It's common for women to feel different as they move through each phase of their menstrual cycle, but the luteal phase—the time between ovulation and the start of your period—shouldn’t feel like a time of chaos. While mild shifts in mood, energy levels, and water retention are normal, severe mood swings, emotional outbursts, intense cravings, bloating, cramps, and feeling completely overwhelmed are not something you need to just endure.
It's important to know that you have the power to manage, and even prevent, many of these disruptive symptoms. Though certain conditions like PCOS, endometriosis, and PMDD are more complex, most premenstrual symptoms can be greatly alleviated with the right protocols. No longer is it acceptable to simply live with them—especially with the research and knowledge we now have.
Let’s explore what’s happening pre-period, the causes behind PMS, how these symptoms can be managed effectively, and how you no longer have to endure.
What is Considered 'Normal'
It’s important to recognise that feeling different during each phase of your menstrual cycle is entirely normal. These variations are not just random but are integral to the remarkable process of human reproduction. Our hormonal cycles reflect the incredible capability of the female body to create and nurture life.
Throughout the menstrual cycle, hormonal fluctuations can lead to variations in mood, energy levels, memory, and even muscle and connective tissue stiffness. These shifts are a natural part of your cycle and reflect the dynamic hormonal environment that supports potential pregnancy.
During the follicular phase, which begins after menstruation and lasts until ovulation, estrogen levels rise, leading to increased energy and improved mood. This phase is often associated with a sense of vitality and mental clarity. As the cycle progresses into the luteal phase, which starts after ovulation and ends with menstruation, progesterone levels increase, which can result in changes of mood, and feelings of fatigue. It’s normal to be more inwardly focused during this phase, and to experience these shifts as part of your cycle.
However, while these hormonal fluctuations are a normal part of your cycle, some women experience heightened sensitivity, leading to more pronounced symptoms like those seen with PMS. Extreme symptoms that disrupt daily life are not typical and should (and can) be addressed.
What is PMS?
Premenstrual syndrome (PMS) refers to the physical and emotional symptoms that many women experience in the days or weeks leading up to their period, during the luteal phase of the menstrual cycle. While it's estimated that 80-90% of women report some form of PMS, it’s crucial to understand that just because something is common doesn’t make it normal. For many, PMS might show up as mild bloating, mood changes, or fatigue that resolves once their period begins. But for others, PMS can cause significant distress, interfering with daily life, relationships, and careers.
Physical symptoms of PMS:
Cramps
Bloating and water retention
Headaches
Back pain
Constipation
Food cravings, particularly for sweets and carbs
Tender breasts
Emotional symptoms of PMS:
Anxiety or depression
Mood swings
Irritability
Fatigue
Trouble sleeping
Although these symptoms are familiar to many, they don’t have to control your life. PMS isn’t something you should just accept as part of being a woman—especially when more severe symptoms like intense mood swings, debilitating pain, or overwhelming fatigue are present. These are signals that something isn’t quite right, and the good news is, they can be managed or even prevented with the right approach.
PMS vs. PMDD
Premenstrual Dysphoric Disorder (PMDD) is a more severe form of PMS that affects about 3-8% of menstruating women. While PMS can be uncomfortable, PMDD can be downright debilitating, causing severe emotional and physical symptoms that interfere with daily life.
PMDD symptoms include:
Severe mood swings
Depression and feelings of hopelessness
Anxiety or tension
Extreme irritability or anger
Lack of interest in daily activities
Difficulty concentrating
Severe fatigue
Insomnia or sleep disturbances
PMDD is a serious condition, but even for women suffering from PMDD, certain lifestyle changes and nutritional interventions can alleviate some symptoms.
Why Do PMS Symptoms Happen?
To understand why you feel the way you do during the luteal phase, it helps to know what’s happening hormonally. After ovulation, the body ramps up its production of progesterone, a hormone that prepares the uterus for pregnancy. If no pregnancy occurs, progesterone levels drop, signaling the start of your period.
This fluctuation in hormones—primarily the drop in progesterone and estrogen—affects everything from your energy levels and mood to your appetite and digestion. Some women are more sensitive to these shifts than others, which is why PMS can be mild for some and overwhelming for others.
A Brief History of PMS: From Hysteria to Understanding
Historically, women’s health—particularly menstrual health—has been poorly understood, and to some extent, it still is. For centuries, women’s cyclical mood changes were dismissed as ‘hysteria’ or attributed to some vague, mysterious feminine imbalance. In fact, the term ‘hysteria’ comes from the Greek word for uterus, reflecting the long-standing association of women’s reproductive systems with mental instability.
It wasn’t until 1993 that the National Institutes of Health (NIH) mandated that women be included in clinical trials, meaning research specifically focused on women’s health is relatively recent. And despite this progress, an analysis of over 5,261 scientific publications from 2006 to 2016 found that only 6% focused solely on women, with just 1% designed to study the impact of the menstrual cycle. Because of this research gap, many women are still left confused, frustrated, and unsure where to turn for reliable advice.
Although research on women's health is still in its early stages, the good news is that emerging evidence is finally shedding light on effective ways to manage PMS symptoms. However, because this knowledge is so new, it is not yet widespread, leaving many women unaware of the solutions now available.
