Premenstrual syndrome (PMS) affects millions of people who menstruate, often bringing uncomfortable physical and emotional symptoms a week or two before their period. While hormones are the main drivers of these symptoms, research suggests that certain nutrients and whole foods may help balance your body and reduce discomfort.

From calcium and vitamin D to magnesium, B vitamins, and herbal remedies like ginger and turmeric — the right nutrition can make a real difference in how you feel each month.

Below, we’ll explore which foods may help ease PMS symptoms and how to include them in your diet for better menstrual health.

Understanding PMS and Its Symptoms

PMS is a collection of physical, emotional, and behavioral symptoms that occur during the luteal phase of your menstrual cycle — usually between ovulation and the start of your period.

Common symptoms include:

  • Cramping and bloating

  • Headache or migraine

  • Food cravings

  • Nausea and constipation

  • Breast tenderness

  • Fatigue

  • Irritability or anxiety

  • Mood swings and mild depression

More than 90% of people who menstruate experience some form of PMS. For some, symptoms are mild; for others, they can disrupt daily life and well-being.

Lifestyle habits like a balanced diet, regular exercise, good sleep, hydration, and stress management can all help, but nutrition plays a unique role in hormonal balance and symptom relief.

Calcium: A Key Mineral for Mood and Muscle Health

Calcium is best known for keeping bones strong, but it also plays a vital role in muscle contraction, nerve transmission, and hormone regulation.

Your calcium levels naturally fluctuate throughout your menstrual cycle. Low calcium may contribute to PMS-related mood swings, irritability, and cramps.

Some studies suggest that maintaining adequate calcium intake may ease PMS symptoms — though researchers note that more studies are needed to determine exact dosage and mechanisms.

Foods Rich in Calcium:

  • Dairy & Fortified Alternatives: Low-fat yogurt, milk, soy milk, almond milk, and rice milk

  • Leafy Greens: Spinach, kale, mustard greens, bok choy

  • Protein Sources: Sardines, salmon with bones, tofu, and tahini

  • Fortified Juices: Orange or grapefruit juice

If you don’t get enough calcium through food, talk to your healthcare provider before taking supplements, as excessive calcium can interfere with certain medications or other minerals.

Vitamin D: Supporting Hormone and Bone Balance

Vitamin D works hand-in-hand with calcium, helping your body absorb and use it effectively.

Low vitamin D levels have been linked to fatigue, mood changes, and breast tenderness during PMS. It may also play a role in reducing inflammation and regulating serotonin, a brain chemical that influences mood.

You typically get about 80% of your vitamin D from sunlight, but many people need additional dietary sources or supplements, especially in winter.

Foods High in Vitamin D:

  • Fish: Salmon, trout, sardines, herring, canned tuna, and flounder

  • Fortified Dairy & Plant-Based Options: Milk, soy milk, almond milk, yogurt, and cheese

  • Vegetables: Mushrooms exposed to sunlight

  • Juice: Fortified orange juice

Maintaining healthy vitamin D levels can also improve bone density and immune strength — important for overall reproductive health.

Magnesium: Calming the Body and Mind

Magnesium is a multitasking mineral that supports more than 300 biochemical reactions in the body — including muscle relaxation, nerve function, and energy metabolism.

Low magnesium levels may contribute to cramps, fatigue, irritability, and menstrual migraines.

According to a 2017 review, magnesium supplementation may help reduce PMS pain and improve mood. It also works alongside calcium to prevent muscle spasms and may ease headaches related to hormonal fluctuations.

Foods Rich in Magnesium:

  • Seeds: Pumpkin seeds, chia seeds, cocoa nibs, flaxseeds

  • Nuts: Almonds, cashews, peanuts, and peanut butter

  • Vegetables: Boiled spinach, broccoli, carrots, and potatoes

  • Grains: Brown rice, oatmeal, shredded wheat, fortified cereals, and whole wheat bread

  • Legumes: Edamame, kidney beans, black beans

  • Fruits: Bananas, avocados, raisins, and apples

  • Protein Sources: Salmon, halibut, and chicken breast

Including magnesium-rich foods in your daily diet may naturally ease PMS discomfort and support your body’s energy production during your cycle.

