Navigating PMS: Lifestyle Strategies for Relief‡

August 21, 2025

Understanding PMS: A Monthly Challenge

Premenstrual Syndrome (PMS) affects up to 75% of menstruating individuals and may bring with it a wave of physical, emotional and mental impacts such as occasional bloat and mild mood swings, feelings of tiredness and irritability, breast tenderness and even potential cravings.1 While every woman’s experience is unique, many share the same question: what can I do naturally to help me feel better?

The answer lies in a blend of supportive lifestyle changes and targeted nutritional supplementation. Remember, everyone responds differently when it comes to PMS, so be sure to chat with your healthcare practitioner if you’re looking for extra support.^‡

For now, let’s explore what may help naturally and why.

Remedies for PMS Relief

Supporting your body’s hormonal health is a great first step in creating physical and emotional comfort during PMS. Your menstrual cycle is governed by a delicate balance of estrogen and progesterone. When this balance shifts, often due to occasional stress, poor diet or sleep difficulties, PMS symptoms may intensify.^2‡

Here are some of the top lifestyle and dietary approaches for easing PMS:

Prioritize Sleep and Stress Management
Sleep and stress are deeply intertwined with your hormone health. A consistent lack of sleep can increase cortisol levels (your stress hormone), which disrupts estrogen and progesterone balance.³ Aim for 7–9 hours of quality sleep per night.⁴

Pro Tip: Try a calming bedtime routine — dim the lights, power down devices and consider magnesium-rich teas (like chamomile or lemon balm) to support relaxation.^‡

Eat for Hormone Balance
Your diet plays a critical role in how your body manages hormonal fluctuations. Focus on whole foods and limit processed ingredients that can spike blood sugar or cause inflammation.⁵

Fiber: Found in leafy greens, berries and oats, fiber helps your body eliminate excess estrogen.⁶
Healthy fats: Omega-3s from sources like walnuts, flaxseed and salmon help reduce inflammation and may ease menstrual cramps.⁷
Complex carbs: Brown rice, quinoa and sweet potatoes support serotonin production to stabilize mood.⁸

Move Your Body Gently
Exercise might be the last thing on your mind during PMS, but gentle movement often does wonders. ‡ Activities like walking, yoga or swimming help increase endorphins (your natural mood boosters) and reduce bloating.⁹

Pro tip: Avoid high-intensity workouts if you’re feeling especially exhausted. It’s okay to listen to your body.^‡

Exploring Strategies for Managing PMS

Managing PMS is about building consistent habits that support your body throughout your entire cycle, not just during the week before your period.^‡

Track Your Symptoms
Consider using a period tracking app or journal to monitor symptoms throughout your cycle. Not only does this help you anticipate when PMS might strike, but it also might make it easier to identify what strategies and supplements work best for you.^‡

Hydrate with Purpose
Dehydration may intensify feelings of bloat, cranial discomfort and occasional fatigue. Aim for 8–10 cups of water daily and consider sipping herbal teas like dandelion (for water retention) or ginger (for nausea).¹⁰

Limit Caffeine and Alcohol
Both caffeine and alcohol can disrupt your sleep, increase anxiety and contribute to bloating. Try reducing your intake, especially in the days leading up to your period.^11,12

Recommended Supplements to Support PMS

Certain vitamins and minerals have been scientifically shown to help support PMS symptoms by supporting hormone production. Let’s discuss some specific nutrients that support PMS.^‡

Magnesium
Magnesium plays a key role in metabolism. This may come in handy when looking to help support occasional PMS symptoms like gas and bloat. Magnesium is also well known for supporting muscle comfort when PMS-related cramps occur and encouraging positive mood.^13‡

Dosage: 300–400 mg daily.¹⁴
Pro Tip: Look for Magnesium glycinate or Magnesium citrate for optimal absorption.^‡

Vitamin B6
Known for its potential mood-stabilizing effects, vitamin B6, is involved in the synthesis of neurotransmitters which may come in handy when dealing with those pesky occasional mood swings associated with PMS.^15‡

Dosage: 50–100 mg daily.¹⁶
Pro Tip: Combine with magnesium for a PMS-support blend or as advised by your healthcare practitioner.^‡

Calcium
Studies have shown that healthy calcium levels have been linked to supporting PMS symptoms. Supplementation may help with PMS-related discomfort.¹⁷

Dosage: 1000–1200 mg of calcium daily.¹⁸
Pro Tip: Food sources of calcium include leafy greens, almonds and fortified plant milks.¹⁸

Pure Encapsulations PMS Essentials
Pure Encapsulations® PMS Essentials is designed to provide comprehensive support for those experiencing premenstrual syndrome. This dietary supplement combines essential vitamins, minerals and herbal extracts that work together to alleviate common PMS symptoms such as mood, bloating and fatigue.^‡

By nourishing your body with the right nutrients, PMS Essentials helps promote emotional balance and physical comfort during your menstrual cycle. Try it today to discover how a crafted formula helps you feel more like yourself each month.^‡

How to Integrate Supplements into Your Routine

Taking supplements consistently is key. Here’s how to build a routine that sticks:

Time it right: Some supplements are best taken with meals (like fat-soluble vitamins A, D, E, K), while others, like magnesium if taken for muscle relaxation, may be a good idea to take before bed to promote sleep.^‡
Start slow. If you’re introducing several new supplements, add one at a time to monitor how your body responds.
Prioritize nourishing meals. Combining supplements with a healthy diet supports their effectiveness.

