Premenstrual syndrome (PMS) can bring about a variety of physical and emotional symptoms in the days or weeks leading up to a menstrual period. While more research is still needed, some studies suggest that certain nutrients and dietary changes may offer relief from PMS-related discomforts.

Symptoms such as bloating, cramping, headaches, back pain, mood changes, and food cravings are commonly experienced by people who menstruate. Fortunately, a nutrient-rich diet may help manage some of these challenges in a natural way. Here are some foods and nutrients that could support your body during this time.

Calcium

Calcium plays a crucial role in keeping bones healthy and supporting muscle, nerve, and blood vessel functions. It also helps regulate the release of hormones that influence mood and physical symptoms.

Some studies suggest that low calcium levels may be linked to mood swings and irritability before a period. Increasing calcium intake may help ease these issues for some individuals, though more evidence is needed to confirm the effect.

Calcium-rich foods include:

  • Dairy and plant-based alternatives: Low-fat yogurt, milk, fortified soy or almond milk, rice milk, and cheese
  • Leafy greens: Kale, bok choy, spinach, mustard greens
  • Protein sources: Sardines, salmon, tofu, tahini
  • Juices: Fortified grapefruit or orange juice

If you're considering a calcium supplement, it's best to check with a healthcare provider to ensure it fits your health needs.

Vitamin D

Vitamin D supports calcium absorption and contributes to immune health and hormone balance. While sunlight is a major source, vitamin D is also found in a variety of foods.

Some research indicates that low vitamin D levels may intensify PMS symptoms such as fatigue, constipation, breast tenderness, and mood changes.

Sources of vitamin D include:

  • Fish: Salmon, trout, sardines, canned tuna, herring, flounder
  • Dairy and fortified products: Milk, soy and almond milk, low-fat cheese, yogurt
  • Vegetables: Raw mushrooms
  • Juice: Fortified orange juice

Magnesium

Magnesium helps regulate muscle function, nerve activity, blood sugar levels, and energy production. It also works with calcium and potassium in many body processes.

Though more clinical research is needed, some evidence suggests magnesium may reduce PMS symptoms like menstrual cramps and headaches.

Magnesium-rich foods include:

  • Seeds and nuts: Pumpkin seeds, chia seeds, almonds, cashews, peanuts, cocoa (dark chocolate)
  • Vegetables: Boiled spinach, carrots, broccoli, potatoes
  • Dairy alternatives: Soy milk, yogurt
  • Whole grains: Brown rice, oatmeal, whole wheat bread, shredded wheat, fortified cereals
  • Beans: Black beans, edamame, kidney beans
  • Fruits: Bananas, avocados, raisins, apples
  • Protein: Chicken breast, halibut, salmon, lean beef

B Vitamins

B vitamins support energy production, brain function, and metabolism. Though supplements haven’t consistently reduced PMS symptoms, some forms of B vitamins from food—like thiamin (B1) and riboflavin (B2)—may help ease specific symptoms.

Riboflavin-rich foods include:

  • Meat and seafood: Beef liver, clams, salmon, chicken, cod
  • Grains: Quinoa, oats, whole wheat bread or pasta, fortified cereals, brown rice
  • Dairy: Fat-free milk, yogurt, Swiss cheese
  • Nuts and seeds: Almonds, sunflower seeds
  • Vegetables: Spinach, mushrooms, tomatoes
  • Legumes and fruits: Kidney beans, apples

Thiamin-rich foods include:

  • Whole grains and fortified breads or cereals
  • Protein: Pork
  • Legumes: Black beans, soybeans

Herbs and Spices

Certain herbs may offer mild symptom relief:

  • Ginger: Known to ease nausea, muscle pain, and menstrual discomfort. In some studies, participants who took ginger regularly before menstruation experienced reductions in pain, bloating, and headaches.
  • Turmeric (curcumin): May help decrease inflammation and reduce general discomfort. Early studies suggest curcumin might improve mood and reduce cramps, but more evidence is needed.

Foods to Limit

While it’s fine to enjoy cravings in moderation, some foods might aggravate PMS symptoms if consumed in excess. These include:

  • Sugary snacks and soft drinks
  • Highly processed or fast food
  • Processed meats
  • Salty foods with high sodium
  • Alcohol

Keeping these items to a minimum in the days leading up to your period may help reduce bloating, mood swings, and fatigue.

Final Thoughts

Managing PMS is different for everyone, and what works for one person may not help another. Still, focusing on whole foods rich in vitamins and minerals such as calcium, vitamin D, magnesium, and B vitamins may help ease some discomforts naturally.

Alongside dietary changes, incorporating regular movement, staying hydrated, getting enough rest, and managing stress can contribute to a more balanced cycle.

If PMS symptoms begin to interfere with your daily life or worsen over time, it's a good idea to speak with a healthcare professional to explore personalized strategies for relief.