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Foods and supplements to relieve premenstrual syndrome

Alimentos y suplementos para aliviar el síndrome premenstrual

On certain days of the month, women go through different hormonal changes that affect our well-being and we seek the best way to alleviate them.

One of the most frequent is premenstrual syndrome that attacks some with strong symptoms and others hardly feel them.

So that those cloudy moments are forgotten, I invite you to continue reading and learn about the best foods and supplements to minimize premenstrual symptoms.

What is premenstrual syndrome?

Premenstrual syndrome (PMS) is a condition that affects a woman's emotions, physical health, and behavior during certain days of the menstrual cycle , usually before her regular period.

It is a very common condition, almost 90% of us who tend to suffer from discomfort once a month.

Common symptoms of PMS

Premenstrual symptoms are quite a few, but most women present only a few of these.

Common symptoms of PMS

The best foods to relieve PMS

When our period is about to come, we usually resort to foods full of sugars, carbohydrates and fats, which only intensify our symptoms.

If we want to alleviate premenstrual symptoms , it is key to eat a healthy and balanced diet. Next, we recommend some foods that you should include in your diet on those days of the month:


They help you avoid the feeling of swelling and fluid retention that we usually have during menstruation. In addition, they contain fiber, which will help you avoid constipation that almost always appears before the period.

Some of the fruits that are recommended to consume are:

  • Watermelon.
  • blueberries.
  • Pineapple.

blue fish

These types of fish are highly recommended, especially when women are on their period, because they contain omega 3, an oil that has an anti-inflammatory function that helps control pain caused by premenstrual syndrome.

blue fish


When we are in the days before menstruation, it is no secret to anyone that our mood swings are frequent and strange on many occasions. This is because our hormones are undergoing certain changes.

Eating nuts is a good option because they are involved in the production of serotonin , which is a neurotransmitter. And some researchers consider this chemical responsible for maintaining our balance.

In addition, they are rich in magnesium and help reduce the hormonal changes that we have during the period.

complex carbohydrates

These good carbs increase serotonin, which will help you fight mood swings, making you feel better, happier, and more awake.

Some of the complex carbohydrates that you should consume are:

  • The oats.
  • The quinoa.
  • Brown rice.


If you want to alleviate PMS, your best friends should be healthy fats, specifically fatty acids , as they contain anti-inflammatory properties.

A recent study found that women who took a pill of essential fatty acids and vitamin E (both compounds found in avocados) significantly reduced their PMS symptoms, including breast swelling and tenderness.

In case you didn't know, healthy fats are satiating, which will help you feel more satisfied and keep you from mid-afternoon cravings.


*It is important that you always get the nutrients from food and then rely on supplements to enhance them. *



Yogurt is rich in calcium , an important nutrient for women especially during those days of the month, because it improves certain symptoms related to mood and bloating.

Various investigations have shown that women with the lowest calcium levels during ovulation are more affected by the symptoms of PMS.

However, the study found that those women who add more calcium to their diet notice an improvement.

Dark chocolate

Bitter chocolate

Do you have your period and want to eat chocolate? You can do it without any regrets, because there is a good reason to indulge, and that is that dark chocolate is rich in magnesium.

One study showed that magnesium levels often drop around your period.

It also showed that incorporating high levels of magnesium in the diet can alleviate PMS, improving hormone metabolism and the body's metabolic function.



It is essential for our body in every way, especially when fluid retention due to menstruation attacks us.

For you to combat this phenomenon, it is essential that you drink enough water. This way you will avoid feeling bloated.

If you want to know how to reduce fluid retention, I invite you to read this post: " How to combat fluid retention ".

Avoid these foods during those days

simple carbohydrates

When we have menstruation, the anxiety to eat unhealthy foods is always present. Try to eliminate sugar, bad fats, cereals, ice cream, etc. , as they will only make you feel more tired and sleepy.

Caffeinated and/or energy drinks

Caffeinated and/or energy drinks

Avoid them! They increase your state of nervousness and cause more anxiety and irritability.


French fries

Pickles, cured cheeses, supermarket fries, among other snacks, contribute to fluid retention and influence abdominal inflammation, due to their high sodium content.



Alcoholic beverages generate irritability and reinforce anxiety; In addition, they increase your nervousness and do not allow you to rest correctly or sufficiently.
Don't eat them!

Recommendations to relieve premenstrual syndrome through diet

Recommendations to relieve premenstrual syndrome through diet

The best supplements to relieve PMS

If you include certain nutrients in your day to day, you could alleviate premenstrual syndrome on a regular basis. These are some of the supplements you should start taking.

Water Less

Contains 7 herbs that will help you get rid of premenstrual water retention caused by hormonal fluctuations that makes your clothes feel tight and accentuates cellulite.

You will feel less bloated and lighter "on those days", because you will eliminate the liquids accumulated in the abdomen, face and extremities, through urine.


It can be useful to avoid and relieve premenstrual syndrome, as well as reduce annoying headaches that sometimes attack us. And above all, it is favorable for fluid retention.

In addition, this mineral helps reduce stress, anxiety and nervousness.

According to the National Institutes of Health the recommended amount of magnesium is:


Vitamin B-6

Consuming vitamin B6 daily could increase progesterone levels, reduce painful periods and discomfort caused by premenstrual syndrome.

This supplement is more effective when combined with magnesium.

Vitamin E

Taking vitamin E, two days before menstruation and during it, helps reduce pain because it blocks the increase in prostaglandin levels, a substance that increases the intensity of contraction of the uterus.

Omega-3 and omega-6

These essential oils have an anti-inflammatory effect that improves symptoms associated with menstruation, such as abdominal pain, breast pain, and mood pain.

You do not need to take this supplement if you already add oily fish and healthy fats to your diet.


Spirulina has multiple benefits, but one of them is that it helps you on those days when fluid retention and inflammation take over; In addition, it acts as a cleanser in your body.

If you start consuming this supplement you will get vitamin A, B, K, protein, iron among others. It is ideal that you consume it about 2 weeks before your period.

Cranberry + with Vitamin C

This supplement brings together the two most effective natural ingredients to relieve urinary tract infections and prevent them from appearing in the future. In clinically proven doses.

Thanks to them, it prevents and relieves urinary infections, keeps recurring infections away, helps keep your urinary tract healthy, and strengthens your immune system.

Tips to relieve PMS

Tips to relieve PMS

Focus on having a healthy and balanced eating plan. In this way, you will be giving your body a wide variety of nutrients, which will not only help you alleviate premenstrual syndrome, but will also provide you with better health.

Also, if you add the supplements, you will have energy and well-being every day.

Did you know these foods and supplements to relieve premenstrual syndrome? tell us.

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