We often think of hormone balance in the context of perimenopause, but it is just as relevant for women experiencing PMS. While oestrogen and progesterone do shift dramatically before your period (yay for mood swings), it is not just about your hormones. PMS can also involve inflammation, serotonin imbalance, and higher stress hormones like cortisol.
It is no wonder that so many women today are looking at ways to support their cycle, particularly since the go-to solution for many years has been the contraceptive pill. For some, that is not always the best or preferred option. Here are some PMS supplements that can help support you.
10 PMS supplements and herbs
1. Yarrow
When it comes to PMS supplements and herbs, yarrow is a traditional uterine tonic that has a long history supporting women’s health. It has both anti-inflammatory and spasmolytic (helps with muscle cramps and spasms) actions. It can also help with bloating, as it is also mildly bitter.
Traditional use and studies have shown that yarrow can help modulate (balance) inflammation and improve pelvic circulation, which can help reduce menstrual discomfort. When taken as a tincture, yarrow is fast absorbing and particularly helpful for women with painful or heavy periods.
2. Sage
Sage can be used to help support irregular period cycles and heavy flow, making it a great supplement for PMS. It is helpful for dysmenorrhoea (painful periods) and also supports low mood and anxiety that can occur with PMS.
Although often thought of as a menopause herb, sage is very helpful for PMS. It helps to buffer the effects of hormonal fluctuations and can help with breast tenderness, mood swings and night sweats that can also occur with PMS. Sage is also high in antioxidants, which can help support cognition and brain fog.
3. Motherwort
Motherwort supports the nervous system and helps with irritation and tension. It supports the cardiovascular system, which can help with feelings of anxiety and irritability that can occur before a period. Motherwort has also been used to help reduce palpitations and support underlying tension or emotional stress that can occur with PMS.
4. Red clover
Red clover contains plant-based phytoestrogens that may help support hormone balance. Research into red clover has shown that it can help with mood stability and helps with breast pain and tenderness. It is also a highly nutritive plant that helps with skin health and can be a great plant to take when coming off hormonal contraception, as it can help with restoring a natural cycle.
🌿Related: We use red clover, motherwort, sage and yarrow in our Hormone Balance
5. Magnesium
A vital mineral that is required for over 300 bodily processes. Magnesium is a great PMS supplement because it may help reduce PMS-related symptoms such as mood swings and headaches. The suggested typical dose is 250mg – 400mg of a glycinate form.
🌿Related: 5 Different Types Of Magnesium And When To Take Them
6. Vitamin B6
Supplementing with B6 at 50 - 100mg a day has also been found to help support serotonin production and support your mood. But be mindful, as doses over 100mg a day can cause nerve damage.
7. Calcium
Calcium at 1000mg – 1200mg a day shows that it could be promising in helping with mood stabilisation and fatigue.
8. Chaste berry
Chaste tree Berry (Vitex agnus-castus) is a herb that's well known and often used to help support PMS. It helps to support progesterone levels and helps with PMS symptoms.
9. Omega-3 fatty acids
Found in fish, seeds, and supplements, Omega-3s lower inflammation and can support mood and pain management.
10. Zinc
Zinc is really important for not only your immunity but also your hormone metabolism and your neurotransmitter balance, making it another useful PMS supplement. It can help reduce PMS severity by supporting both your mood and your brain chemicals. Specifically, as it is a cofactor for neurotransmitter synthesis and hormone metabolism.
🌿Related: When Is The Best Time To Take Zinc - And When Should You Stop?
Lifestyle factors to consider
Food: Whole foods — like colourful vegetables, fruit, whole grains, nuts, and seeds — provide fibre, vitamins, minerals, and antioxidants. These support healthy hormones and reduce inflammation.
Movement: Exercise improves circulation, reduces inflammation and helps deliver nutrients to where they are needed. It also boosts mood by releasing endorphins and helps with sleep. Even a twenty-minute walk can help!
Stress management: Things like mindfulness, yoga, and deep breathing can help to lower stress hormones, which can make PMS worse. Obviously, remembering to breathe and do these things when stressed can be difficult, so try and start with a small daily practice like five deep breaths in the morning or three minutes of meditation, that way it will become a daily habit - something you can keep doing through the whole month.
Things that can make PMS worse
Blood sugar imbalances - frequent spikes and crashes from too much sugar, or skipping meals can increase feelings of irritation, anxiety and fatigue. This has a flow-on effect on your hormones and your mood through the impact on insulin and cortisol levels.
Long-term stress - high stress levels mean the body can produce more cortisol, which in turn affects your progesterone levels. Low levels of progesterone can exacerbate low mood, anxiety and inflammation.
Alcohol and caffeine - I’m not saying you can’t have a wine or coffee, but large amounts of alcohol and caffeine can impair how your liver functions, which can make metabolising estrogen difficult. This can then lead to issues with sleep, digestion and mood.
When it’s not just PMS
If your symptoms are getting worse or reducing the quality of your life, it is important that you seek help.
Things to look out for:
- If your mood is getting worse, this includes anxiety or if there is an increase in your depression or thoughts of self-harm. A way of tracking this could be through a period app or mood tracker.
- If your symptoms last throughout your entire cycle and not just before your period.
It is essential that you seek medical help if you notice a change in your symptoms.
References
Ju, H., Jones, M., & Mishra, G. D. (2014). Premenstrual syndrome and dysmenorrhea: symptom trajectories over 13 years in young adults. Maturitas, 78(2), 99–105.
Sultana, A., et al. (2022). A systematic review and meta-analysis of premenstrual syndrome with special emphasis on herbal medicine and nutritional supplements. Pharmaceuticals, 15(11), 1371.
Schellenberg, R. (2001). Treatment for the premenstrual syndrome with agnus castus fruit extract: prospective, randomised, placebo-controlled study. BMJ, 322(7279), 134.
