Nutrition for PMS
*This article contains data from UK surveys conducted by DR.VEGAN®. All survey findings reflect our own research efforts and have not been influenced or verified by any external organisations or third-party entities.
Your diet can help ease symptoms of PMS such as headaches, bloating, cramps, low energy, irritability, mood swings, cravings and breast tenderness leading up to your period. For the 85% of women who experience at least one of these symptoms this is good to know!
During PMS, as our hormones change, our blood sugar levels fall, which leads to cravings for high sugar foods which themselves can exacerbate symptoms of PMS, including constipation, bloating, poor sleep, fatigue and tummy aches. As a result, managing your blood sugar levels through your diet and making good food choices is even more important during PMS.
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Best foods for PMS
Symptoms of your period can put a real damper on your daily life, especially in the days leading up to your period. In addition to PMS supplements, there are simple changes you can make to your diet which can make all the difference.
Calcium for PMS
Researchers have found that Calcium levels tend to be lower in women with PMS symptoms, and those women are also at an increased risk of osteoporosis.
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Increasing Calcium through foods and supplements can help ease uncomfortable PMS symptoms, particularly those related to appetite, bloating and fatigue.
Most studies recommend you should aim to get between 1,000-1,200 mg per day and you can reach that by including around 3-5 servings of calcium-rich foods per day.
Great calcium rich foods include leafy greens like kale, spinach, white beans, chickpeas, lentils, kiwi fruit, almonds, fortified plant-based milks and soy foods including tofu and tempeh.
Best Foods for PMS Mood Swings
Topping up on iron-rich foods can help to reduce PMS mood swings. Iron is involved in the conversion of the amino-acid 'trytophan' to serotonin, the hormone related to mood regulation and commonly referred to as the 'happy hormone'. 65% of women suffer anxiety during PMS while 50% feel depressed as a result of PMS symptoms - addressing your mood and serotonin levels through your diet during PMS is therefore important.
Higher levels of Iron increase levels of serotonin and consequently calm those discomforting PMS symptoms. Various studies have found that boosting Iron levels can help ease PMS symptoms related to mood and lethargy.
The recommended intake of Iron is 14.8mg per day - this is the minimum level you should receive in your diet or through Iron supplements to avoid health conditions caused by a deficiency. Learn about 'Why Iron is so important for women'.
Iron-rich foods that can help to relieve mood swings caused by PMS include dark leafy greens, lentils, beans, quinoa, brown rice, dried fruit and tofu.
Help PMS Mood Swings and Irritability with Vitamin B6
Vitamin B6 helps our body transform food into fuel, keeps our nervous system in check, and is involved in making the mood-boosting and stress-relieving hormones; serotonin and dopamine.
Researchers believe that increasing your Vitamin B6 intake through food and supplementation can help relieve the psychological symptoms associated with PMS including irritability and low mood. Read our article: 5 foods to improve your mood to find out more.
Great foods rich in Vitamin B6 include navy beans, bananas, avocados, walnuts, sweet potatoes, tofu and fortified cereals.
Balance PMS Hormones with Chasteberry (Agnus Castus)
Chasteberry, the fruit of the chaste tree, has been used for centuries as a remedy for a range of reproductive issues including PMS symptoms.
Because certain hormones drive PMS symptoms, Chasteberry works by rebalancing those hormones and decreasing the negative effects of PMS. You can find Chasteberry in various PMS supplements in the form of capsules, or try eating dried Chasteberry to get the same benefits.
Read the latest research on PMS and the impact PMS can have on daily life. You may also be interested in understanding period blood colours and what it can tell you about your health.
Supplements for PMS
PMS Hero® is our advanced vegan formula of clinically tested botanicals, vitamins and minerals to support cramps, breast tenderness, bloating, mood swings and cravings.
It works to balance your hormones for a better mood, body and mind every day. 9 out of 10 customers who take PMS Hero® feel the difference and recommend PMS Hero®.*
Learn more through our women’s health articles or shop our vegan PMS Hero® supplement.
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*Based on a UK survey conducted by DR.VEGAN® of 32 customers, nationally representative, during November 2022. All research findings reflect our own research efforts and have not been influenced or verified by any external organisations or third-party entities.
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