How To Reduce PMS Symptoms Naturally

July 24, 2024

PMS stands for premenstrual syndrome and refers to a combination of symptoms that women experience before their period but can begin any time after ovulation.

Premenstrual syndrome is incredibly common, with up to 90% of women of reproductive age with regular menstrual cycles reporting at least one PMS symptom. 3-30% of women also report experiencing severe PMS symptoms that interfere with daily activities.

Ibuprofen and paracetamol are commonly used to provide pain relief. However, as PMS symptoms are so varied, many turn to alternative, natural remedies to manage symptoms.

So, what calms down PMS? Read on to learn more about PMS and how to reduce PMS symptoms naturally with supplements, food and lifestyle changes.

Understanding PMS

Also known as premenstrual syndrome, PMS refers to a collection of physical, emotional and behavioural symptoms that occur in the luteal phase of the menstrual cycle. They typically start one to two weeks before menstruation begins.

The exact cause of PMS is not fully understood but has been linked to hormonal fluctuations and changes in oestrogen and progesterone levels. These hormones are at their highest levels during the premenstrual period. However, it’s thought that PMS may result from an abnormal response to progesterone.

Common symptoms often include mood swings, bloating, headaches, breast tenderness and feeling irritable. Symptoms can last up to four days after menstruation begins but usually improve and disappear altogether by the end of your period.

Despite being incredibly common, PMS can significantly impact daily life and overall well-being, leading to people looking for natural PMS relief.

While symptoms range from mild to severe, some experience symptoms that are debilitating enough to interfere with daily life, including work, school and personal relationships. As a result, PMS symptoms can also affect mental health, leading to increased stress and anxiety.

Supplements to reduce PMS symptoms naturally

Image of a bottle of Novomins PMS Gummies

Supplement	Features	Pros	Cons
Agnus Castus	Hormone balance	Reduces PMS symptoms like anxiety, headaches and bloating	Limited to moderate PMS relief
Calcium	Directly linked to sex hormones, best taken alongside vitamin D	Lowers the risk of PMS symptoms, such as fatigue, depression, and craves, can reduce PMS by 48%	Needs to be taken daily, excessive intake can cause other health issues
Magnesium	Calms the nervous system, relaxes muscles	Reduces anxiety, stress, period pain and bloating	High doses can cause digestive issues
Vitamin B6	Mood regulation	Reduces depression, irritability and water retention	High doses can cause nerve damage
Vitamin E	Antioxidant, reduces oxidative stress	Reduces breast pain, cramping, cravings, water retention and anxiety	High doses can increase the risk of bleeding
Evening Primrose Oil	Anti-inflammatory, contains the fatty acid gamma-linolenic acid	Reduces breast tenderness, hormonal imbalances and skin concerns	Can cause low blood pressure and an increased risk of bleeding
St.John’s Wort	Mood regulation	Alleviates physical and emotional PMS symptoms, can reduce symptom severity by up to 50%	Interacts with many medications and supplements
Omega-3 Fatty Acids	Anti-inflammatory, Mood-regulating	Reduces PMS symptoms, improves mood and hormonal balance	High doses may interact with blood-thinning medication
Herbal Teas	Anti-inflammatory, calming, pain-relieving	Reduces inflammation, digestive issues and bloating	Limited scientific evidence regarding effectiveness

Agnus castus (chasteberry extract)

Agnus castus can help ease PMS symptoms by reducing hormone-induced anxiety and rebalancing hormones like oestrogen and progesterone.

In one study, 93% of women reported a decrease in PMS symptoms after taking Vitex agnus-castus during three consecutive menstrual cycles. Further research has found that agnus castus may offer relief from moderate PMS symptoms like headaches and bloating.

If you’re wondering, ‘How do I control my PMS symptoms?’, try Novomins Fertility Gummies and PMS Gummies, which both contain agnus castus. They are specially designed to support women’s bodies and have been rated 4.8 and 4.7 stars out of 5 by our customers.

Calcium

Sex hormones and calcium are linked, with calcium levels dropping to abnormally low levels when oestrogen increases during the mid-cycle and luteal phases.

As a result, calcium supplements, like Novomins Women’s Bio Balance Gummies, have been shown to help lower the risk of unwanted PMS symptoms, reducing depression, fatigue and cravings.

