Nutrition solutions for PMS mood swings (that actually work)
- Low mood
- Irritability
- Breast soreness
- Cravings
- Insomnia
- Cramps
While these symptoms of PMS are common, that doesn’t mean they’re inevitable.
Most PMS symptoms are triggered by changes in oestrogen and progesterone before your period – especially when oestrogen becomes dominant or isn’t balanced by enough progesterone. The result? You feel wired, weepy, angry or all three.
The good news is, there are evidence-backed nutrients that help bring your cycle – and your mood – into balance. Read on for effective supplement and food choices.
Best supplements for PMS & mood
Modern life and hormonal fluctuations take a toll on your nutrient levels. The contraceptive pill can deplete key vitamins, including B6 and magnesium. Nutritional insufficiencies are common in people with PMS.
If you want to feel more like yourself all month long, these are the nutrients to focus on:
🌿 Vitamin B6
One of the best-researched nutrients for PMS mood support. Vitamin B6 helps your body make serotonin, dopamine and GABA – neurotransmitters that support calm and wellbeing. It’s particularly effective for low mood, irritability, and anxiety around your period.
Look for the active form, P5P (Pyridoxal-5-Phosphate), used in better quality supplements.
🌿 Vitamin E
This powerful antioxidant helps reduce breast tenderness and has been shown to support hormone balance. It's helpful for both emotional PMS symptoms and physical discomfort.
🌿 Magnesium
A must for anyone who gets cramps, tension, headaches, or feels overwhelmed in the lead-up to their period. Magnesium helps muscles relax, calms the nervous system, and supports hormone metabolism. It’s also important for regulating blood sugar and improving sleep.
If you’re craving chocolate before your period, it could be your body’s way of asking for more magnesium! Chocolate is rich in magnesium, but you'd need to choose quality darker chocolate over sugary milk chocolate as reducing refined sugar is also important for PMS.
🌿 L-Theanine
This amino acid found in green tea promotes calm without causing drowsiness. It works beautifully with magnesium to soothe mood swings and support better sleep – especially helpful when PMS turns into tossing and turning.
Daily Support from City Survivor
You don’t need a long list of pills – just the right nutrients, in effective forms and doses.
💊 Pollution Protection Daily Multivitamin
- Active B6 (P5P)
- The highest dose of natural vitamin E you'll find in a multivitamin
- Vitamins and antioxidants to support hormone detox pathways
- Magnesium Bisglycinate (best magnesium for sleep)
- L-Theanine
- Formulated to improve sleep and calm mood – anytime, not just at night
The combination of these two supplements is a smart daily foundation to help you feel more balanced all cycle long.
Natural PMS remedies from food
Supplements are helpful, but don’t forget food – especially for oestrogen clearance.
Eat plenty of:
✔️ Fibre – especially from veg, legumes, and flaxseeds
✔️ Cruciferous vegetables – broccoli, cabbage, brussels sprouts
✔️ Nuts & seeds – flax, chia, hemp
✔️ Oily fish – to balance inflammation
✔️ Organic eggs & pasture-raised meat
✔️ Soy foods – tofu, tempeh, miso (but not ultra-processed soy ‘meats’)
And try to reduce:
❌ Refined sugar and white carbs
❌ Processed vegetable oils
❌ Excess caffeine (especially if you get PMS anxiety)
Final thoughts
Sometimes one's truest thoughts come out in the premenstrual period...but then your period starts and you regret the anger or irritability.
The right nutrients, taken daily, can support smoother hormone shifts, fewer mood swings, and a cycle that doesn't take you by surprise.
