12 Natural Supplements for PMS
for Symptom Relief

According to the Mayo Clinic, around three in four menstruating women experience some type of premenstrual syndrome (PMS). Symptoms range from food cravings to mood wings to bloating, none of them being fun to the individual who's suffering. These symptoms also range in intensity, from being only a little noticeable to incredibly intense. 

While many women take over-the-counter pain medications to relieve some of their symptoms, they sometimes can't eliminate every unpleasant sensation they're experiencing. For some, natural supplements for PMS might provide some relief and decrease the side effects they experience. 

This guide will go over the different types of natural supplements that are best suited for various PMS symptoms. You don't have to suffer each month any longer. 

Supplements For PMS Bloating

PMS bloating is an annoying and uncomfortable symptom. The fluctuations in your hormones during the luteal phase of your menstrual cycle cause bloating. However, there are some supplements for PMS bloating that you can take during this time to alleviate your symptoms. 

The Knowell Supplement

Knowell created a formula that includes ingredients that not only reduce PMS symptoms but nourished a woman's reproductive health. When your hormones are out of sync, it could cause an increase in your side effects from PMS. The Knowell supplement includes a variety of minerals and vitamins that are great for reducing bloating. 


Chasteberry is commonly used to help improve a woman's reproductive health. This natural supplement can help with many PMS symptoms, including bloating. 

Chasteberry accomplishes this by indirectly or directly stimulating your body's production of progesterone. It also includes flavanols, like Casticin, which can reduce inflammation. 


Probiotics are essential to improving the health of your gut. During PMS, your liver gathers together the excess estrogen in your body and you need a way to vacate it. If you don't, the estrogen will go back into your body, increasing your PMS symptoms. 

Probiotics can help with a variety of PMS symptoms, including bloating. Replacing the healthy bacteria in your gut will help normalize your body's hormone and estrogen metabolism. 

You can take a probiotic supplement or add more prebiotic-rich foods into your diet. Some of these foods include:

  • Bananas
  • Asparagus 
  • Onions
  • Yogurt
  • Kimchee
  • Kombucha

As your gut becomes more balanced, you'll notice improvements in your body all month long. 

Supplements for PMS Cramps

Many women experience cramps before, during, and after their menstrual cycle. According to Healthline, cramps are caused by prostaglandin, a hormone-like lipid. Prostaglandin causes your uterus to contract to help shed its lining. 

If you experience minor, moderate, or intense pain during PMS, there are supplements for PMS cramps that you can take. 


You might typically associate turmeric with it being something you'd find in your spice cupboard, but it's also an effective supplement to take to help with PMS. This well-known yellow spice that's often used in Indian foods has anti-inflammatory properties. 

According to Insider, you can take turmeric with non-steroidal anti-inflammatory (NSAID) medications to amplify their effects. Turmeric increases the medication's anti-inflammatory properties, making them a great tool to fight period cramps. 

Additionally, turmeric can help your body's muscles relax and prevent your uterus's contractions. You can take turmeric as a supplement or add it to ginger tea when you start experiencing cramps. 

Dong Quai

The female ginseng, or Dong Quai, can help balance your body's estrogen production. Additionally, it can relax your muscles and relieve physical pain during your menstrual cycle. Since the supplement regulates your uterus's muscular rhythms, it could also potentially improve your menstrual cycle's timing. 


Some women experience nausea as one of their PMS side effects. Ginger is effective at reducing nausea, cramping, and bleeding during a woman's menstrual cycle. You can incorporate more ginger into your diet by drinking tea or taking an oral supplement. 


Fennel might not be a common supplement that'll pop in your mind when looking for ways to reduce your cramping, but it can be effective. Fennel seeds have a lot of anti-inflammatory properties. It also helps reduce the amount of water you retain. 

Additionally, it can help a woman with digestive problems they might encounter during PMS. This includes constipation and bloating. 

Supplements for PMS Depression 

Unfortunately, for many women, depression is an unfortunate side effect of PMS. There are a few supplements for PMS depression that might help reduce that side effect during your menstrual cycle. 


Some women have lower levels of magnesium during PMS. Increasing their intake of magnesium might reduce their feelings of depression. 

According to Very Well Mind, magnesium can block the functions of glutamate in your body's NMDA receptors. If your body has lower levels of magnesium, that means not many NMDA receptors are being blocked. By increasing your levels of magnesium, you'll help your body naturally block those receptors. 

PMS Anxiety Supplements 

Another unwelcome PMS side effect for some women is anxiety. Let's discuss some common PMS anxiety supplements that you can incorporate into your monthly routine. 

Vitamin B-6

Your body's neurotransmitters play a significant role in your emotions and moods. A key vitamin that's involved in neurotransmitter production is vitamin B-6. 

This vitamin is water-soluble and found in many different foods, such as:

  • Salmon, tuna, and other types of fish
  • Chickpeas
  • Organ meats, like beef liver 
  • Potatoes and starchy vegetables 

You can even find different types of breakfast cereal that have been fortified with vitamin B-6. Taking a B-6 supplement each day might help reduce the feelings of anxiety you experience during PMS. You need to take it daily since your body doesn't store this vitamin. 

PMS Mood Supplements 

Many women know that as their period approaches, their mood will start to shift as well. PMS mood supplements can help level out your mood, helping you avoid disastrous mood swings. 

Evening Primrose Oil 

Different fatty acids are helpful in reducing PMS symptoms. You can find gamma-linoleic acid, a fatty acid, in evening primrose oil. 

Evening primrose oil might help you with the following PMS symptoms:

  • Irritability
  • Mood swings
  • Depression
  • Bloating 

Evening primrose oil is made from a plant found in North America. It was used for centuries by Native Americans to alleviate stomach pain or sore throats. 

PMS Fatigue Supplements 

Another common symptom of PMS is crippling fatigue. Many women find it difficult to get out of bed while they're experiencing PMS. This becomes more true when the fatigue is coupled with other unpleasant side effects.

PMS fatigue supplements can help alleviate some of the tired feeling you feel during PMS. 


Most people don't get enough calcium in their diet, especially women. This is concerning because a woman's calcium levels change throughout their menstrual cycles. Taking a calcium supplement can help with a variety of PMS symptoms, including fatigue. 

If you don't want to take a calcium supplement, you can start incorporating more calcium-rich foods into your diet. Some high calcium foods include:

  • Sesame seeds
  • Dairy products
  • Leafy green vegetables
  • Almonds

You can also drink four servings of fortified orange juice or low-fat milk to get your daily intake of calcium. 

Vitamin B-12

Vitamin B-12 is known for helping people maintain a healthy energy level throughout the day. This vitamin helps with the following processes:

  • Red blood cell production 
  • DNA production 
  • Converting protein and fat into energy 

How much vitamin B-12 you take depends upon how old you are. You should speak with a healthcare professional if you want to start taking it to boost your energy during your period. They can also check for a vitamin B-12 deficiency if you're experiencing more frequent fatigue. 

Find Relief With Natural Supplements for PMS

It can be tempting to pop a Midol when you start experiencing PMS symptoms each month, but that might not be enough to help you find relief. You don't have to suffer in agony each month. There are many natural supplements for PMS that can help alleviate your symptoms. 

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