F, et al. Oral magnesium successfully relieves premenstrual mood changes. Obstetrics And Gynecology. 1991; 78(2): 177–181.

Quaranta S, Buscaglia MA, Meroni MG, Colombo E, Cella S. Pilot study of the efficacy and safety of a modified-release magnesium 250mg tablet (sincromag??) for the treatment of premenstrual syndrome. Clinical Drug Investigation. 2007;27(1):51-58. doi:10.2165/00044011-200727010-00004.

Facchinetti F, Sances G, Borella P, Genazzani AR, Nappi G. Magnesium Prophylaxis of Menstrual Migraine: Effects on Intracellular Magnesium. Headache: The Journal of Head and Face Pain. 1991;31(5):298–301. doi: 10.1111/j.1526-4610.1991.hed3105298.x.
Siahbazi S, Behboudi-Gandevani S, Moghaddam-Banaem L, Montazeri A. Effect of zinc sulfate supplementation on premenstrual syndrome and health-related quality of life: Clinical randomized controlled trial. Journal of Obstetrics and Gynaecology Research. 2017;43(5): 887–894. doi: 10.1111/jog.13299.

Chuong CJ, Dawson EB. Zinc and copper levels in premenstrual syndrome.* Fertility And Sterility. 1994;62(2):313–320. doi:10.1016/s0015-0282(16)56884-8.  

Sangestani G, et al. The Positive Effects of Zinc Supplements on the Improvement of Primary Dysmenorrhea and Premenstrual Symptoms: A Double-blind, Randomized, Controlled Trial. Journal of Midwifery & Reproductive Health. 2015;3(3):378-384.
Eby GA. Zinc treatment prevents dysmenorrhea. Medical hypotheses. 2007;69(2):297-301. doi: 10.1016/j.mehy.2006.12.009.

Kelly RW, Abel MH. Copper and Zinc Inhibit the Metabolism of Prostaglandin by the Human Uterus. Biology of Reproduction. 1983;28(4):883–889. doi:10.1095/biolreprod28.4.883.

Prasad AS. Zinc is an Antioxidant and Anti-Inflammatory Agent: Its Role in Human Health. Frontiers in Nutrition. 2014;1. doi:10.3389/fnut.2014.00014.

Kashefi F, Khajehei M, Tabatabaeichehr M, Alavinia M, Asili J. Comparison of the effect of ginger and zinc sulfate on primary dysmenorrhea: A placebo-controlled randomized trial. Pain Management Nursing. 2014;15(4):826-833. doi: 10.1016/j.pmn.2013.09.001.

Zekavat OR, Karimi MY, Amanat A, Alipour F. A randomised controlled trial of oral zinc sulphate for primary dysmenorrhoea in adolescent females. The Australian & New Zealand Journal of Obstetrics & Gynaecology. 2015;55(4) :369-73. doi:10.1111/ajo.12367.

Teimoori B, Ghasemi M, Hoseini ZSA, Razavi M. The Efficacy of Zinc Administration in the Treatment of Primary Dysmenorrhea. Oman Medical Journal. 2016;31(2):107-111. doi:10.5001/omj.2016.21.

Sangestani G, et al. The Positive Effects of Zinc Supplements on the Improvement of Primary Dysmenorrhea and Premenstrual Symptoms: A Double-blind, Randomized, Controlled Trial. Journal of Midwifery & Reproductive Health. 2015;3(3):378-384.