This post may contain affiliate links. If you choose to purchase a product through a link, I will receive a small commission - this in no way impacts the amount you pay. Affiliate links are marked with an asterisk (*).

Premenstrual Syndrome (PMS) affects millions of women worldwide, causing symptoms such as mood swings, fatigue, bloating, headaches, and irritability. While lifestyle changes and a balanced diet can help alleviate some symptoms, specific vitamins and supplements can also play a role in reducing PMS-related discomfort.

In this post, we’ll explore the best vitamins for PMS, their benefits, and how they can help you manage disruptive PMS symptoms.

Understanding PMS

PMS (Premenstrual Syndrome) is a collection of physical, emotional, and behavioral symptoms that occur in the luteal phase of the menstrual cycle, typically a week or two before menstruation begins. It is likely caused by hormonal fluctuations, mainly changes in estrogen and progesterone levels.

While symptoms vary from person to person, the most common symptoms include:

Mood swings, irritability, and anxiety
Fatigue and low energy levels
Bloating and water retention
Breast tenderness
Headaches and migraines

Since PMS symptoms are influenced by hormonal fluctuations, addressing nutrient deficiencies can help alleviate discomfort. Let’s dive into the best vitamins and supplements to support hormonal balance and overall well-being.

Best Vitamins for PMS Mood Swings

Mood swings are one of the most challenging symptoms of premenstrual syndrome. If you’ve ever wondered how to reduce PMS mood swings, this section is for you. Fluctuations in estrogen and progesterone levels can impact neurotransmitters like serotonin, leading to irritability, anxiety, and depression. The following vitamins and supplements can help stabilize mood and improve emotional well-being:

1. Vitamin B6

Vitamin B6 is one of the most researched vitamins for PMS, particularly for mood swings and irritability. This essential vitamin plays a key role in serotonin production, the "feel-good" neurotransmitter that regulates mood.

Benefits of Vitamin B6 for PMS:

Helps reduce mood swings and irritability
Supports neurotransmitter function
Reduces bloating and breast tenderness

Studies suggest that taking 50–100 mg of vitamin B6 daily can significantly improve PMS symptoms. However, excessive intake can cause nerve damage, so it’s important to stick to the recommended dosage.

Best food sources of Vitamin B6 include lentils*, pork, poultry, peanuts*, wheat germ, oats*, bananas, and milk.

2. Magnesium

Magnesium is a powerful mineral that can help with PMS-related anxiety, depression, and muscle tension. It supports neurotransmitter function and helps regulate blood sugar levels, reducing cravings and irritability.

Benefits of Magnesium for PMS:

Reduces anxiety and mood swings
Helps alleviate headaches and muscle cramps
Supports relaxation and better sleep

Best food sources of magnesium include leafy greens, nuts, seeds, whole grains, and legumes.

A dosage of 200–300 mg daily is commonly recommended for PMS relief. Magnesium glycinate and magnesium citrate are among the best-absorbed forms.

3. Calcium

Calcium is another essential nutrient for PMS mood swings. Research has shown that women with low calcium levels are more likely to experience severe PMS symptoms.

Benefits of Calcium for PMS:

Helps stabilize mood and reduce irritability
Supports nerve function and muscle relaxation
Reduces bloating and water retention

Women experiencing PMS symptoms may benefit from 1,000–1,200 mg of calcium daily, either through diet or calcium supplementation.

Do your best to consume plenty of calcium-rich foods, including dairy, calcium-set tofu, cannellini beans, canned and fresh salmon* and sardines*, calcium-fortified orange juice, and almonds*.

Best Vitamins for PMS Fatigue

Fatigue is a common PMS symptom caused by hormonal fluctuations, stress, and potential nutrient deficiencies. Here are some of the best vitamins for period fatigue that can help improve energy levels and combat PMS-related exhaustion:

1. Vitamin D

Vitamin D plays a crucial role in many bodily functions relating to PMS, specifically hormone regulation and mood stabilization. Vitamin D levels and PMS have been linked—specifically, low vitamin D has been linked to increased PMS severity, including fatigue and mood swings, so it’s important to stay on top of your vitamin D levels.

Vitamin D is naturally present in only a few foods, which include:

Some mushrooms!! (my personal fave)
Fatty fish (salmon, tuna, mackerel)
Egg yolks
Cheese
Fortified foods like milk, orange juice & ready-to-eat breakfast cereals

Benefits of Vitamin D for PMS:

Supports hormonal balance
Reduces inflammation and muscle pain
Improves mood and energy levels

Vitamin D is produced in the body when the skin is exposed to sunlight. But sometimes sun exposure isn’t enough, especially for those of us who live in northern climates, get little sun exposure, wear a lot of sunscreen, and/or have darker skin color. The RDA for vitamin D is 600 IU for adults; however, since many people have insufficient vitamin D levels, supplementation can be beneficial.

