The Best Food and Supplements for PMS 

If you notice bloating, food cravings, fatigue and mood swings every month, it is likely that you have PMS (Premenstrual syndrome).  

Premenstrual syndrome, or PMS, affects 90% of people with periods. The symptoms of PMS may be troubling and occasionally make us tired each month. Anxiety, anger, and depression are common emotions that might feel like emotional roller coasters during mood shifts.  

Both painful and disturbing body symptoms are possible. The PMS symptoms may be reduced by making some dietary and lifestyle modifications.  

What is PMS?  

Premenstrual syndrome (PMS) is also known as the infradian rhythm and mostly occurs in the midst of the 28-day cycle. PMS can occur at any point between the beginning of the period and ovulation. The luteal phase is the interval between ovulation and the beginning of the period. 

Symptoms of PMS  

Menstruating women who suffer PMS during the luteal phase describe various physical, psychological and emotional symptoms. Some signs include 

• Acne 
• Bloating/fluid retention 
• Food cravings 
• Increased appetite 
• Concentration difficulty 
• Breast tenderness 
• Fatigue 
• Mood swings 
• Cranky and depressed 
• Cramps 
• Lower back pain 
• Migraine or headache. 

Role of diet in PMS  

The diet and eating habits of a person have an impact on the symptoms of PMS. Individuals consuming excessive fast foods, soda and processed meats are more likely to experience premenstrual syndrome when compared to people who eat healthy foods.  

Intake of sugar, fat, sodium and alcohol can aggravate PMS symptoms. Restricting the use of these foods help reduce the symptoms. 

For instance, diets high in calcium and complex carbohydrates, such as whole grains, may help to reduce PMS. 

However, eating particular foods might not be effective for everyone or even offer any relief from PMS. This can only be determined by trial and error. 

It’s usually advisable to have a nutritious, balanced diet with plenty of water. However, occasionally changing the eating regimen a week or two before the period can help a person avoid the worst. 

Factors that worsen PMS  

Although many women who are menstruation may suffer moderate types of PMS on a regular basis, several circumstances may exacerbate mild symptoms in those who already experience them.  

The following factors can make the PMS worse. 

• Lack of exercise 
• Excessive alcohol consumption 
• Poor quality sleep or lack of rest 
• Too much stress 
• Excessive coffee consumption 
• Decreased calcium intake 
• Vitamin D deficiency 
• Overeating, especially highly processed foods. 

Slight dietary and lifestyle changes can help combat premenstrual syndrome. 

Nutrient supplements required for PMS  

Many vitamins can help with PMS symptoms. But for mood swings one might want to focus on taking supplements that can regulate the irritability, such as: 

• Chasteberry  
• Calcium  
• Magnesium 
• Vitamin B6 
• St. John’s Wort  
• Ginkgo Biloba 
• Omega 3 fatty acids and vitamin D3 
• Vitamin E 
• Alpha Lipoic Acid (ALA) 

To prevent any potential prescription interactions, speaking with a doctor before beginning any supplements or treatments is a good idea. 

PMS-related food cravings and ways to tackle it  

Coffee  

Coffee dependence may indicate a cortisol (stress hormone) imbalance and a lack of energy to get through a day.  

Try kukicha tea instead of coffee, produced by roasting the twigs that grow directly beneath the tea leaves and have a nutty, non-herbal flavour profile.  

There is still some caffeine in kukicha, but not enough to harm health. Kukicha mixed with oat straw and holy basil tea can nourish and balance the adrenal glands. 

Chocolate  

Chocolate cravings may indicate a magnesium deficiency. It might also be a sign that the gut has an overgrowth of yeast and harmful bacteria, which makes a person crave sugar. High-quality magnesium supplements can reduce the cravings for sweets. Using a probiotic can also help. 

Chocolate is a superfood. But it all depends on the type of chocolate a person eats. Chocolate containing dairy and sugar should be avoided, but high-quality, organic, dark chocolate with little to no sugar or dairy is a preferable option for hormone support.  

Try sprinkling raw cacao powder on fruit salad or adding it to smoothies. One may also try a high-quality dark chocolate bar. 

Soda  

A soda craving may signify an imbalance of blood sugar. This must be replaced with wholesome foods rich in healthy fat and protein to maintain blood sugar levels.  

Dehydration is possible. Soda includes salt (along with a lot of sugar), and because of the salty-sweet flavour combination, it appears to be hydrating while causing dehydration. 

