Vitamins and minerals
Cycle Health

4 Supplements To Relieve PMS

Mood swings, headaches, cramps & bloating are just a few of the PMS symptoms we’d love to kiss goodbye, and we’re always looking for new tools to combat them!

Research suggests that making certain additions to your diet may help to reduce symptoms of PMS and result in less painful periods. Keep an eye on your cycle and incorporate these minerals next time PMS is on the horizon:


Recent studies have found that magnesium levels and your cycle may be linked. In fact, research has shown that supplementing with magnesium can effectively reduce cramps and bloating related to PMS.

To boost your intake, opt for magnesium-rich foods like leafy greens, nuts and dark chocolate before and during your period. You can also easily find supplements from your local health shop (but use supplements with care - as too much magnesium could cause an upset stomach!).


A zinc deficiency has also been shown to result in iron-deficiency anemia and stomach problems - both which are common around menstruation. Taking zinc 1 to 4 days before your period starts has been found to lessen the intensity and duration of cramps by reducing inflammation.

Pro tip: zinc is a powerful anti-inflammatory that can also help you manage acne flare-ups during PMS and menstruation.

PMS getting you down? Here’s how to find relief.


Fatigue, pale skin and heart palpitation are all common symptoms of an iron deficiency, which can be directly caused by heavy periods.

Iron is best absorbed alongside a source of Vitamin C, so eat iron rich foods such (meat, beans, green leafy vegetables), coupled with a source of vitamin C like citrus fruits, potatoes or broccoli.

Remember: If you notice symptoms of an iron deficiency that isn’t helped by adjusting your diet, the best thing to do is to contact your doctor to get this checked out.


Studies have shown that taking a calcium supplement can reduce food cravings, mood swings and pain during PMS.

You can find calcium in cheese, yoghurt, green leafy vegetables, seeds, sardines (with edible bones), almonds and fortified vegan milks. Prefer to supplement? The recommended daily dose of calcium is 700-1000mg, but over 1500mg can lead to stomach pains, so be careful not to take too much.

Did you know? An added benefit of calcium is its well-known bone strengthening properties - particularly important as we age in order to prevent osteoporosis.

Before taking supplements, always chat to your healthcare provider to ensure you’re taking the right amount for your body as your needs can vary based on your age, lifestyle, fertility goals & other factors.

Read next: Reap the benefits of cycle-syncing with this guide on adapting your diet to your cycle.