Holistic Remedies to Help with PMS
- Meredith Paci
- Mar 22
- 7 min read
PMS (premenstrual syndrome) symptoms can be frustrating, disruptive, and, for many, debilitating.
PMS can encompass a wide range of symptoms, including bloating, mood swings, fatigue, headaches, breast tenderness, and cramping. While symptoms vary, contributing factors can include nutrient deficiencies, chronic stress, poor sleep, inflammation, poor digestive health, exposure to endocrine-disrupting chemicals and—what you don’t want to hear—hormonal fluctuations, your current season of life, and individual physiology.
Rather than chronically attempting to just suppress symptoms, the goal should be supporting the body's ability to function optimally throughout the menstrual cycle. We're not suggesting you'll never experience PMS symptoms again for the rest of your life—and some symptoms can absolutely be normal. Opening up a dialogue with our clients about what they define as their typical is often a great starting point. We begin any hormonal health intervention with the foundations—arguably, the pillars: a well-rounded approach that includes nutrition, movement, strength training, and lifestyle shifts.
Building a Strong Foundation Before Adding Holistic Strategies
Before—or in many cases, while—turning to supplements, herbs, or even essential oils (proceed with caution), it’s non-negotiable to assess the basics: nutrition quality, hydration, sleep, and environmental exposures. These foundational pillars directly influence how the body responds to hormonal fluctuations throughout the menstrual cycle. Making sure these key areas are in place is essential for long-term symptom improvement.
While we explore holistic strategies, it's equally important not to overlook the value of medical evaluation. Lab testing and formal assessments play a critical role in identifying underlying conditions that may need further attention. Hormonal fluctuations, your current season of life, and individual physiology all influence how symptoms show up—and why a personalized approach, grounded in data, matters.
Now, the moment you’ve been waiting for: let’s break down effective natural remedies that can help manage PMS symptoms while you work on the bigger picture.
Nutrition and Supplementation for PMS Support
Magnesium
Magnesium plays a vital role in muscle relaxation, nervous system regulation, and inflammation control. Research shows that women with adequate magnesium levels experience fewer PMS-related symptoms, particularly cramping and mood swings.(1)
Sources: Dark leafy greens, pumpkin seeds, almonds, black beans, and dark chocolate (85%+ cacao)--I know what you are thinking, this means you can have dark chocolate covered almonds and get a double benefit—not soooo fast ha ha. And do remember if you have overall health and/or body composition goals your body still has a budget so be careful.
Supplement Consideration: Magnesium glycinate is well-tolerated and supports muscle relaxation and sleep. I really like THIS ONE because it is a great dosage per cap of both Magnesium Glycinate , Malate and Taurine! THIS ONE (code: Fortify for 20% off) is also another great Magnesium Glycinate. I did want to mention that Magnesium citrate or oxide is an option that may need to be considered for some women as they do have mild laxative effects. I think these both get a bad rap because they, much like myralax and Seena, can become something that people use independently for relief without addressing the real issue.
Omega-3 Fatty Acids
Omega-3s have anti-inflammatory properties that help reduce bloating, cramping, and overall PMS-related discomfort. Research suggests that women consuming higher omega-3 levels experience up to a 25% reduction in menstrual pain.(2). Please note that Omega’s can also be mildly anti-coagulant to which if having any procedures such as surgery, facials, botox, fillers you should discontinue use 5-7 days prior.
Sources: Wild-caught salmon, sardines, flaxseeds, chia seeds, walnuts.
Supplement Consideration: If dietary intake is insufficient, a high-quality fish oil supplement (2-3 grams/day EPA & DHA) may be beneficial. We also like several supplemental options additionally:
B Vitamins (B6 & B12)
Vitamin B6 has been studied for its role in reducing PMS-related mood swings and water retention. It is also super great for nausea during pregnancy. B12 supports energy production and neurological function, which is especially helpful for fatigue-related symptoms.
Sources: Grass-fed beef, eggs, poultry, bananas, avocados, and lentils.
Supplement Consideration: We prefer a B-complex as a first line support as B Vitamins tend to work best as a family , then supplement individually beyond that.
Herbal Support
Chaste Tree (Vitex agnus-castus)
Vitex has been widely researched for its ability to support menstrual regularity and reduce PMS symptoms. Studies indicate that up to 80% of women report symptom relief when using Vitex for at least three months.The misconception is that Vitex IS progesterone–it is not although it can be supportive of progesterone.
Ginger
Ginger is a natural anti-inflammatory and has been shown in studies to reduce menstrual pain as effectively as NSAIDs like ibuprofen. This is a go to supplement for me for so many things including nausea related to pregnancy and absolutely during digestive health protocols.
Consider: 1-2 grams/day of dried ginger or fresh ginger tea.