Dehydration can be prevented by increasing electrolytes. Try plain carbonated water, fruit juices or coconut water with a sweet and salty flavour. A large glass of water is also excellent. 

Best foods for PMS  

Yoghurt  

Greek yoghurt can be a go-to food for getting good nutrition without triggering PMS symptoms because it contains roughly 10 grammes of protein per 100 grammes. It’s also one of the best sources of calcium, which, in combination with vitamin D, when levels are too low, can worsen symptoms. 

To add flavour, it is suggested to use plain Greek yoghurt without any added sugar or sweeteners, along with some fresh fruit and nuts. 

Almonds  

In addition to being an excellent source of fibre, protein, and healthy fats that satisfy cravings, almonds are also a good source of the B vitamin riboflavin. Riboflavin greatly reduces the chance of experiencing PMS.  

Also, it contains non-heme iron, which helps lower the risk of PMS. 

Try adding almonds to a salad, baking with almond flour, making pesto with them whole, or spreading some almond butter on the toast. 

Avocado  

Eating avocados help deal with PMS symptoms, including cravings, cramping, and bloating. This healthy fat contains potassium, which helps prevent muscle cramps and increases feelings of satiety, making a person less likely to overeat.  

It also functions as a natural diuretic by flushing away extra fluid and sodium from the body. 

Greens  

Dark, leafy vegetables like kale are rich sources of calcium and magnesium which play a crucial role in reducing PMS symptoms. 

Taking calcium supplements may lower menstrual mood fluctuations. Add a few handfuls to the soup, salad or pasta to get a quick fix.  

Brassica vegetable contains indole-3 carbinol, which aids the liver in metabolising excess oestrogen and preventing oestrogen dominance (which is a common hormone imbalance that gives rise to several period problems, including PMS). 

Legumes  

A study states that people who consumed more non-heme iron (found in plant-based foods) had a lower risk of developing PMS symptoms than those who consumed less. 

Pulses, also known as legumes (beans, lentils, and peas), are a top source of non-heme iron. Legumes are also rich in fibre, another important PMS treatment that helps control insulin and blood sugar levels. Cooked black beans provide more than seven grammes of fibre per half cup.  

Research has shown that soaking and cooking beans before eating them can considerably reduce their raffinose (a type of non-digestible carbohydrate also found in foods like cabbage, broccoli and Brussels sprouts) level, which helps with excess gas and bloating. This procedure might aid in reducing intestinal gas production and associated flatulence. 

Oatmeal  

The PMS-fighting B vitamins, particularly B6, thiamin and riboflavin, are abundant in whole grains. Women who consume high amounts of thiamine and riboflavin, specifically from food sources, have a lower risk of developing PMS. 

Adding Greek yoghurt, chia seeds and muesli to overnight oats may increase the breakfast’s protein and fibre content. 

Eggs  

Eggs are nutrient-rich, playing a major role in decreasing PMS symptoms. Egg yolks contain a lot of vitamin D. 

An NCBI study connected the benefits of high-dose vitamin D supplementation to benefits for PMS relief and other menstrual cycle-related disorders. Vitamin D reduces PMS prevalence and has positive effects on PMS symptoms. 

A powerhouse of protein, eggs are also high in vitamin B6, which studies have shown may help with discomfort relief.  

For a boost of high-quality protein, have eggs scrambled, poached, boiled or pan-fried. 

Sweet potatoes  

Due to their natural sweetness, sweet potatoes help in sating the sweet tooth. Sweet potatoes contain vitamin A, which helps the liver break down extra oestrogen. 

Pumpkin seeds  

Pumpkin seeds fulfil the cravings for a crunchy snack. These tiny seeds are abundant in magnesium. 

According to a review of studies, magnesium may help people who experience subjective anxiety. But additional research is required to prove the hypothesis. 

Using pumpkin seeds would make an excellent combination and a great addition to the salad or smoothies for the taste and crunch it adds. 

They can also be roasted and sprinkled on salads, yoghurt or oats. 

Chamomile tea  

Tea made from chamomile flowers has anti-spasmodic effects that can help relieve menstrual cramps. Also, the tea’s ability to regulate dopamine and serotonin processes helps to alleviate or reduce the effects of depressive symptoms. 

Conclusion  

PMS symptoms, also known as premenstrual syndrome (PMS), improve or worsens depending on the foods a woman eats. Avocados, lentils, sardines, beetroot or beetroot greens, and dark chocolate are a few foods that may help with PMS symptoms. 

Consult a healthcare professional about additional choices regarding PMS symptoms and ways to treat them. 

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