How to Treat PMS Naturally

From herbs and botanical extracts to amino acids and fish oil, the supplement industry is vast and easily accessible to c

Over 90% of females report experiencing some premenstrual syndrome (PMS) symptoms. (18) Common symptoms of PMS include fatigue, pain, mood swings, and food cravings. (17)

Continue reading to learn more about premenstrual syndrome and how to treat PMS naturally. 

What is premenstrual syndrome?

Premenstrual syndrome (PMS) is a collection of symptoms that many females experience one to two weeks before their period. (18) PMS symptoms may be linked to hormonal imbalances and can manifest as physical, mood, and behavioral-related changes. (21) 

Symptoms of PMS

PMS symptoms are different for everyone. Some females experience both physical and emotional symptoms, while some may only experience one or the other. The pattern of symptoms you experience may also change throughout your life. (18)

Emotional or behavioral symptoms

Possible emotional symptoms of PMS include: 

• Anxiety
• Appetite changes or food cravings
• Decreased sex drive 
• Depression, feelings of sadness, or crying spells
• Fatigue (feeling tired) 
• Irritability or hostile behavior
• Mood swings
• Sleep problems (sleeping too much or too little)
• Trouble with concentration or memory (17)

Physical symptoms 

Possible physical symptoms of PMS include: 

• Abdominal pain 
• Back pain
• Bloating 
• Constipation 
• Diarrhea
• Menstrual cramps 
• Migraines 
• Sensitivity to loud noise or bright light 
• Swollen or tender breasts (17)

Did you know? Over 90% of females report experiencing some PMS symptoms. (17)

How to treat PMS naturally

There are many dietary and lifestyle factors that can help you relieve PMS symptoms and support hormonal balance and general health. 

1. Exercise regularly

Regular movement and exercise increases circulation (blood flow) and may help relieve PMS symptoms. Exercise is also a great way to reduce stress, a key contributor to hormonal imbalance. If you have a known hormonal imbalance, it can be helpful to talk to your integrative healthcare provider about an appropriate exercise routine, as prolonged exercise may also trigger a stress response in the body and raise cortisol (stress hormone) levels. (2)(15)

2. Support elimination

As hormones are eliminated from the body through the intestines, it’s important to have at least one healthy bowel movement per day. If excess estrogen, for example, is not being eliminated from the body regularly, it may lead to estrogen dominance and symptoms of PMS. Consuming fiber-rich whole foods such as vegetables and fruit, drinking plenty of water, and exercising regularly can help support health bowel movements and alleviate symptoms of constipation. (8)

3. Reduce stress

Reducing stress may alleviate or prevent symptoms of PMS. Minimizing stress helps regulate cortisol levels, supporting balanced levels of progesterone, estrogen, and thyroid hormones. 

Increasing the length and quality of sleep, exercising regularly, and incorporating mindfulness into our daily routines are simple ways to reduce stress and balance hormones. It’s also helpful to reduce or eliminate caffeine and alcohol intake, which can negatively affect sleep and cortisol levels. (7)

4. Follow a healthy diet and lifestyle

Another contributor to excess estrogen is inflammation. Factors that may contribute to inflammation include eating processed foods, taking certain prescription medications, and being exposed to environmental toxins. Inflammation may increase the activity of aromatase, an enzyme that converts testosterone to estrogen, potentially leading to an excess of estrogen and contributing to symptoms of PMS. (6)

Consuming anti-inflammatory foods, such as fruits, vegetables, and healthy fats and protein sources like fish, nuts, and seeds, can be helpful in preventing excess estrogen levels in the body and symptoms of PMS. (6)(13) Eliminating processed foods, sugar, and foods to which you may be sensitive, such as dairy or gluten, can also help reduce inflammation. (13)

5. Use a menstrual cycle tracking app

Tracking your menstrual cycle using an app or a journal is also a great way to monitor your premenstrual syndrome symptoms and gain a better understanding of what might be contributing to them. Examples of highly rated apps include Period Tracker, Flo, and Cycles. 

Tip: Be sure to read the privacy policy of a period tracking app before submitting any of your data. 

Supplements for PMS

In addition to the lifestyle recommendations above, certain dietary supplements may help manage PMS symptoms. 

1. B vitamins 

B vitamins have been shown to support adrenal function and help regulate cortisol levels, which may help alleviate stress and improve low moods. B vitamins are also essential for building hormones and supporting liver pathways involved in detoxification. (20)(24)

2. DIM

3,3′-diindolylmethane (DIM) is a bioactive compound derived from cruciferous vegetables such as broccoli. DIM has been shown to help the body, particularly the liver, process estrogen into its metabolites for elimination, which is important in maintaining healthy estrogen levels. (11) 

3. Chaste tree

Vitex agnus-castus, also commonly known as chaste tree or chasteberry, has been shown to alleviate symptoms of PMS. Chase tree has been found to be beneficial for symptoms such as breast pain and tenderness, constipation, depressed mood, edema, headache mood swings, and menstrual cramps. (9)(10)

4. Adaptogens

Adaptogenic herbs are a group of medicinal herbs that may help support your body’s ability to adapt to stress and regulate cortisol levels and thus may help relieve stress. Some examples of adaptogens include ashwagandha, licorice, American ginseng, and rhodiola. It’s always best to check with your healthcare provider to determine if adaptogens are right for your individual needs. (5)

5. Probiotics 

Beneficial bacteria found in probiotics and fermented foods can improve digestion and support regular bowel movements. This, in turn, may aid in the elimination of excess hormones from the body. (4)

6. Omega-3 fatty acids

Anti-inflammatory omega-3 fatty acids may help reduce PMS symptoms such as menstrual cramps. Omega-3 fatty acids have been shown to reduce the effects of hormone-like substances in the body, known as prostaglandins, that are closely linked to pain and inflammation. (18)

7. Magnesium  

Like omega-3 fatty acids, magnesium has been shown to lower prostaglandin levels in the body. This mineral may also reduce feelings of anxiety and stress, and improve sleep quality. Additionally, magnesium may support the health of the pituitary gland and this gland’s ability to communicate with other hormone-producing glands in your body. (1)

The bottom line

Many females experience some form of PMS about one to two weeks before they get their period. PMS can bring on both physical and emotional symptoms that can impact quality of life. Exercising regularly, reducing stress, eating an anti-inflammatory diet, regulating your bowel movements, and taking certain dietary supplements may help manage PMS symptoms.  

It’s always best to talk to your healthcare provider before making changes to your diet, lifestyle, and supplement regimen.