Premenstrual syndrome (PMS) is an umbrella term for a variety of often uncomfortable changes that many people go through before their period. These symptoms typically disappear at the start of menstruation, but it doesn't mean the discomfort wasn't real.
And the range of symptoms is pretty broad – for some people, the worst PMS symptom is mood related, while for others it's physical pain, bloating, or digestive issues. Moreover, PMS varies greatly between people, and even month to month in the same person.
But there's another layer to this too. Some people experience something called PMDD (Premenstrual Dysphoric Disorder), which is basically PMS on steroids – it's severe mood and anxiety issues linked to hormonal fluctuations. The distinction can sometimes blur, but PMDD gets a formal diagnosis because the symptoms are so intense they can significantly interfere with work or relationships.
The Connection Between Your Hormones and PMS
Most people know that hormones cause PMS, but the actual mechanism is a little more interesting.
The main characters in PMS are the hormonal shifts that happen 1-2 weeks before your period. During this time, your progesterone levels crash, which is actually the main trigger for many PMS symptoms. Why? Well, progesterone is a pretty important hormone for regulating your mood, sleep, and inflammation levels in your body – so when it drops, all of these things are affected.
Additionally, estrogen and progesterone interact with serotonin, a key neurotransmitter for mood and well-being. When these hormones fluctuate, serotonin levels can dip too.
Interestingly, not everyone who menstruates gets PMS even though these hormonal shifts happen to everyone. This suggests that some people might be more sensitive to hormonal shifts – either because of genetics, nutritional deficiencies, gut health issues, stress, or a combination of factors.
Here are some science-backed strategies for reducing PMS symptoms:
1. Sleep
Progesterone has a sedating effect, so low progesterone levels the week before your period can make it harder to fall asleep. But sleep deprivation makes PMS worse. It's a bit of a catch 22, but prioritizing sleep (or trying to) even a little bit more during this time can help.
2. Magnesium
Studies show that low levels of magnesium are associated with worse PMS symptoms. If you're looking for a source of magnesium, you can get it from foods like spinach, pumpkin seeds, and almonds. Magnesium supplementation has also been shown to help reduce PMS symptoms.
3. Vitamin B6
Vitamin B6 plays a key role in serotonin production. Some studies show that vitamin B6 can help with PMS mood symptoms, particularly.
4. Calcium
Studies show people with low calcium are significantly more likely to have severe PMS symptoms. Calcium helps regulate the hormonal cascade that causes PMS symptoms, so ensuring you get enough calcium is important. One study found that getting 1200 mg per day significantly reduced PMS symptoms.
5. Vitamin D
Low vitamin D is associated with worse PMS symptoms. Some research shows that vitamin D supplementation can help improve PMS symptoms. Since many people are deficient in vitamin D, this is worth considering.
6. Exercise
Exercise is one of the most effective ways to reduce PMS symptoms. Research shows that regular exercise improves mood, reduces water retention, and can help ease period pain. The type of exercise doesn't really matter – walking, running, or dancing all have similar effects. Aim for at least 150 minutes of exercise per week.
7. Reduce caffeine and salt
Caffeine and salt can worsen PMS symptoms like bloating and anxiety. Try cutting back on both, especially during the luteal phase (the second half of your cycle).
8. Stress management
Stress makes PMS worse. So practices like meditation, yoga, or deep breathing can help lower stress and therefore reduce PMS symptoms.
9. Evening Primrose Oil
Some studies show that evening primrose oil can help with PMS symptoms, particularly breast tenderness and mood symptoms. It contains a compound called GLA which has anti-inflammatory properties.
10. Omega-3 fatty acids
Studies show that people who consume more omega-3 fatty acids (from sources like fish oil or flax seeds) report fewer and less severe PMS symptoms.
While some of these remedies are focused on supplementation, many are lifestyle adjustments that improve your overall health anyway – like exercise, stress management, and sleep.
Looking for a holistic formula to support your period? We've designed the Period Essentials to address many of these nutrient gaps – with magnesium, B6, calcium, and more.
