PMS Supplements: What They Are & How To Know If You Could Use One

Out of all of the supplements out there, PMS supplements may be some of the most ambiguous. After all, premenstrual syndrome symptoms can include cramping, mood swings, bloating, fatigue, digestive issues, poor sleep, the list goes on. Can one supplement really help with all of it? I asked an expert for the 101.

Getting to the root cause of PMS (short for premenstrual syndrome1) isn’t as simple as filling a nutrient deficiency. 

“​​PMS is caused by the fluctuations in estrogen and progesterone levels that occur during your cycle—and also how your brain is receiving (and influencing) these hormonal fluctuations,” says Jaclyn Tolentino, D.O., a family medicine physician with a hormone optimization specialty.

Most of the time, PMS symptoms show up during the second half of the luteal phase, which falls between ovulation and menstruation, generally lasting around 10 days. The second half tends to be when most PMS symptoms happen, but some people may experience PMS for the full 10-day period or longer. 

RELATED READ: Get To Know The 4 Phases Of Your Menstrual Cycle

So, one single supplement probably won’t capture and alleviate every single symptom, Tolentino says. Instead, you’ll have to asses which supplement or supplements you may want to try—but first, you have to take note of what you’re experiencing in the first place.

“Checking in with yourself, like monitoring the type and frequency of your PMS symptoms, documenting any noticeable patterns—these clues can be so helpful to your healthcare team to formulate a thorough plan to address your ongoing PMS,” Tolentino says. 

I scanned the web to find the common ingredients across different supplements aimed to alleviate PMS and asked Tolentino what she thought about each. Below, a few common ingredients in PMS supplements and what the potential benefits are. 

Before you jump to supplements, consider how severe your PMS symptoms really are and whether or not you should see a physician first. 

“I think it’s very important that people understand that really intense or debilitating PMS symptoms are not normal if your period is so bad that it makes you unable to participate in your daily life activities; that’s something you need to discuss with a healthcare provider,” Tolentino says.

These intense PMS symptoms could be a sign of PMDD—also known as premenstrual dysphoric disorder and may need to be treated with other medication or lifestyle changes. 

While supplements can be incorporated to help alleviate symptoms of PMS, they’re just one piece of the puzzle. 

Tolentino suggests making a plan inclusive of other holistic lifestyle habits like getting enough sleep, nourishing your body with whole and natural foods, staying hydrated, and engaging in restorative movement to support your overall well-being. 

PMS supplements are becoming more popular, with ingredients such as calcium, chasteberry, B vitamins, magnesium, and DIM at the forefront. While more research is needed, these ingredients present some benefits for common PMS symptoms.