B Vitamins: Energy and Mood Support

The B-vitamin complex — especially thiamin (B1) and riboflavin (B2) — plays a key role in metabolism, energy production, and brain function.

Although research on B vitamins and PMS is still evolving, some studies suggest that women who consume more thiamin and riboflavin from food sources may experience fewer or milder PMS symptoms.

However, taking vitamin B supplements alone hasn’t shown consistent benefits for PMS.

Foods Rich in Riboflavin (B2):

  • Meat & Fish: Beef liver, salmon, cod, and chicken

  • Grains: Fortified cereals, oats, quinoa, whole wheat pasta, and rice

  • Dairy: Milk, Swiss cheese, yogurt

  • Nuts & Seeds: Almonds, sunflower seeds

  • Vegetables: Mushrooms, spinach, tomatoes

Foods Rich in Thiamin (B1):

  • Grains: Whole and fortified bread, pasta, and cereals

  • Protein: Pork, soybeans

  • Legumes: Black beans, kidney beans

Getting a steady supply of B vitamins through whole foods helps stabilize energy and mood throughout your cycle.

Herbs and Spices That May Help PMS Symptoms

In addition to essential nutrients, certain herbs and spices show promise for relieving menstrual pain, bloating, and emotional symptoms.

Ginger

Ginger has long been used for nausea, cramping, and headaches. A 2017 study found that participants who took two ginger capsules daily for one week before their period experienced noticeable relief from PMS-related pain, nausea, and fatigue.

You can use fresh ginger in tea, soups, or smoothies — or take it as a supplement after consulting your healthcare provider.

Turmeric

Turmeric contains curcumin, a natural anti-inflammatory compound that may help reduce pain and mood-related PMS symptoms.

A 2024 review found that curcumin may lower PMS severity, improve emotional well-being, and help balance oxidative stress.

Adding turmeric to food, tea, or warm milk may offer gentle, natural relief.

Foods To Limit Before Your Period

While no food can eliminate PMS completely, avoiding certain triggers can prevent symptoms from worsening.

Try to limit or reduce the following, especially in the week before your period:

  • Alcohol: Can increase bloating and mood swings.

  • Processed Meats and Fast Food: High sodium levels contribute to water retention.

  • Sugary Snacks and Soft Drinks: Cause blood sugar spikes and irritability.

  • High-Salt Foods: Worsen bloating and fluid retention.

  • Caffeine: May intensify breast tenderness and anxiety.

It’s okay to indulge in cravings occasionally — moderation is key. Satisfying a small craving can actually improve your mood and help you feel more in control of PMS symptoms.

Lifestyle Habits That Support PMS Relief

In addition to a healthy diet, certain habits can help reduce monthly discomfort:

  • Exercise regularly: Aerobic workouts like walking, swimming, or cycling improve circulation and mood.

  • Stay hydrated: Water helps reduce bloating and flushes excess sodium.

  • Sleep enough: Aim for 7–9 hours each night to stabilize hormones and energy.

  • Lower stress: Practice yoga, meditation, or deep breathing.

  • Avoid smoking: Nicotine can worsen cramps and fatigue.

Combining these lifestyle changes with nutrient-rich foods provides the best foundation for PMS management.

The Takeaway

Your diet can have a meaningful effect on how your body handles hormonal changes each month. While food alone may not eliminate PMS, getting enough calcium, vitamin D, magnesium, and B vitamins — plus including anti-inflammatory herbs like ginger and turmeric — can help reduce cramps, mood swings, and bloating.

Focus on whole, unprocessed foods, stay hydrated, and limit salt, sugar, and caffeine for a smoother menstrual cycle.

And remember — if PMS symptoms are severe or interfere with your daily life, consult a healthcare provider to rule out underlying conditions like PMDD or hormonal imbalance.