How Your Diet Affects PMS and Mood Swings

Introduction

Premenstrual syndrome (PMS) is a common condition that affects a significant number of women every month. It encompasses a variety of physical, emotional, and psychological symptoms that can impact daily life, with mood swings being one of the most challenging aspects¹. While PMS can be difficult to manage, understanding how your diet influences these symptoms can make a significant difference in how you feel before your period.

In this blog, we will explore how diet impacts PMS and mood swings, and suggest a range of foods and vitamins that can support your overall well-being during this time. Whether you're dealing with intense PMS mood swings or uncomfortable physical symptoms like cramps, your diet plays a crucial role in alleviating some of these issues.

Understanding PMS and Mood Swings

PMS refers to the physical and emotional symptoms that occur in the lead-up to menstruation, typically within the 5 days before your period begins in at least three consecutive menstrual cycles and their resolution within four days after menstruation commences². The hormonal changes that occur during this time can cause a variety of symptoms, including increased appetite, weight gain, abdominal and back pain, headaches, breast tenderness, nausea, constipation, anxiety, irritability, fatigue, mood swings, and tearfulness and the severity of symptoms may vary³.

The link between diet and PMS has been well-documented, with several studies indicating that certain foods can either exacerbate or alleviate PMS symptoms. The way your body reacts to hormonal fluctuations depends on several factors, including your diet. Nutrient deficiencies, excessive consumption of unhealthy foods, and high stress levels can all contribute to the severity of PMS mood swings.

The Role of Diet in PMS and Mood Swings

What you eat can have a direct impact on your body's hormonal balance and your mood during PMS. Certain nutrients are essential for stabilizing your blood sugar levels, reducing inflammation, and regulating the production of hormones that affect your mood. By incorporating specific foods and nutrients into your diet, you can significantly reduce the intensity of mood swings and PMS.

1. Magnesium and PMS

Magnesium is a mineral that plays a crucial role in regulating your mood and alleviating symptoms of PMS⁴. It helps relax muscles and can reduce cramps and bloating. Magnesium also helps to balance blood sugar levels, which can prevent mood swings associated with fluctuations in insulin. Foods rich in magnesium, such as leafy greens, nuts, seeds, and whole grains, can help ease both physical and emotional PMS symptoms.

Adding magnesium-rich foods into your PMS diet plan is an effective way to address PMS-related discomfort and support your body during this time. If you're finding it difficult to meet your magnesium needs through food alone, a women's health vitamin that includes magnesium can be a great addition.

2. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that have anti-inflammatory properties and support brain health. These healthy fats can help reduce the severity of PMS mood swings by promoting the production of serotonin, a neurotransmitter that regulates mood. Studies have shown that women who consume higher amounts of omega-3s experience fewer emotional symptoms of PMS, such as irritability and anxiety⁵.

Incorporate foods rich in omega-3s, such as fatty fish (like salmon and mackerel), chia seeds, and walnuts, into your diet for premenstrual syndrome. Omega-3 supplements are also a viable option for those who may not consume enough omega-3-rich foods in their regular diet.

3. Vitamin B6

Vitamin B6 is another important nutrient for stabilizing mood and managing PMS. It helps in the production of serotonin and dopamine, both of which are involved in regulating mood and emotions. Research has found that increasing vitamin B6 intake can reduce the severity of PMS mood swings and other emotional symptoms like anxiety and depression⁶.

Foods like bananas, chicken, turkey, potatoes, and fortified cereals are excellent sources of vitamin B6. If you have trouble getting enough B6 through food, consider taking a women multivitamin that includes this important vitamin.

4. Calcium

Calcium is essential for maintaining strong bones and muscles, but it also plays a role in managing PMS symptoms. Studies suggest that calcium can help reduce symptoms like fatigue, mood swings, and cravings. In fact, women with low calcium levels tend to experience more intense PMS symptoms⁴.

Dairy products like milk, yogurt, and cheese are rich in calcium, as well as fortified plant-based milk alternatives. If you're not getting enough calcium from your food, a calcium supplement can be a helpful addition to your diet for PMS. 