Managing PMS: What Has Been Proven
The good news is, while PMS is real, it doesn’t have to be something you simply suffer through. Several strategies have been shown to help alleviate PMS symptoms, and they are backed by scientific research. Here are some of the most effective ways to manage PMS naturally:
Magnesium
Magnesium is a vital mineral that plays an essential role in over 300 biochemical reactions in the body, many of which are directly linked to the management of PMS. It is crucial for muscle relaxation, which helps reduce cramps, and it also assists in regulating neurotransmitters like serotonin, which influence mood and stress levels. Additionally, magnesium helps control water retention by balancing electrolytes, thereby reducing bloating and swelling.
Research shows that magnesium supplementation can significantly reduce PMS severity. For instance, a study titled Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome found that magnesium, both alone and in combination with vitamin B6, can relieve symptoms such as anxiety, mood swings, and menstrual cramps. This is because magnesium helps relax muscles, calms the nervous system, and reduces inflammation, which can ease both physical and emotional PMS symptoms.
Dark leafy greens (spinach, kale), almonds, pumpkin seeds, black beans, avocados, and dark chocolate.
Vitamin B6
Vitamin B6 is essential for the production of neurotransmitters like serotonin and dopamine, which are key to regulating mood. During the luteal phase, when estrogen and progesterone levels fluctuate, the body may experience drops in serotonin, contributing to mood swings, irritability, and even depressive feelings. Vitamin B6 can help support the synthesis of serotonin, improving mood stability and emotional well-being.
When paired with magnesium, vitamin B6 becomes even more effective at targeting the emotional symptoms of PMS, such as anxiety and irritability. It also helps reduce physical symptoms like bloating and breast tenderness by regulating hormone levels. This combination of B6 and magnesium addresses multiple aspects of PMS, making it a powerful tool for symptom relief.
Poultry (chicken, turkey), bananas, chickpeas, salmon, potatoes, and fortified cereals.
Omega-3 Fatty Acids
Omega-3 fatty acids are well-known for their anti-inflammatory properties. In the context of PMS, omega-3s help reduce inflammation, which can lessen cramps, bloating, and discomfort. These essential fatty acids also support brain function, mood regulation, and hormone balance, making them particularly effective in managing both the physical and emotional symptoms of PMS.
A systematic review and meta-analysis titled Effect of omega-3 fatty acids on premenstrual syndrome found that omega-3 supplements can reduce PMS symptoms, including mood swings, cramps, and bloating. Long-term use of omega-3s has been shown to consistently alleviate symptoms by reducing prostaglandin production, which is responsible for inflammation and cramping during the menstrual cycle.
Salmon, mackerel, flaxseeds, chia seeds, walnuts, and sardines.
Calcium
Calcium is essential for muscle function, helping to regulate contractions and prevent cramps. It also plays a role in maintaining hormonal balance, which can improve mood and reduce irritability, anxiety, and depression. Additionally, calcium supports energy levels and may alleviate fatigue, another common PMS symptom.
A systematic review titled Beneficial Role of Calcium in Premenstrual Syndrome: A Systematic Review of Current Literature found that calcium supplementation significantly reduced symptoms such as bloating, fatigue, changes in appetite, and mood disturbances. This is because calcium helps modulate hormonal fluctuations, particularly in the luteal phase, and supports overall physical and mental well-being.
Dairy products (milk, yogurt, cheese), leafy greens (kale, broccoli), almonds, and fortified plant-based milks.
Exercise
Exercise is another powerful tool in managing PMS symptoms. While some studies have been inconclusive, there is substantial evidence supporting the benefits of regular physical activity in reducing both physical and psychological symptoms of PMS. Exercise can alleviate pain, reduce fatigue, improve mood, and decrease water retention. It triggers the release of endorphins, the body's natural "feel-good" hormones, which help combat mood swings and emotional distress.
Despite these clear benefits, no research to date has definitively determined the most effective type or amount of exercise for PMS relief. However, maintaining a consistent exercise routine—whether it's strength training, cardio, yoga, or stretching—has been shown to contribute to overall symptom management.
Why You Can—and Should—Take Control
While PMS is real and can feel overwhelming, it’s important to understand that you don’t have to live with extreme symptoms. The research we have—though still limited—proves that many PMS symptoms can be managed or even prevented through lifestyle adjustments, nutritional changes, and proper supplementation.
The first step in alleviating these symptoms is acknowledging that they are not a fixed part of womanhood. We now have access to enough knowledge and tools to make real changes in how we experience our menstrual cycle.
Supplements and Lifestyle Shifts to Manage PMS
Effectively managing PMS involves a combination of targeted supplements, lifestyle changes, and stress management techniques. Here’s a guide to help you alleviate symptoms and promote overall well-being:
Supplements:
Magnesium: 300-500 mg daily.
Calcium: 1,000-1,200 mg daily.
Vitamin B6: 50-100 mg daily.
Omega-3 Fatty Acids: 1,000-2,000 mg daily.
Exercise:
Aim for at least 100 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming each week, plus at least 2-3 strength or weightlifting training sessions each week.
Stress Management:
Practices like breath-work, specifically diaphragmatic breathing, can help reduce stress and promote relaxation.
Evening Primrose Oil and Chasteberry:
Evening primrose oil and chasteberry (Vitex agnus-castus) are often recommended for PMS, though research is limited. Evening primrose oil may help with breast tenderness and mood swings, while chasteberry is believed to balance hormones and alleviate PMS symptoms.
While it’s normal to feel different at various points in your cycle, it’s not normal for PMS to take over your life. With the right nutrition, lifestyle changes, and supplements, you can drastically reduce or even eliminate disruptive premenstrual symptoms. It’s time to stop accepting PMS as an inevitability and start using the knowledge we now have to feel better.
Take action today—your body and mind will thank you for it.
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