Note: Fresh ginger is rather ‘hot’ so be careful. Candied Ginger is not what we are talking about here nor pickled (although we are big fans of that with some Wasabi on sushi!)
Herbal Teas
Chamomile, peppermint, ginger (!) and red raspberry leaf teas help support digestion, reduce bloating, and promote relaxation, which can be helpful for PMS symptoms.
Lifestyle and Environmental Considerations
Sleep and Circadian Rhythm Support
You can’t out Vitex or B Vitamin poor sleep. Poor sleep impacts stress hormones and menstrual cycle regulation. Women who get less than seven hours of sleep per night have been shown to experience higher rates of PMS-related symptoms.(6) Not to mention sleep deprivation has been shown as a comorbidity, it can absolutely negatively affect sex hormones (including testosterone) as well as blood sugar. It has been linked to high blood pressure and diabetes.
Recommendations:
Aim for 7-9 hours of quality sleep per night.
Avoid blue light exposure from screens 60 minutes before bed.
Consider magnesium or chamomile tea to support relaxation.
Endocrine Disruptors: The Hidden Impact of Plastics and Household Toxins
Many household products contain endocrine-disrupting chemicals (EDCs) like BPA, phthalates, and parabens, which interfere with hormonal signaling.(7) These compounds can worsen PMS symptoms by increasing estrogenic activity in the body.
Simple swaps to reduce exposure:
Switch to glass or stainless steel food storage containers instead of plastic.
They even make stainless steel coffee makers to avoid the heated plastic, although this is a pricey option and may be safe as a wish list item
Avoid scented candles, air fresheners, and conventional cleaning products with synthetic fragrances.
Use phthalate- and paraben-free personal care products.
Castor Oil Packs
Castor oil packs are often debated in menstrual health, with some cautioning against their use during active menstruation. However, they have been traditionally used to support circulation, lymphatic drainage, and pain relief. Many individuals find them beneficial for relieving cramping, improving bowel movements, and, in my personal experience, promoting deeper sleep. When used appropriately, they can be a useful tool for supporting pelvic health.
We both like Queen of Thrones (linked here). They have several options available. Being honest, the liver strap works lovely for your pelvic area and would save you $20 as opposed to the 'pelvic' option but please select what option would serve you best.
Essential Oils:
I have taken several courses on essential oils, as well had them discussed in an array of other courses (ie: digestive health and immune health---Oil of oregano) and believe in their benefits when used correctly. From aromatherapy to topical applications, they can provide relief from PMS symptoms. However, I also see them misused and misrepresented frequently, often promoted as a cure-all without proper education or understanding of potential risks of avoiding medical treatment. (small rant: you promote essential oils 'curing' this that and the other but your nutrition and level of fitness is nonexistent---not cool)
From personal experience with ovarian cysts and torsions, I strongly caution against relying solely on essential oils without medical oversight. Misuse can lead to serious consequences, especially when dealing with underlying reproductive health concerns. Essential oils should be viewed as a supportive tool, not a primary treatment.
Lavender Oil
Known for its calming properties, lavender oil can reduce menstrual cramps and stress when used in aromatherapy or diluted and applied topically.
Clary Sage Oil
Some research suggests clary sage may support relaxation and reduce PMS-related mood swings. However, more studies are needed.
Peppermint
This is a personal favourite although not for everyone and should be used with extreme caution.
Companies: I (Mere here) personally use and do have an account (shocker ha ha) with DoTerra , that said REVIVE EO (linked here) is great and I also personally use many of their products as well.
Safety Tip: Always dilute essential oils with a carrier oil (e.g., coconut or jojoba oil) before applying to the skin. Unless you are VERY familiar with them. Wash hands very well and avoid touching your eyes or any areas you do not want essential oils. Avoid contact with pets if you are unfamiliar with how to use EO’s. And lastly just because something can be 'good' does not mean it is good for YOU in any quantity.
Final Thoughts: Focus on the Foundations First
PMS symptoms can be managed with strategic nutrition, sleep, stress reduction, and reducing environmental exposures. While supplements can provide relief and be incredibly supportive, they are not a substitute for addressing core health habits.
If symptoms persist or significantly impact daily life, do not hesitate to consult a healthcare provider to investigate and possibly rule out underlying conditions such as endometriosis, PCOS, fibroids, hormone bias or deficiency, age related changes and/or nutrient deficiencies, etc…
By taking a holistic, evidence-based approach, you can gain more control over your menstrual health and experience relief from PMS symptoms.
If you’re a coach looking to deepen your understanding of hormone health or a woman navigating it for yourself and looking for real, actionable guidance, reach out. Mentorship, education, and professional consultation can make all the difference in reclaiming control of your health.
