Top nutrients that help reduce PMS Symptoms

Many women with PMS feel like their monthly nutrition needs boil down to one thing: cravings, especially for salty snacks or anything chocolatey. And while chocolate-dipped pretzels might feel like a dream come true in the moment, they’re not exactly mood-boosting or bloat-busting. There are plenty of delicious, nutrient-packed foods that can genuinely help take the edge off PMS symptoms. Read on for natural, feel-good ways to support your body all month long. 

What Causes PMS, and Why Diet Matters 

PMS (short for premenstrual syndrome) can happen in the days leading up to your period, when shifting hormone levels (especially estrogen and progesterone) can throw your body and mood a little off balance. The result? Bloating, mood swings, cravings, fatigue, you name it. 

While hormones are the main drivers, your diet can make those symptoms better, or worse. The foods you eat can affect your blood sugar, inflammation levels, brain chemistry, and fluid retention, all of which play a role in how you feel during your cycle. Choosing nutrient-rich, whole foods can help take the edge off and ease those monthly ups and downs. Here are the best nutrient-dense foods to choose and what to skip: you’re in the driver’s seat! 

Nutrients to Choose for PMS Relief: Calcium, Vitamin D, Magnesium, B6, Manganese, Zinc, & Omega-3s 

When it comes to easing PMS symptoms, certain nutrients can offer natural relief by supporting mood balance, reducing inflammation, and calming cramps and bloating. These include: calcium, magnesium, B6, zinc, and omega-3s. 

Calcium: A Superstar for Mood, Bloating & Cramping Relief 

Calcium deficiency and PMS share many symptoms, which led researchers to test to see if they might be related. The results suggest that they very well might be. Compared with women who don’t have premenstrual symptoms, women with PMS have lower blood levels of calcium around their time of ovulation. The same research shows that getting enough calcium can make a real difference—women who consistently met their daily calcium needs experienced improvements in mood and bloating within just a few months. That’s why I consider calcium-rich foods an absolute must for anyone dealing with PMS. 

  • Best Foods for Calcium: Yogurt, milk, soy milk, cheese (reduced–fat), tofu with calcium, wild salmon (with bones), soybeans (edamame), bok choy, kale, collard greens, white beans, broccoli, almonds and almond butter 

Vitamin D: May Help Ease Mood Swings and Menstrual Pain 

Our bodies can’t absorb or use calcium without vitamin D. That’s why the two are so often mentioned together, and why some high-calcium foods (such as milk) are often fortified with vitamin D. In addition, research suggests that vitamin D may act on its own to prevent PMS. In a study that followed more than 3,000 women for more than 10 years, women who ate a diet high in vitamin D reduced their risk of PMS by about 40 percent. 

  • Best Foods for Vitamin D: Wild salmon (fresh, canned), mackerel (not king), sardines, herring, fortified milk, soy milk, fortified yogurt, egg yolks, UV–treated mushrooms 

Magnesium: Helps with Cramps, Headaches & Sleep 

Just as was found with calcium, women with PMS seem to have lower blood levels of magnesium compared with women who did not have PMS symptoms. Women with PMS who got adequate magnesium had better mood and less water retention than women who did not get enough magnesium. (And really, doesn’t less water retention sound good for everybody?) Magnesium might help regulate the activity of serotonin, the so-called feel-good neurotransmitter. Magnesium-rich foods are second only to calcium foods for improving your chances for symptom reduction. 

  • Best Foods for Magnesium: Pumpkin seeds, spinach, Swiss chard, amaranth, sunflower seeds, cashews, almonds, quinoa, tempeh, sweet potatoes, white potatoes, soybeans (edamame), millet, starchy beans (such as black, navy, pinto, garbanzo, kidney), artichoke hearts, peanuts, peanut butter, brown rice, whole-grain bread, sesame seeds, wheat germ, ground flaxseed 

Vitamin B6: Balances Mood and Beats the Blues 

Your body can’t make dopamine — one of your key “feel-good” neurotransmitters — without vitamin B6. That’s why I encourage to ensure they’re getting enough vitamin B6 to naturally support an overall better mood and potentially ease PMS symptoms. 

  • Best Foods for Vitamin B6: Chickpeas (garbanzo beans), wild salmon (fresh, canned), lean beef, pork tenderloin, skinless chicken breast, white and sweet potatoes (with skin), oats, bananas, pistachio nuts, lentils, tomato paste, barley, rice (brown, wild), bell peppers, winter squash (acorn, butternut), broccoli, broccoli raab, carrots, Brussels sprouts, peanut butter, eggs, shrimp, tofu, apricots, watermelon, avocado, strawberries, whole-grain bread 

Manganese: A Little Mineral with Big PMS Benefits 

Manganese is found in very small quantities in foods, but that’s okay because we don’t need a lot to stay healthy. If you eat a relatively balanced diet, you’re probably getting enough manganese. But blood levels of manganese vary throughout the menstrual cycle, so it is not surprising that this mineral might be involved in PMS. A handful of studies have suggested that manganese, in combination with calcium, may reduce the irritability, depression, and tension associated with PMS. One study found that women who did not get enough manganese in their diets had more pain and worse moods premenstrually. Therefore, I encourage you to go out of your way to incorporate manganese-rich foods, specifically around the time of PMS. 

  • Best Foods for Manganese: Pineapple, wheat germ, spinach, collard greens, pecans, amaranth, lima beans, pumpkin seeds, walnuts, oats, tempeh, quinoa, brown rice, flaxseed, raspberries, chickpeas (garbanzo beans), sunflower seeds, peanuts, tofu, soybeans (edamame), soy nuts, lentils 

Zinc: Supports Hormone Health and Immune Function 

Zinc plays a key role in hormone production and regulation, which makes it especially important during PMS. Some studies suggest that zinc may help ease cramping, irritability, and breast tenderness, while also giving your immune system a helpful boost when your body feels out of sync. 

  • Best Foods for Zinc: Beef, oysters, pumpkin seeds, lentils, cashews, chickpeas, whole grains 

Omega-3 Fatty Acids: Calm Inflammation and Curb Cramps 

Omega-3s are anti-inflammatory fats that may help soothe period pain, reduce mood swings, and support brain health. Regularly eating omega-3–rich foods can go a long way in easing PMS symptoms and supporting your body naturally. 

  • Best Foods for Omega-3s: Salmon, sardines, chia seeds, flaxseeds (ground), walnuts, omega-3–fortified eggs 

Foods to Limit or Skip for PMS 

Here are some common foods to limit or skip when PMS symptoms strike. 

  • Avoid salt and salty foods. PMS causes bloating and water retention. Salt can cause bloating and water retention. 
  • Avoid caffeine. Some research suggests that the effects of caffeine are magnified premenstrually, leading to greater breast tenderness, more nervousness, and potentially more irritability. Instead of coffee, tea, or caffeinated soft drinks, try herbal teas and other decaffeinated or naturally caffeine-free beverages. 
  • Drink chamomile tea. Chamomile tea may be particularly helpful because it contains properties that relieve muscle spasms and may therefore help reduce the severity of menstrual cramps. In addition, chamomile seems to reduce tension that may lead to anxiety and irritability. Chamomile tea is naturally caffeine–free, so it’s an ideal choice to replace some of your favorite caffeinated beverages when your period is approaching. 

Looking for delicious ways to put these tips into action? Try my recipes that are naturally rich in PMS-fighting nutrients, like Moroccan-Spiced Chickpea Stew for magnesium and fiber, Sheet Pan Salmon Salad Nicoise for omega-3s, or Chocolate Peanut Butter Fudge Bites for a sweet, mood-boosting treat with built-in portion control.