Studies also show a higher intake of calcium, alongside vitamin D, is linked to a lower chance of developing the syndrome in the first place. A daily 1,200 mg dose of calcium can reduce PMS by up to 48%.

Magnesium

Upping your magnesium levels is proven to alleviate PMS symptoms. It calms the nervous system and normalises the actions of various hormones, reducing anxiety and the stress hormone cortisol.

Magnesium also helps alleviate period pain during menstruation by relaxing muscles. It can also help reduce bloating, with one study reporting less fluid retention in women taking 200 mg of magnesium a day.

Novomin’s Magnesium Sugar-Free Gummies help reduce tiredness and fatigue, a common PMS symptom. They are a great choice for anyone looking to up their magnesium intake and are rated a high 4.8 out of 5 stars.

Vitamin B6

Vitamin B6 is essential for neurotransmitter production and supports mood regulation. While more research is needed, some studies suggest vitamin B6 can reduce common PMS symptoms like depression and irritability.

In addition, a 2016 study of 126 women confirmed that vitamin B6 did relieve other PMS symptoms, including water retention and back pain.

However, this vitamin should be supplemented with caution as high doses can cause nerve damage, which can result in pain and numbness in the feet and legs.

Vitamin E

Vitamin E is a fat-soluble antioxidant that reduces oxidative stress, which can contribute to hormonal imbalance. By incorporating vitamin E into your routine, you can take proactive steps to reduce PMS symptoms like breast pain.

Researchers also note that vitamin E can reduce cramping, cravings, water retention and anxiety associated with premenstrual syndrome. Be aware that high doses can increase your risk of bleeding and interact with various conditions.

Evening primrose oil

Evening primrose oil contains gamma-linolenic acid (GLA), a beneficial fatty acid. This supplement is thought to change the balance of fatty acids in your cells, which helps reduce breast tenderness often experienced during PMS.

Evening primrose oil can also help manage hormonal imbalances, while its anti-inflammatory properties can improve hormone-related skin concerns.

For those wondering how to control PMS symptoms, try taking this supplement as directed for up to a year. Be aware that side effects can include low blood pressure and an increased risk of bleeding.

St. John’s wort

St. John’s wort is well known for helping treat mild to moderate depression. Research suggests this plant may also alleviate the physical and emotional symptoms of PMS, with one study reporting a 50% reduction in symptom severity.

While it’s effective for mood regulation, it’s important to note that St. John’s wort interacts with many prescription medications, other supplements and herbs, so should be taken with caution.

Omega-3 fatty acids

Omega 3 fatty acids, like those found in fish oil, are essential for overall health, with benefits extending to reducing PMS symptoms.

Thanks to its anti-inflammatory and mood-regulating effects, omega-3 plays an important role in regulating hormone levels. One study found women who took 2 grams of a combination of essential fatty acids and vitamin E had improved PMS symptoms after 3 and 6 months of treatment.

For a tasty omega-3 supplement without the fishy aftertaste, try Novomins Vegan Omega 3-6-9 Gummies. Rated 4.7 out of 5 stars, these supplements come in a yummy orange flavour that feels like a treat.

Herbal teas

Like supplements, natural herbal teas like chamomile and ginger can also help provide PMS relief thanks to their anti-inflammatory, calming and pain-relieving properties.

These soothing teas can also reduce inflammation and digestive issues commonly experienced before and during menstruation, like bloating. They are generally safe to drink, but there is still limited scientific evidence on their effectiveness for PMS.

What foods reduce PMS?

Foods that help alleviate PMS symptoms

Leafy greens: Leafy greens contain many beneficial vitamins and minerals that help ease PMS symptoms.

Vegetables like kale, spinach, bok choy and mustard greens are rich in calcium, iron and magnesium, reducing cramps and stabilising your mood. They are also anti-inflammatory.

If you’re not a big fan of greens, try adding them to salads, stir-fries or smoothies.

Nuts and seeds: Reach for a handful of crunchy almonds, flaxseeds or delicious pistachios instead of a bag of crisps or a chocolate bar. Rich in omega-3 fatty acids, nuts and seeds are also high in B vitamins and magnesium, which reduce many common PMS symptoms.

Maximise their benefits by sprinkling them on yoghurt, a bowl of porridge or salads for added nutrients.

Fatty fish: Fatty fish, like salmon, sardines and mackerel, are full of anti-inflammatory omega-3 fatty acids that help rebalance hormones.