Foods That Help with Period Cramps

Along with mood swings, period cramps are one of the most common symptoms associated with PMS. These cramps can be debilitating, but certain foods may help alleviate them. Foods that help with period cramps are typically anti-inflammatory and rich in nutrients that support muscle relaxation.

1. Ginger: Ginger has long been used for its anti-inflammatory properties and its ability to reduce pain. Drinking ginger tea or adding fresh ginger to meals can help reduce period cramps⁷.

2. Turmeric: Curcumin, the active compound in turmeric, has powerful anti-inflammatory effects that may help alleviate cramps and other PMS symptoms⁷.

3. Leafy Greens: Dark, leafy greens like spinach and kale are rich in magnesium and calcium, both of which can help ease cramps and discomfort².

4. Fruits: Fruits are high in antioxidants, which can help reduce inflammation and support overall hormonal balance. They also help manage PMS related symptoms⁸.

The Best Foods for PMS Mood Swings

If you're looking to manage PMS mood swings, the focus should be on foods that help balance blood sugar, reduce inflammation, and support neurotransmitter function². Some of the best foods for PMS mood swings include:

· Complex Carbohydrates: Whole grains, sweet potatoes, and legumes can help stabilize blood sugar levels, preventing mood swings caused by blood sugar dips.

· Leafy Greens: As mentioned earlier, leafy greens provide magnesium, calcium, and fiber, which help regulate your mood.

· Nuts and Seeds: These provide healthy fats and protein, which help stabilize blood sugar and reduce inflammation.

Conclusion

Incorporating a balanced, nutrient-rich diet for premenstrual syndrome can go a long way in reducing the intensity of PMS symptoms, including mood swings, cramps, and fatigue. Focusing on foods rich in magnesium, omega-3 fatty acids, vitamin B6, and calcium can support your body in the lead-up to menstruation and help you feel better overall.

Additionally, consider incorporating women's health vitamins and women multivitamin supplements into your routine if you're struggling to meet your nutrient needs through food alone. Managing your diet and PMS is a powerful tool in improving your overall well-being during this challenging time. By choosing the right foods and supplements, you can reduce the severity of mood swings and feel more balanced throughout your cycle.

References

1. Oliver, K. L., & Jill Davies, G. (2005). Diet, lifestyle factors and symptoms of premenstrual syndrome. Nutrition & Food Science, 35(5), 330-336.
   
   
2. Oboza, P., Ogarek, N., Wójtowicz, M., Rhaiem, T. B., Olszanecka-Glinianowicz, M., & Kocełak, P. (2024). Relationships between Premenstrual Syndrome (PMS) and Diet composition, dietary patterns and eating behaviors. Nutrients, 16(12), 1911.
   
   
3. Hantsoo, L., & Epperson, C. N. (2015). Premenstrual dysphoric disorder: epidemiology and treatment. Current psychiatry reports, 17(11), 87.
   
   
4. Siminiuc, R., & Ţurcanu, D. (2023). Impact of nutritional diet therapy on premenstrual syndrome. Frontiers in nutrition, 10, 1079417.
   
   
5. Mohammadi, M. M., Dehghan Nayeri, N., Mashhadi, M., & Varaei, S. (2022). Effect of omega‐3 fatty acids on premenstrual syndrome: A systematic review and meta‐analysis. Journal of Obstetrics and Gynaecology Research, 48(6), 1293-1305.
   
   
6. Sayehmiri, K., Asadi-Samani, M., & Bahmani, M. (2016). Effects of vitamin B6 on premenstrual syndrome: A systematic review and meta-analysis. Journal of Chemical and Pharmaceutical Science, 9(3), 1346-53.
   
   
7. Roni, M. A. H., Jami, M. A. B. S., Sultana, R., Areefin, P., Hossain, S., & Hossen, S. (2024). Traditional herbal interventions for premenstrual syndrome management: A comprehensive literature review. Int J Chem Biol Sci (IJCBS), 25(18), 120-40.
   
   
8. Isgin‐Atici, K., Kanbur, N., Akgül, S., & Buyuktuncer, Z. (2020). Diet quality in adolescents with premenstrual syndrome: A cross‐sectional study. Nutrition & Dietetics, 77(3), 351-358.