Beat the PMS blues: Nutritional strategies to ease hormonal havoc

Premenstrual syndrome, or PMS, is something most women experience, but just because it’s common doesn’t mean it’s normal to feel miserable every month. Up to 80% of women deal with PMS symptoms like mood swings, bloating, fatigue, and even acne. The good news? A functional medicine approach can help you feel more in control of your cycle and well-being.

What is PMS?

PMS refers to emotional and physical symptoms that appear in the luteal phase, the two weeks leading up to your period. It’s largely driven by hormonal fluctuations, especially the drop in estrogen and progesterone just before menstruation.

Symptoms often improve once your period starts, but for some women, they can be intense and even debilitating.

Common PMS symptoms

• Mood: Anxiety, low mood, irritability, tearfulness, insomnia.
• Body: Bloating, breast tenderness, headaches, acne, greasy hair, cramps, food cravings, water retention.

Why does PMS happen? Root causes you can influence

1. Hormonal imbalances

Too much estrogen (estrogen dominance) can lead to heavy, painful periods, mood swings, and breast tenderness. Too little estrogen may cause low mood, fatigue, and skipped periods.

2. Low serotonin

This feel-good neurotransmitter dips in the luteal phase, triggering cravings, mood swings, and insomnia.

3. Inflammation and histamine

High prostaglandins and histamine can make cramps, headaches, and bloating worse. Histamine can also boost estrogen, making things even more intense.

4. Lifestyle stressors

Poor sleep, high stress, nutrient deficiencies, and a pro-inflammatory diet all contribute.

Eat to feel better: The PMS-friendly diet

What to add:

• Vegetables and fruits: Antioxidants and fibre = happy hormones.
• Healthy proteins and fats: Balance blood sugar and support hormones.
• Nuts and seeds: Magnesium and omega-3s = reduced cramps and better mood.

What to cut back:

Sugar, refined carbs, processed foods, alcohol, and hydrogenated fats - these worsen inflammation and cravings

Try going dairy-free (for three cycles)

Some women find dairy increases inflammation and worsens PMS. Get calcium from leafy greens, seeds, and fortified non-dairy options.

Top supplements for PMS relief

• Magnesium and B6: This combo is amazing for mood, water retention, and cramps.
• Vitamin D: Low levels are linked to worse PMS, especially mood symptoms.
• Calcium: Well-researched and helpful, especially if you’re dairy-free.
• Omega-3s: Anti-inflammatory fats that ease cramps and breast pain.
• Evening primrose oil (GLA): Reduces breast tenderness and irritability.
• Iron: Especially if your periods are heavy or you feel tired or low - helps serotonin too.

Lifestyle habits that support hormone balance

• Exercise: Improves circulation, boosts mood, and reduces pain.
• Stress management: Try breathwork, meditation, or even a relaxing bath.
• Better sleep: Consistent bedtime, low lights, and magnesium-rich snacks help.
• Clean living: Avoid xenoestrogens - opt for glass containers, natural cosmetics, and organic food when possible.
• Maintain a healthy weight: Excess body fat can drive up estrogen levels.

When to dig deeper

If your periods are very heavy or irregular, or PMS is affecting your daily life, it may be time to work with a practitioner. Consider:

• Hormone testing (like DUTCH).
• Checking for histamine intolerance or low serotonin.
• Tailored support with 5-HTP, St. John’s Wort (if safe), or adaptogens.

Final thoughts

PMS doesn’t have to control your month. With the right combination of nutrition, lifestyle changes, and targeted supplements, you can feel calmer, lighter, and more balanced through every phase of your cycle.

You deserve a cycle that works with you, not against you.

References

Vaghela N, Mishra D, et al. (2019). A review on nutritional and lifestyle interventions in premenstrual syndrome (PMS).

Posaci C, Erten O, et al. (1994). Calcium and vitamin D intake in premenstrual syndrome.

Chuong CJ, Dawson EB. (1994). Magnesium and vitamin B6 in the treatment of premenstrual syndrome.

Fatemi M, Allahdadian M, et al. (2019). The effect of evening primrose oil on premenstrual syndrome symptoms.

Chocano-Bedoya PO, Manson JE, et al. (2013). Dietary calcium intake and premenstrual syndrome in women.