Fish oil can also be more effective than ibuprofen for reducing cramps experienced before or during your period. Ideally, aim for two servings of grilled or baked fish per week.

Fruit: Fruit, like berries and watermelon, provide essential vitamins, antioxidants and fibre.

Bananas are well-known for containing lots of magnesium, which can help with cramps and encourage bowel movement, leaving you feeling less bloated.

Snack on fruit throughout the day or add to a smoothie for a refreshing boost.

Whole grains: Research shows diets with refined grains increase the odds of PMS. So, slash those odds by switching to whole-grain bread, pasta and cereals instead.

Nutrient-rich, they provide sustained energy and are packed with fibre, magnesium and vitamins B and E, which all have beneficial effects on PMS.

Foods to avoid

Caffeine: Caffeine can worsen PMS symptoms by exacerbating anxiety, irritability and disrupted sleep. Choose herbal teas or decaffeinated options while experiencing PMS.

Sugary foods and beverages: Sugary foods and drinks can cause insulin and blood sugar levels to spike. They can also decrease serotonin levels, which can result in erratic mood swings and worsened fatigue.

Opt for fruit as a healthier, natural sweet alternative to satisfy sugar cravings.

Alcohol: Research shows drinking alcohol can increase the likelihood of experiencing PMS symptoms.

Not only can alcohol disrupt your sleep, resulting in more fatigue, but it can also interfere with hormonal balance and exacerbate mood swings.

Processed foods: While it's tempting to give in to your cravings, try to avoid fast foods high in salt, sugar and unhealthy fats. These contribute to inflammation and can aggravate bloating and mood swings.

Lifestyle changes to reduce PMS symptoms naturally

Regular exercise

Regular exercise helps balance hormones, boost endorphins and can reduce PMS severity.

This is backed by studies showing that aerobic exercise, such as walking, swimming or running, is effective in improving premenstrual symptoms in women.

Yoga is also great for relaxing and reducing PMS-associated stress. Aim for at least 30 minutes of moderate exercise most days of the week.

Stress management

Research shows women who report feeling stressed early on in their monthly cycle are more likely to experience exacerbated PMS symptoms than those who don’t.

Practising meditation, mindfulness and other stress management techniques daily for even just a few minutes can help reduce the severity of both emotional and physical symptoms.

Adequate sleep

Before your period, serotonin levels can fluctuate significantly, resulting in fatigue. That’s why it’s essential to get more sleep before the start of your period when PMS symptoms are likely to set in. A lack of sleep also results in irritability.

Try to get at least eight hours of sleep a night and maintain a regular sleep schedule. For better quality sleep, limit screen time before bed and create a calm environment in your bedroom to help you fall asleep easily.

Staying hydrated

Staying hydrated helps keep premenstrual headaches at bay and reduces bloating. Dehydration may also make you feel more tired and worsen other PMS symptoms.

Keep on top of your hydration levels by drinking at least 6-8 glasses of water daily, and limit beverages like alcohol and caffeine, which are diuretics and can dehydrate you.

Naturally reduce PMS symptoms with Novomins

Image of a bottle of Female with PMS Gummies

Reducing PMS symptoms naturally is possible, but what calms down PMS may vary from person to person. Often, alleviating PMS symptoms involves a multifaceted approach, including supplements, dietary adjustments, exercise, stress management and quality sleep.

Taking proactive steps and introducing natural supplements like agnus castus, calcium, magnesium and vitamins, like B and E, can play a crucial role in providing relief.

Incorporating leafy greens, fatty fish and whole grains while avoiding caffeine, processed foods and alcohol can also go a long way to improving your well-being.

Ready to naturally reduce PMS symptoms? Explore Novomins' range of high-quality supplements, like our PMS Gummies, which are specially designed to support your body during your cycle.

Formulated by doctors, our unique blends are vegan, gluten-free, and non-GMO. They use the purest quality ingredients and come in delicious flavours you'll love.

FAQs

What triggers bad PMS?

Bad PMS can be triggered by hormonal fluctuations. This includes changes in oestrogen and progesterone levels, which affect neurotransmitter balance. Additional factors include stress, poor diet, lack of exercise and inadequate sleep, exacerbating symptoms like mood swings, fatigue and physical discomfort.

References:

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