What is PMS?
PMS, short for Premenstrual Syndrome, is the medical name for the laundry list of physical and emotional symptoms that women often experience both during the first few days of their period and the days or weeks leading up to it.
Not everyone experiences PMS the same way. PMS symptoms can vary in duration and severity, but the most common physical and mental signs of PMS include:
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Bloating
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Cramping
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Breast tenderness or swelling
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Lower back aches
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Fluctuations in appetite
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Skin breakouts
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Trouble falling or staying asleep
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Headaches or migraines
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Increased sensitivity to sounds or bright lights
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Mood swings
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Feeling anxious or on edge
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Unusual tiredness or low energy
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Difficulty focusing or staying on task
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Strong food cravings
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Changes in sex drive
While PMS is a normal part of the menstrual cycle and something most women experience to some degree, it shouldn't be so intense that it disrupts your daily life. Cramps, mood swings, and fatigue might be common, but severe period pain or overwhelming emotional symptoms aren't something you just have to live with.
If your symptoms are extreme or getting worse over time, it's important to talk to your OB-GYN. In some cases, intense PMS may be a sign of premenstrual dysphoric disorder (PMDD), which is a more serious condition that can significantly impact mental and physical well-being.
That said, whether your symptoms are mild or more persistent, relief is usually possible. Many women find that simple lifestyle changes combined with targeted nutritional support can go a long way in reducing discomfort and helping them feel more balanced all cycle long.
What Causes Period Pain and Other PMS Symptoms?
PMS is primarily caused by hormonal shifts that happen during the menstrual cycle—especially changes in estrogen and progesterone levels. These fluctuations are believed to drive many of the physical and emotional symptoms associated with PMS.
However, there can be other contributing factors. Serotonin levels in the brain and an individual's sensitivity to hormonal changes can also influence how PMS shows up and how intense it feels.
Even something as simple as your diet can play a role in period pain and other PMS symptoms. Yeah, we hate to break it to you, but those greasy foods you crave probably aren't the best idea in the days leading up to and during our period.
Diets high in processed foods, added sugars, and salty snacks may contribute to bloating, mood swings, and inflammation, all of which can worsen cramps and other PMS symptoms. On the flip side, eating a nutrient-rich diet full of whole foods, healthy fats, magnesium, fiber, and anti-inflammatory ingredients can help ease discomfort and support more balanced hormones.
10 Tips for a Smoother Cycle and Natural Ways to Relieve Cramps
It's not about making drastic changes or being perfect—just a few simple changes in how you fuel and care for your body can make a noticeable difference in how you feel during your period.
Whether you're looking to reduce cramps, balance your mood, or boost energy, these natural approaches can help support a smoother cycle.
1. Get Plenty of Rest
Your body is doing a lot behind the scenes during your cycle, especially in the days leading up to and during your period. Prioritizing taking it easy and getting quality sleep.
Sleep helps regulate hormones, improve mood, and support your body's ability to manage pain. Disrupted or inadequate sleep, on the other hand, can worsen fatigue, irritability, and sensitivity to pain.
Aim for 7–9 hours of consistent, restful sleep each night, especially in the luteal phase (the week before your period), when symptoms are often most intense.
If you struggle with sleep, you might want to consider a sleep supplement like Revive SLEEP, our melatonin-free nighttime supplement that supports relaxation and prepares your body for more restful, uninterrupted sleep. Calm+ is another great choice that has added benefits to support many common PMS symptoms.
2. Reduce/Manage Stress
High stress levels can throw off your hormone balance and amplify PMS symptoms like mood swings, anxiety, and cramps. That's because stress raises cortisol, which can interfere with estrogen and progesterone levels.
Regular stress-reducing habits like deep breathing, meditation, journaling, yoga, or simply getting outside can go a long way in helping to regulate your nervous system and support more balanced cycles. There are also several great natural supplements that can help manage stress.
3. Exercise (Even a Little Helps)
We know, we know. The last thing you want to do when you feel bloated, are cramping, and feel completely drained is go to the gym. But trust us, even gentle workouts like walking, stretching, or yoga can go a long way in helping to ease cramps, reduce bloating, and help stabilize your mood.
Movement improves circulation, lowers stress, and triggers the release of endorphins—your body's natural pain relievers. You don't need a hardcore sweat session to feel the benefits; just do your best not to be a complete couch potato.
