Premenstrual syndrome: how to relieve PMS with diet and supplements
Relieve PMS with food and supplements? Discover what helps against bloating, mood swings and fatigue before your period.
Summary
Bloating, tender breasts, a short fuse, and cravings for all things sweet: if the week before your period consistently feels tougher than the rest of your cycle, you are far from alone. You can't magic away PMS, but with the right nutrition and targeted supplements, you can certainly make the symptoms a lot more manageable. In this article, you'll learn exactly what premenstrual syndrome is, what foods help, what science says about supplements like magnesium and vitamin B6, and when it's best to consult your GP.
What is PMS?
Premenstrual syndrome (PMS) is a collection of physical and psychological symptoms that appear in the luteal phase of the menstrual cycle: the one to two weeks between ovulation and menstruation. As soon as menstruation begins, the symptoms usually disappear. The precise cause is not fully understood, but hormonal fluctuations of oestrogen and progesterone in the second half of the cycle play a significant role. Some women react more sensitively to these normal fluctuations than others. Many women recognise at least some premenstrual symptoms; the severity varies greatly from woman to woman and from cycle to cycle (Yonkers et al., The Lancet, 2008).
PMS symptoms: physical and psychological
PMS symptoms peak in the luteal phase and decrease as soon as your period starts. They broadly fall into two groups.
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Physical symptoms:
Psychological (emotional) symptoms:
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Are you unsure if your symptoms are truly cycle-related? Keep a symptom diary for two to three cycles: daily prospective recording of symptoms is the scientifically recommended way to diagnose PMS (Yonkers et al., The Lancet, 2008).
The link between nutrition and PMS
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Nutrition doesn't cure PMS – that would be too good to be true. But what you eat does affect several mechanisms that can exacerbate or alleviate your symptoms. First, your blood sugar level. Strong peaks and troughs fuel cravings, energy dips, and irritability – exactly what you're already more sensitive to in the luteal phase. Second, fluid retention: eating a lot of salt worsens bloating and breast tenderness. Third, there are substances that can trigger symptoms: caffeine and alcohol are mentioned in several guidelines as potential intensifiers of premenstrual symptoms. And then there's serotonin, the neurotransmitter that helps regulate your mood. Your body produces serotonin from the amino acid tryptophan, which you get through protein-rich foods. Complex carbohydrates help tryptophan reach the brain more effectively – one reason why a stable, wholesome diet can support your mood in the second half of your cycle. |
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What to eat for PMS?
What you eat every day is your strongest foundation. These are the food choices that deliver the most benefits:
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Magnesium-rich foods such as dark chocolate, nuts, legumes, whole grains, and leafy green vegetables. Magnesium contributes to normal psychological function and the reduction of fatigue. Discover nine sources of magnesium-rich foods here.
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Complex carbohydrates and whole grains: they keep your blood sugar stable and support the production of serotonin from tryptophan.
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Omega-3 fatty acids from oily fish, flaxseed, and walnuts: research indicates a beneficial effect on pain and mood in PMS.
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Calcium and vitamin D-rich foods such as dairy, fortified alternatives, and oily fish: both nutrients have been studied in relation to PMS.
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Iron-rich foods (red meat, legumes, green vegetables), especially in the luteal and menstrual phases, to prevent fatigue due to blood loss.
Just as important is what you should limit in the week or two before your period. Salt is number one: the less salt, the less fluid you retain, and the less bloated you feel. You should also keep sugar in check, as fast sugars spike your blood sugar and fuel those very cravings and energy dips. Caffeine – think coffee, cola, and strong tea – can worsen irritability and breast tenderness. And finally, alcohol can generally amplify premenstrual symptoms.
Does your stomach also bother you outside of your cycle? Be sure to read our article on bloating before your period and other possible causes.
Supplements for PMS: what does science say?
Nutrition lays the foundation, but sometimes you want more targeted support – and that's where supplements come in. The range is vast, and so are the promises, though not every nutrient is equally well-substantiated. Let's briefly list the most important nutrients.
Magnesium — the most well-supported mineral in this list. In a placebo-controlled study, extra magnesium helped with premenstrual symptoms related to fluid retention, such as bloating and tender breasts (Walker et al., 1998). Research into the combination of magnesium with vitamin B6 showed an even stronger reduction in symptoms than with magnesium alone (Fathizadeh et al., 2010). Furthermore, magnesium supports you precisely where PMS causes distress: it contributes to normal psychological function, helps reduce tiredness and fatigue, and supports the normal functioning of muscles and the nervous system.
Vitamin B6 — perhaps the nutrient to watch for PMS. A systematic review in the BMJ found that vitamin B6 can alleviate premenstrual symptoms, including low mood (Wyatt et al., 1999). This aligns well with what B6 does in your body anyway: it contributes to the regulation of hormonal activity and to normal psychological function – precisely the two things that make a difference in the second half of your cycle.
Calcium and vitamin D — women with a higher intake of calcium and vitamin D appear to have a lower risk of PMS (Bertone-Johnson et al., 2005), and supplementation with calcium also showed fewer symptoms in research (Shobeiri et al., 2017). Both are also essential for strong bones and normal muscle function – a good reason to maintain your intake anyway.
