Eat to Ease PMS Symptoms

Eat to Ease PMS Symptoms

Premenstrual syndrome (PMS) is a combination of symptoms like fatigue, acne and mood swings that you may suffer one week or two before your period, according to the Office on Women's Health.

Approximately 30 to 40% of women of reproductive age and 20 to 32% of premenopausal women are influenced by premenstrual syndrome (PMS). That’s certainly quite a number. But the good news is that your diet can help ease such discomfort. More specifically, taking in proper nutrients is able to cope with these changing hormones and subsequent PMS symptoms.

Vitamin B6

This might be the solution for you, especially when you are confronting anxiety, crying and other emotional changes prior to your period. Vitamin B6 has been reported to play a significant part in regulating mood, which works even more effectively when combined with calcium.

If you plan to take a supplement, the National Institutes of Health recommends such superb sources of vitamin B6 as chickpeas, fortified cereals, tuna, chicken and beyond.


A large number of studies have revealed that calcium can help relieve symptoms — including mood swings, headache, irritability and breast tenderness by nearly 50%. If you are sold on vitamin B6, consider adding calcium in that the combination can remarkably reduce PMS symptoms.

In addition to dairy which is usually listed as the top source of calcium, soymilk, orange juice, tofu, salmon and leafy green vegetables are among great sources.

Vitamin D

Given that our bodies are designed to produce vitamin D when our skin is exposed to sunlight, most of us regard vitamin D as the “sun vitamin”. What you might not gather, however, is that vitamin D is capable of reducing PMS symptoms, not least backaches and depression.  

If you expect to boost your vitamin D intake without having to spend time in the sun, you can still obtain it by consuming mushrooms, fatty fish — such as salmon, tuna and mackerel — and fortified dairy products.

Another positive aspect of all nutritional recommendations mentioned above is that the vast majority are inexpensive, natural ways to mitigate your symptoms, making them appropriate for all ages, those on birth control or other medications included. Therefore, ensure that you are getting all the right nutrients to fuel your body in an effort to chase PMS away!

Dark Chocolate

Dark chocolate alleviates PMS symptoms in several ways. To begin with, its antioxidants drives the walls of your blood vessels to relax, lowering blood pressure and improving circulation. This treat also involves magnesium, a mineral that has been found to help curb PMS symptoms, including bloating, fatigue, depression, and irritability.

Last but not least, as a study published in The Journal of Nutritional Biochemistry in 2022 suggested, dark chocolate consumption positively affects the emotional status of healthy adults through the gut-brain relationship.

Please be noted that this blog is not intended as a substitute for medical diagnosis or treatment but for educational purposes only. Always consult your doctor before changing your diet, altering your sleep habits or starting a new fitness routine.

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