The menstrual cycle is governed by complex hormonal shifts that affect far more than just the reproductive system — they influence mood, energy, sleep, appetite, skin, digestion and pain perception. Understanding these cycles empowers you to support your body at every phase.

Understanding the Cycle

Follicular phase (Days 1–14) — oestrogen rises, energy and mood typically improve. Ovulation (around Day 14) — LH surge, oestrogen peaks. Luteal phase (Days 15–28) — progesterone rises, then both hormones fall. This drop is the trigger for PMS symptoms. Menstruation (Days 1–5) — uterine lining sheds, prostaglandins cause cramping.

Premenstrual Syndrome (PMS)

PMS encompasses over 100 reported symptoms, the most common being: bloating, breast tenderness, mood changes (irritability, low mood, anxiety), food cravings, headaches, fatigue and sleep disturbance. PMDD (premenstrual dysphoric disorder) is a severe form with predominant mood symptoms; it often requires medical treatment.

Dietary Strategies

  • Reduce salt — directly reduces luteal phase bloating and water retention
  • Reduce caffeine — particularly in the luteal phase: exacerbates anxiety, breast tenderness and sleep disruption
  • Limit alcohol — a depressant that worsens mood symptoms
  • Increase complex carbohydrates — oats, legumes, wholegrains support serotonin production in the luteal phase
  • Increase calcium-rich foods — dairy, fortified milks, leafy greens

Supplements with Clinical Evidence for PMS

Calcium 1200mg/day — perhaps the strongest evidence base. Multiple RCTs (randomised controlled trials) show calcium significantly reduces total PMS symptom scores, particularly mood and physical symptoms. Vitamin D — deficiency associated with worse PMS; supplementing may reduce symptom severity. Magnesium 360mg/day — particularly effective for fluid retention/bloating, mood and headaches. Vitamin B6 50–100mg/day — supports dopamine and serotonin production; good evidence for mood and premenstrual depression; do not exceed 100mg/day OTC. Agnus Castus (Chasteberry) — herbal preparation with reasonable evidence for PMS, particularly breast tenderness and mood; licensed as a traditional herbal medicinal product in the UK.

Evening Primrose Oil

Contains GLA (gamma-linolenic acid), a precursor to anti-inflammatory prostaglandins. Most evidence relates to cyclical breast pain (mastalgia); widely used for PMS generally. Modest evidence but well tolerated and safe.

Shop women’s health supplements at Chemist 2 Customer. Related: Period Pain Treatment, Best Vitamins for Women.