Omega-3 — the fatty acids EPA and DHA are known for their role in normal heart function, and DHA also contributes to normal brain function. Specifically for PMS, the research is younger but promising: a meta-analysis found evidence that omega-3 can alleviate the severity of premenstrual symptoms (Mohammadi et al., 2022). A sufficient omega-3 intake is therefore always a smart basis for your hormonal balance.
Targeted support in the second half of your cycle? Balance Me combines vitamin B6 (1.4 mg, 100% of the reference intake), which contributes to the regulation of hormonal activity, with magnesium (56.25 mg, as highly absorbable glycerophosphate), which contributes to normal psychological function and the reduction of fatigue. On top of that, you get the adaptogens rhodiola (175 mg) and maca (100 mg) and a complex of B vitamins. Do you want that little bit extra for the cycle days when you feel less like yourself? The Hormonal Balance Pack adds Smart Vitamins for Her. "Choose a supplement that aligns with what science effectively supports – vitamin B6 and magnesium – instead of ten promises in one jar," says Amandine De Paepe.
Lifestyle: exercise, sleep, and stress
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Nutrition and supplements do a lot, but not everything. A systematic review and meta-analysis of randomised studies show that regular exercise reduces both the physical and psychological symptoms of PMS (Pearce et al., BJGP Open, 2020). Choose something you can stick with: brisk walking, cycling, swimming, or strength training. Sleep is your second lever. Lack of sleep makes you more sensitive to stimuli and cravings, precisely what you can do without in the luteal phase. Maintain a consistent sleep schedule, even on weekends, and eliminate screens in the last hour before bed. And then there's stress: chronic tension keeps your cortisol high, which affects your entire hormonal system. An disturbed balance can amplify premenstrual symptoms. Read our concrete tips to lower your stress and cortisol, or delve deeper into the signs of a hormonal imbalance. |
When to see a GP: PMS versus PMDD
Do your symptoms drastically disrupt your work, relationships, or daily life every cycle? Then that's a clear signal to consult your GP. You might be suffering from PMDD (Premenstrual Dysphoric Disorder): a severe, primarily emotional form of PMS with pronounced low mood, irritability, or anxiety in the luteal phase. Medical treatment options exist for PMS and PMDD, such as the birth control pill, SSRIs, or cognitive behavioural therapy; for SSRIs in severe premenstrual symptoms, effectiveness has been demonstrated in a Cochrane review (Marjoribanks et al., Cochrane Database, 2013). Be clear with yourself: nutrition and supplements are valuable support, but not a substitute for a diagnosis or treatment for very severe symptoms.
Your cycle doesn't have to turn your whole life upside down every month. Those who give their bodies the right building blocks – on their plate and through a smartly chosen supplement – often find that the days before menstruation become milder.
Discover how Hormonal Balance Pack can support the second half of your cycle. Your cycle, your rhythm.
Sources
Bertone-Johnson, E. R., Hankinson, S. E., Bendich, A., Johnson, S. R., Willett, W. C., & Manson, J. E. (2005). Calcium and vitamin D intake and risk of incident premenstrual syndrome. Archives of Internal Medicine, 165(11), 1246–1252. https://doi.org/10.1001/archinte.165.11.1246
European Food Safety Authority. (n.d.). EU Register of nutrition and health claims made on foods. Retrieved on July 13, 2026, from https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register
Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research, 15(Suppl 1), 401–405. https://pmc.ncbi.nlm.nih.gov/articles/PMC3208934/
Marjoribanks, J., Brown, J., O'Brien, P. M. S., & Wyatt, K. (2013). Selective serotonin reuptake inhibitors for premenstrual syndrome. Cochrane Database of Systematic Reviews, 2013(6), CD001396. https://doi.org/10.1002/14651858.CD001396.pub3
Mohammadi, M. M., Dehghan Nayeri, N., et al. (2022). Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis. Journal of Obstetrics and Gynaecology Research, 48(6), 1293–1305. https://doi.org/10.1111/jog.15217
Pearce, E., Jolly, K., Jones, L. L., Matthewman, G., Zanganeh, M., & Daley, A. (2020). Exercise for premenstrual syndrome: A systematic review and meta-analysis of randomised controlled trials. BJGP Open, 4(3), bjgpopen20X101032. https://doi.org/10.3399/bjgpopen20X101032
Shobeiri, F., Araste, F. E., Ebrahimi, R., Jenabi, E., & Nazari, M. (2017). Effect of calcium on premenstrual syndrome: A double-blind randomized clinical trial. Obstetrics & Gynecology Science, 60(1), 100–105. https://doi.org/10.5468/ogs.2017.60.1.100
Walker, A. F., De Souza, M. C., Vickers, M. F., Abeyasekera, S., Collins, M. L., & Trinca, L. A. (1998). Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Journal of Women's Health, 7(9), 1157–1165. https://doi.org/10.1089/jwh.1998.7.1157
Wyatt, K. M., Dimmock, P. W., Jones, P. W., & O'Brien, P. M. S. (1999). Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: Systematic review. BMJ, 318(7195), 1375–1381. https://doi.org/10.1136/bmj.318.7195.1375
Yonkers, K. A., O'Brien, P. M. S., & Eriksson, E. (2008). Premenstrual syndrome. The Lancet, 371(9619), 1200–1210. https://doi.org/10.1016/S0140-6736(08)60527-9
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