Holistic Lifestyle Strategies for Cycle Support

Supplements may be supportive, but when paired with other lifestyle practices that nurture your whole body, this may amplify these supporting benefits.‡ Here are some holistic strategies worth trying:

Mind-Body Practices

Yoga: Especially poses that target the lower abdomen and hips help support menstrual cramp relief.²⁵
Meditation and Breathwork: Helps manage occasional stress enhance emotional resilience.²⁶
Acupuncture: May reduce pain and help rebalance hormones over time.²⁷

Cycle Syncing
Cycle syncing involves adjusting your food, exercise and rest based on the four phases of your cycle: menstrual, follicular, ovulatory and luteal. This approach can reduce PMS symptoms and promote energy.²⁸

Luteal Phase (PMS week): Focus on rest, gentle workouts and nourishing foods.²⁸
Menstrual Phase: Prioritize sleep, stretch, iron-rich foods and self-care.²⁸

Avoiding Endocrine Disruptors
Toxins in plastic containers, personal care products and cleaning agents may affect your hormone balance. Choose natural, fragrance-free products and avoid heating food in plastic.²⁹

Exploring Perimenopause Support Options

While PMS is common in your 20s and 30s, symptoms may intensify or shift during perimenopause, which usually occurs during the 5 to 10 years leading up to menopause. You may notice irregular cycles, heavier bleeding or worsening mood swings.^30‡

Recommended supplements for support:

Black Cohosh: May reduce and support occasional hot flashes and night sweats.^31‡
Ashwagandha: Adaptogen that helps balance cortisol and promote mental health.^32‡
Evening Primrose Oil (E.P.O.): May support hormonal regulation and may support female comfort.^33‡
B-complex vitamins: May support cellular energy and mood stability during hormonal fluctuations.^34‡

Lifestyle changes such as weight-bearing exercise, prioritizing sleep and reducing caffeine and alcohol are even more crucial in this stage of life. Supporting your body now can make the menopausal transition smoother later on.

Final Thoughts: Supporting Your Body, Your Way

PMS doesn’t have to be something you simply “deal with.” By combining lifestyle changes with carefully chosen supplements, you can take control of your symptoms and bring balance to your cycle.^‡

Whether you’re managing monthly PMS or noticing the signs of perimenopause, tuning into your body will help you know what it needs to thrive.^‡

Before beginning any supplement regimen, consult your healthcare provider — especially if you are pregnant, nursing or taking medications.

In the meantime, check out our Women's Formulas today to learn which products might be a good fit for your unique nutritional needs.^‡

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3. Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015;8(3):143-152. doi:10.1016/j.slsci.2015.09.002. 
4. Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40-43. doi:10.1016/j.sleh.2014.12.010 
5. Patterson E, Larsson SC, Wolk A, Åkesson A. Association between healthy diet and inflammatory markers: findings from the Swedish Women’s Lifestyle and Health cohort. Am J Clin Nutr. 2013;97(2):326-331. doi:10.3945/ajcn.112.042467. 
6. Gaskins AJ, Mumford SL, Zhang C, et al. Effect of daily fiber intake on reproductive function: the BioCycle Study. Am J Clin Nutr. 2009;90(4):1061-1069. doi:10.3945/ajcn.2009.27820. 
7. Sadeghi T, Mirmiran P, Moghadam SK, Azizi F. J Obstet Gynaecol Res. 2016;42(12):1624-1630. doi:10.1111/jog.13131. 
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11. Roehrs T, Roth T. Caffeine: sleep and daytime sleepiness. Sleep Med Rev. 2008;12(2):153-162. doi:10.1016/j.smrv.2007.07.004
Rupp TL, Acebo C, Seifer R, Carskadon MA. Adolescents’ alcohol use and academic achievement: a prospective study. Addict Behav. 2004;29(1):19-38. doi:10.1016/S0306-4603(03)00082-1. 
12. Barragin-Rodriguez L, et al.Magnes Res. 2008 Dec;21(4):218-23. 
13. Parazzini F, Di Martino M, Pellegrino P. Magnesium in the gynecological practice: a literature review. Magn Res. 2017;30(1):1 7. 
14. Walker AF, et al. Magnesium supplementation alleviates premenstrual symptoms of fluid retention. J Womens Health Gend Based Med. 1998;7(9):1157-1165. doi:10.1089/jwh.1998.7.1157. 
15. Gropper SS, Smith JL, Groff JL. Advanced Nutrition and Human Metabolism. 5th ed. Belmont, CA: Wadsworth; 2009.}

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