4. Make Smart Diet Adjustments
Pizza, ice cream, fries, and chocolate all sound so good when your hormones are raging, don't they? That's because fluctuating estrogen and progesterone levels can increase cravings for sugar, salt, and fat as your body seeks quick comfort and energy boosts.
We aren't saying you can't indulge (hello, balance!), but if you want to minimize cramps, mood swings, and fatigue, it's smart to at least practice moderation. What you eat can directly affect how your body handles hormonal shifts.
A diet rich in anti-inflammatory foods like leafy greens, berries, fatty fish, nuts, and seeds can help reduce period pain and support hormonal harmony. Magnesium- and omega-3-rich foods or supplements are also a good addition.
On the flip side, cutting back on sugar, processed foods, and refined carbs may help ease bloating, irritability, and energy crashes. It's also a good idea to limit caffeine, which can constrict blood vessels and worsen cramps, and alcohol, which can dehydrate you, disrupt sleep, and intensify mood swings.
5. Use Heat Therapy
There is good reason why pretty much every woman owns a heating pad. Heat boosts blood flow to the pelvic area and helps reduce the severity of muscle contractions, which are responsible for period pain.
A heating pad, hot water bottle, or even a warm bath can work wonders for relaxing the uterine muscles and relieving cramps. It's one of the simplest, safest, and most effective methods for fast relief.
6. Have an Orgasm
It may sound surprising, but many gynecologists, sex experts, and women swear that an orgasm helps relieve period pain.
There are many theories as to why this might be the case. Some believe that it is the increase of blood flow to your genitals and the muscle contractions from orgasms. Others say it is the release of endorphins and oxytocin—natural chemicals that reduce pain and promote relaxation.
There are also some theories that believe having sex or masturbating during your period triggers uterine contractions that can help expel menstrual blood more quickly, potentially shortening your period and easing cramping.
7. Get a Massage
Massage therapy can help reduce tension in the lower back and abdomen, improve circulation, and lower stress hormones. Regular massage may help lower the severity of PMS over time, but even light self-massage or abdominal massage can help promote relaxation and reduce discomfort.
For added PMS relief benefits, ask your massage therapist to add essential oils like lavender or clary sage.
8. Stay Hydrated
Drinking enough water may help ease bloating, fatigue, and headaches during your period. Dehydration can make cramps worse by causing your muscles—including the uterus—to contract more intensely.
Aim for at least 8 cups of water daily, and even more if you're physically active or in a hot climate.
9: Support Gut Health
Taking steps to nurture your gut health might not only improve digestion, but it could also help smooth out your cycle and reduce PMS-related discomfort. Emerging research continues to reveal the important connection between gut health and hormonal balance.
A healthy gut microbiome is believed to play a role in metabolizing estrogen, which can influence the severity of PMS symptoms like mood swings, cramps, and bloating.
Additionally, when gut bacteria are out of balance (a state known as dysbiosis), it can impair estrogen metabolism, potentially leading to estrogen dominance or hormonal imbalances that worsen PMS. However, when gut bacteria are balanced, it can reduce inflammation and support neurotransmitter production, including serotonin, which is crucial for mood regulation.
Incorporating probiotics, either through food (like yogurt, kefir, kimchi, or sauerkraut), a greens supplement, or a high-quality probiotic supplement, can help support a healthier gut microbiome, which in turn, could result in a healthier cycle.
10: Take Dietary Supplements for PMS Relief
If there's one thing most women underestimate when it comes to managing PMS, it's the role of targeted supplementation. The right science-backed supplements can be one of the most powerful tools in your PMS relief toolkit.
It's already difficult to get all the nutrients your body needs on a regular day, let alone when you're dealing with fatigue, cramps, cravings, and low appetite during your period.
However, that's when your body is actually needing more, not less. Nutrients like magnesium, B-complex vitamins (especially B6), omega-3 fatty acids, zinc, and folate have all been linked to better mood, reduced cramping, and hormonal support. But even with a balanced diet, it's tough to consistently get enough of these nutrients to offset PMS symptoms.
