Can Nutrition Help with Premenstrual Syndrome? Here's What the Science Says
Premenstrual syndrome (PMS) has a wide variety of symptoms like cramps, fatigue, mood swings, cravings, and poor sleep. These symptoms are common, with up to 80% of women experiencing some form of discomfort around their period. For many, these symptoms can impact work, relationships, and overall quality of life. While pain relief and hormonal contraception are often recommended, nutrition can provide a supportive way to help manage these symptoms.
Why Do Menstrual Symptoms Happen?
The menstrual cycle is driven by hormonal fluctuations (primarily oestrogen and progesterone) that influence far more than just your period. They can affect your mood, appetite, sleep, pain tolerance, and digestion. The exact causes of menstrual symptoms aren’t fully understood, but research points to several contributing factors:
Hormonal shifts around ovulation
Increased inflammation and immune responses
Changes in brain chemicals like serotonin and GABA
Nutrient deficiencies or overall diet quality
What Role Does Nutrition Play?
A growing number of studies have explored how diet and supplements affect menstrual symptoms. The overall message is that there’s no miracle fix but certain patterns may help reduce symptoms by supporting hormone balance and lowering inflammation.
Helpful Foods & Nutrients:
Antioxidants and phytonutrients: These foods can help reduce inflammation. Examples include berries, leafy greens (like spinach and kale), tomatoes, olives, and oily fish (like salmon, mackerel, and sardines).
Calcium & Vitamin D: These nutrients are linked to fewer mood and physical symptoms, especially when combined. Good sources of calcium include dairy products (milk, cheese, and yogurt), fortified plant-based milks, tofu, and leafy greens. Vitamin D can be found in fatty fish, fortified foods, and can also be obtained through sunlight exposure.
Magnesium: This may reduce bloating, cramps, and migraines. Foods rich in magnesium include dark leafy greens, pumpkin seeds, almonds, black beans, and avocados.
Zinc: This supports mood and may reduce oxidative stress. Sources of zinc include oysters, red meat, poultry, beans, nuts, and whole grains.
Vitamin B6: Especially when combined with magnesium, vitamin B6 may help with mood symptoms. Foods high in vitamin B6 include chickpeas, turkey, potatoes, bananas, and fortified cereals.
Curcumin: An active compound in turmeric, curcumin has anti-inflammatory properties and may ease cramps. Use turmeric in cooking, add it to smoothies, or make a turmeric latte.
Iron: This plays a crucial role in overall health, and deficiency can contribute to fatigue, irritability, and mood swings, which are common PMS symptoms. Research indicates that low iron levels can intensify emotional symptoms, like mood swings, making it especially important to maintain healthy iron levels throughout the cycle. Iron-rich foods include red meat, liver, poultry, shellfish, dark leafy greens, fortified cereals and tofu. Pairing these with vitamin C-rich foods, like citrus fruits or bell peppers, enhances iron absorption.
Foods that May Worsen Symptoms:
Ultra-processed foods high in sugar, salt, and saturated fats e.g., sodas, crisps, and sweets
Excess caffeine or alcohol
Skipping meals or extreme dieting
Interestingly, women with PMS often crave more carbohydrates before their period, possibly due to changes in serotonin. Carbohydrates can help improve mood by temporarily boosting serotonin levels but overdoing refined sugar may have the opposite effect on your mood. Choosing complex carbohydrates like oats, sweet potatoes, or whole grain bread can support steadier energy and better symptom management.
Hormonal Influences on Appetite and Cravings
A person’s energy intake might differ across the menstrual cycle, with some studies identifying greater energy intake in the luteal phase (LP) compared to the follicular phase (FP). This variation may reflect natural changes in appetite and energy needs during different phases of the cycle. Rising progesterone in the LP is linked to increased appetite and a stronger drive for high-calorie foods, likely due to changes in the brain's reward systems. Additionally, serotonin levels may dip during the LP, contributing to mood swings and cravings for carbohydrate-rich foods. Cravings are a normal part of the cycle, and it's okay to enjoy sweet treats in moderation. Maintaining a balanced approach with regular meals and nutrient-dense snacks can help manage cravings without feeling restricted.
Your Lifestyle Matters
Lifestyle habits may be just as important as diet. Regular exercise, stress management, and sleep all play a role in menstrual health. People who move more, eat a balanced diet, and avoid smoking tend to report fewer PMS symptoms. In contrast, high intake of ultra-processed foods, saturated fats, and added sugars is linked to more severe symptoms.
Bowel Movements and Your Period
It’s not just your mood or energy levels that shift during your cycle, your digestion can change too. Many people notice bowel changes around their period, including constipation, diarrhoea, or both. This is due to the natural rise and fall of hormones like progesterone and prostaglandins. In the lead-up to your period, higher progesterone levels can slow digestion, which might lead to constipation. Then, as your period starts, your body produces more prostaglandins to help the uterus contract. These can also affect the gut, speeding things up and causing looser stools or more frequent bowel movements.
How to Support Digestion Throughout Your Cycle:
Stay hydrated: Drinking enough water helps ease bloating and supports regular bowel movements.
Eat plenty of fibre: Whole grains, fruits, vegetables, and legumes can help prevent constipation and keep things moving.
Support your gut: Probiotic foods like yogurt, kefir, sauerkraut, or kimchi may help to support your gut health.
Limit ultra-processed foods: These can contribute to bloating and make digestive symptoms feel worse.
Be mindful of triggers: Rich, fatty, or spicy foods might worsen diarrhoea in some people during their period.
Final Thoughts
PMS is complex — no single nutrient or supplement is a cure-all.
A balanced, anti-inflammatory diet can support hormone health and symptom relief.
Excess caffeine, alcohol, and ultra-processed foods may worsen symptoms.
Cravings are influenced by hormones — you don’t need to cut everything out.
A personalised approach based on your symptoms and lifestyle is most effective.
Need expert guidance to improve your health? As a registered dietitian, I offer personalised support to help you make evidence-based changes that align with your lifestyle, and long-term health goals. Book Now.
References
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