2. Iron

Iron deficiency, particularly common in menstruating women, can contribute to period fatigue and weakness. Ensuring adequate iron intake can help prevent anemia and boost energy levels.

Colorful variety of lentils pouring out of jars — Here is a short list of the best sources of iron:

Beef, pork, lamb, poultry, and seafood (like sardines, oysters* and salmon*)
Tofu
Beans*, peas and lentils*
Leafy, dark green vegetables like spinach
Iron-fortified infant breakfast cereals* and breads
****TOP TIP**: Pair non-animal sources of iron with foods high in vitamin C for best absorption!

Benefits of Iron for PMS:

Helps prevent fatigue and dizziness
Supports oxygen transport in the blood
Reduces headaches and weakness

Women who experience heavy periods or those who do not consume many iron-rich foods should consider taking an iron supplement after consulting their doctor or registered dietitian.

3. Omega-3 Fatty Acids

While not a vitamin, omega-3 fatty acids are essential for reducing inflammation, improving mood, and boosting energy levels during PMS.

Herbred Shrimp Skewers on a plate — **Benefits of Omega-3s for PMS**:
Helps regulate mood and reduce depression
Supports brain function and concentration
Reduces menstrual cramps

To maintain adequate levels of omega-3s, try eating these foods regularly:
Salmon*
Sardines*
Oysters
Shrimp
Beef
Flaxseeds*
Walnuts*
Chia seeds*
Soybeans

Taking 1,000–2,000 mg of omega-3s daily from fish oil or algae supplements can be highly beneficial, as many people do not meet the adequate intake of omega-3s each day.

Natural Remedies for PMS

In addition to vitamins and supplements, lifestyle changes can help naturally ease side effects and symptoms of PMS, including low energy, fatigue, and food cravings. Here are some effective natural remedies:

1. Exercise Regularly

Physical activity helps boost serotonin levels, improving mood and reducing PMS-related depression and anxiety. Aim for 30 minutes of moderate exercise five days of the week.

2. Reduce Sugar Intake

Excessive sugar may worsen mood swings and energy crashes. Opt for complex carbohydrates like whole grains and vegetables to help balance blood sugar.

3. Get Enough Sleep

Lack of sleep can exacerbate PMS symptoms. Prioritize 7–9 hours of high-quality sleep each night to reduce stress and improve hormonal balance and overall well-being.

4. Herbal Supplements

Certain herbs have been traditionally used to alleviate PMS symptoms. Some popular herbal remedies include:

Evening Primrose Oil: Supports hormonal balance and reduces breast tenderness
Ashwagandha: Helps manage stress and anxiety associated with PMS
Lemon Balm: Helps improve fatigue and lethargy
Chasteberry: Also known as Vitex agnus-castus, chasteberry is one of the best natural remedies for PMS mood swings and hormonal imbalances

PMS Supplements Reviews: What Works Best?

When choosing a PMS dietary supplement, look for high-quality products with clinically proven ingredients that are third-party tested for purity, safety, and potency. As a registered dietitian, here are my TOP PICKS for PMS supplements:

Ritual Essential for Women*: Contains vitamin D, magnesium, and omega-3s.

2. Flo PMS Gummies*: Includes chasteberry, vitamin B6, and magnesium for mood support.

3. Pink Stork Total PMS*: A blend of chasteberry, ashwagandha, dong quai root, B-vitamins, and vitamin D.

In Conclusion…

PMS can be frustrating, but incorporating the right vitamins in your diet and possibly adding a supplement can make a significant difference. From vitamin B6 for mood swings to magnesium for relaxation and vitamin D for hormonal balance, these nutrients may help ease PMS symptoms without medications.

Pairing supplements with a healthy lifestyle, balanced diet, and stress management techniques can further support overall well-being and make your menstrual cycle more manageable.

Always consult a healthcare professional or registered dietitian before starting new supplements to ensure they are safe and appropriate for your individual needs. Additionally, if your PMS symptoms are severe and interfere with daily life, it may be a sign of premenstrual dysphoric disorder (PMDD), a more severe form of PMS that requires medical attention. Be sure to talk with your doctor if you think you might be experiencing this.

Thanks for reading! Leave a comment with questions or schedule a virtual one-on-one session with me to explore further how diet and supplements can help improve your quality of life.

Updated March 26, 2025