That's why taking well-formulated supplements for women before and during your cycle can make such a noticeable difference. Beyond the essentials, there are lesser-known but highly effective ingredients like Chasteberry for hormone balance and L-Theanine (Suntheanine®) for mood support that can work wonders to reduce both physical and emotional discomfort.
Best Supplements For Natural PMS Relief
Managing PMS symptoms naturally starts with making sure your body isn't running on empty. That means covering your nutritional basics first. A well-rounded diet should supply the essential vitamins and minerals your body needs to function, but during the days leading up to your period, when hormone fluctuations ramp up, your nutritional demands increase.
Even if you eat well, it's common to fall short on key nutrients that support mood, hormonal balance, and muscle function. That's where thoughtful supplementation can really make a difference.
In addition to foundational nutrients, there are evidence-backed compounds that specifically target PMS-related symptoms. Here's a breakdown of some of the best natural supplements for period pain and PMS relief:
B Vitamins (Especially Folate)
B vitamins play a central role in energy metabolism, brain function, and hormone regulation. Folate, in particular, supports the production of neurotransmitters like serotonin and dopamine, both of which influence mood stability.
Low levels of folate have been linked to an increased risk of depressive symptoms during the luteal phase of the cycle. B6 is also known to support progesterone levels and reduce irritability, making B-complex vitamins a staple for PMS support.
Omega-3 Fatty Acids
Omega-3s, found in fatty fish like salmon, some plant sources, and quality essential fatty acid supplements, are known for their anti-inflammatory properties. Ensuring you have enough omega-3’s and not too many omega-6’s is important, as not having balance can create issues such as chronic inflammation.
This is relevant to PMS because chronic inflammation is thought to play a role in worsening symptoms like cramps, bloating, and mood swings.
One study even found that omega-3 supplementation may be an effective natural pain reliever for period pain. Researchers found that the women who supplemented with omega-3’s daily for three months experienced significantly reduced menstrual pain intensity compared to a placebo.
Magnesium
Magnesium is one of the most essential minerals in the body, involved in over 300 biochemical processes, including muscle and nerve function, hormone balance, and mood support. Due to how magnesium works in the body, low magnesium levels can lead to many health issues, including possibly contributing to worse PMS symptoms.
Some research shows taking a magnesium supplement helps with PMS symptoms such as fluid retention, bloating, and tender breasts, while other studies do not. Considering many people are magnesium deficient, it certainly can’t hurt to take a magnesium supplement daily.
There are several forms of magnesium, and each has unique benefits. A combination of Magnesium Taurate and Magnesium Carbonate may be particularly effective for PMS and period relief because of the combined support they provide to both the nervous and digestive systems.
Together, these forms of magnesium might help address the muscle tension, mood fluctuations, and digestive issues that often come with PMS. You can find effective dosages of both in the best-selling magnesium powder Magnesium+, which comes in two delicious flavors— orange or raspberry lemonade.
Chasteberry
Chasteberry (Vitex agnus-castus) is one of the most promising natural options for women looking to support hormonal harmony without synthetic hormones, and yet, it remains surprisingly underutilized.
Most people don't realize how powerful Chasteberry can be, especially when it comes to hormone-related issues. This potent herbal adaptogen has been used for centuries in traditional herbal medicine to treat various conditions. Modern studies show it helps support the endocrine system by influencing the balance of key reproductive hormones, which might help regulate the menstrual cycle and balance reproductive hormones.
Many women claim taking Chasteberry reduces symptoms like breast tenderness, irritability, mood swings, and cycle irregularity. Modern studies back this up, finding that women who took 20 mg of chasteberry over several cycles saw improvement of their symptoms.
For better absorption and effectiveness, a liposomal form of Chasteberry is recommended. This modern delivery method allows for faster, more efficient absorption into the bloodstream and better overall bioavailability compared to traditional capsules or tablets.
Suntheanine® (L-Theanine)
Suntheanine® is a patented form of L-theanine, a naturally occurring amino acid, that is efficiently absorbed in the gut and travels to the brain, where it encourages a more relaxed, alert mental state without causing drowsiness.
Human clinical trials suggest that it helps support better sleep, enhances focus, and increases Alpha brain wave activity (associated with relaxation), while decreasing Beta waves (linked to stress and overthinking).
During PMS, when mood swings and anxiety can peak, Suntheanine might be able to help bring you a little extra calm and emotional clarity.
Bonus Tip: Chasteberry and Suntheanine can be a powerful combination. While Chasteberry works on balancing hormones, Suntheanine helps manage the emotional impact of those shifts. Taken together, they support both the root and symptoms of hormonal fluctuations. You can get both supplements in our Calm Cycle Bundle.
Calcium
Calcium is shown to help manage the fatigue, mood fluctuations, and appetite changes many women experience due to PMS. There might be even more benefits when paired with Vitamin D.
In one study, women who took 500 mg of calcium carbonate twice daily over the course of three months experienced fewer issues with these symptoms compared to those who didn’t supplement with calcium.
Additional findings indicate that diets rich in calcium and vitamin D may be linked to a reduced risk of developing PMS altogether. These benefits are believed to stem from calcium and vitamin D’s influence on hormonal activity.
L-Taurine
L-Taurine is an amino acid that supports calming neurotransmitters in the brain, helping regulate mood and reduce stress sensitivity. It also contributes to nervous system health and may support better sleep — something many people struggle with around their period.
GABA (Gamma-Aminobutyric Acid)
GABA is a naturally produced neurotransmitter that helps tone down excitatory brain signals. It essentially tells your brain to "slow down," supporting a more relaxed, focused, and emotionally balanced state. Supplementing with GABA may help with tension, restlessness, and irritability.
5-HTP (5-Hydroxytryptophan)
5-HTP is a direct precursor to serotonin, the "feel-good" neurotransmitter that dips for some people during the luteal phase. Increasing serotonin levels can support a better mood and reduce emotional PMS symptoms like sadness or anxiety.
Alpha Lipoic Acid (ALA)
ALA is a potent antioxidant that supports cellular health, particularly in the brain. By reducing oxidative stress and promoting mitochondrial function, ALA may contribute to improved energy, reduced inflammation, and cognitive support — all of which can dip during PMS.
Bonus Tip: You can find all four of these (L-Taurine, GABA, 5-HTP, and ALA), along with other nutrients that support stress resilience and mood balance, in our best-selling supplement Calm+.
But this mood supplement isn't only for women experiencing PMS struggles. Calm+ is for any adult man experiencing high levels of stress or those needing to balance their mood. Daily use of Calm+ can help you manage stress, improve your mood, and increase physical performance.
When to Take PMS Dietary Supplements For Best Results
When it comes to supplements for PMS relief, timing and consistency matter. While it might be tempting to only reach for supplements when symptoms hit, many of the most effective options work best when taken proactively, not reactively.
Follow Label Instructions and Talk to Your Doctor
Always follow dosage guidelines on supplement labels and talk with your doctor or healthcare provider before starting a new supplement routine, especially if you're pregnant, nursing, have underlying health conditions, or are taking medications. Some ingredients can interact with prescriptions, so it's important to be informed and safe.
Be Consistent, Not Just Reactive
Supplements that support hormone balance, mood stability, and nervous system health typically take time to build up in the body and deliver results. That's why it's essential to take them regularly, not just during the few days before or during your period.
For example, nutrients like magnesium, B vitamins, and omega-3s support systems that are active all month long, not just during PMS. Herbal ingredients like chasteberry are especially dependent on consistency, as they work gradually to help regulate hormonal fluctuations over time.
Be Proactive with Your Cycle
If you're tracking your cycle, consider starting more targeted supplements (like those for mood support or cramps) a few days before you typically experience symptoms.
For many, the luteal phase (the 1–2 weeks leading up to menstruation) is when PMS symptoms are most noticeable. Supporting your body in advance may help reduce its intensity when your period begins.
Conclusion
Being a woman isn't always easy. Periods can come with cramps, mood swings, bloating, and exhaustion that make even the simplest tasks feel harder. It's frustrating, it's uncomfortable, and for many, it feels like something you just have to push through.
But you can take control of how you experience your cycle. From the food you eat to how you move, rest, and support your body with supplements, small choices can add up to significant relief.
If you're struggling with period pain, mood changes, or just want a more natural, proactive way to feel like yourself again each month, the right supplements can make a real difference. They don't just mask symptoms; they support your body from the inside out.
Check out our favorite natural supplements for PMS:
Calm Cycle Bundle
Complete Cycle Care Bundle
