In Short:
Mood swings, cramps, bloating — PMS can throw your month off balance. But the right nutrients can help you feel like yourself again.
Read on for the right supplements to help you feel calm, balanced, and in control.
If you dread that time of the month because of cramps, bloating, mood swings, and fatigue, you’re not alone.
PMS (premenstrual syndrome) affects up to 75% of women, and it’s often the result of hormonal fluctuations, nutrient deficiencies, and inflammation in the body.
The good news?
You can support your body with the right nutrients and herbal extracts — many of which are backed by science — to reduce discomfort, balance hormones, and lift your mood.
In this guide, you’ll discover 10 of the best supplements for PMS relief and menstrual comfort in Kenya, plus answers to the most common questions women ask about managing PMS naturally.
Causes & Common PMS Symptoms
PMS symptoms typically occur in the luteal phase of your menstrual cycle (the two weeks before your period) due to shifts in estrogen and progesterone levels.
Low magnesium, calcium, and B vitamins can make symptoms worse, while inflammation can intensify cramps and mood swings.
Common symptoms include:
- Mood changes (irritability, anxiety, depression)
- Abdominal cramps and lower back pain
- Bloating and fluid retention
- Breast tenderness
- Fatigue and brain fog
10 Best Supplements for PMS Relief and Menstrual Comfort
1. Magnesium
Benefits:
- Relaxes muscles to reduce cramps.
- Supports serotonin production for better mood.
- Reduces bloating and water retention.
How Magnesium Helps PMS Relief and Menstrual Comfort:
Magnesium plays a key role in muscle relaxation, nerve health, and mood balance.
By calming muscle spasms and easing tension, it can reduce painful cramps and promote a more stable emotional state during PMS.
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CLICK TO GET MAGNESIUM GLYCINATE
2. DIM (Diindolylmethane)
Benefits:
- Balances estrogen metabolism to prevent estrogen dominance.
- Reduces breast tenderness and bloating.
- Supports clearer skin during hormonal changes.
How DIM Helps PMS Relief and Menstrual Comfort:
DIM helps your body convert strong estrogen into milder, more beneficial forms, lowering the risk of PMS symptoms linked to hormonal imbalance.
This makes it ideal for women with heavy periods, mood swings, or hormonal acne.
3. Chasteberry (Vitex agnus-castus)
Benefits:
- Encourages healthy progesterone levels.
- Reduces breast pain and irritability.
- May lessen headaches linked to PMS.
How Chasteberry Helps PMS Relief and Menstrual Comfort:
Vitex works on the pituitary gland to help rebalance hormones, easing both physical and emotional PMS symptoms.
Many women find it especially helpful for breast tenderness and mood swings.
4. Evening Primrose Oil (EPO)
Benefits:
- Rich in gamma-linolenic acid (GLA) for hormone support.
- Reduces breast tenderness.
- May improve skin health during hormonal shifts.
How Evening Primrose Oil Helps PMS Relief and Menstrual Comfort:
GLA from EPO supports the production of anti-inflammatory prostaglandins, which can ease breast pain and skin breakouts associated with PMS.
5. Turmeric (Curcumin)
Benefits:
- Potent natural anti-inflammatory.
- May ease cramps and joint pain.
- Supports hormonal balance.
How Turmeric Helps PMS Relief and Menstrual Comfort:
Curcumin in turmeric reduces inflammation that contributes to cramps and discomfort, while also supporting hormonal balance for a smoother cycle.
CLICK TO GET TURMERIC CURCUMIN
6. Probiotics
Benefits:
- Supports healthy estrogen metabolism via gut health.
- Reduces bloating and digestive discomfort.
- Promotes mood stability through the gut-brain axis.
How Probiotics Help PMS Relief and Menstrual Comfort:
By improving gut health, probiotics can help the body regulate estrogen levels more effectively, reducing symptoms like bloating, fatigue, and mood swings.
7. Vitamin B6
Benefits:
- Supports neurotransmitter production to improve mood.
- Reduces breast tenderness.
- Helps relieve bloating and irritability.
How Vitamin B6 Helps PMS Relief and Menstrual Comfort:
B6 plays a vital role in serotonin and dopamine production, helping to keep mood stable while easing fluid retention and discomfort.
Recommended: Super B Complex
8. Omega-3 Fatty Acids (EPA & DHA)
Benefits:
- Anti-inflammatory to reduce cramps.
- Supports mental well-being.
- May lessen PMS-related headaches.
How Omega-3s Help PMS Relief and Menstrual Comfort:
Omega-3s calm inflammation and improve blood flow, helping to reduce period pain and support emotional balance.
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9. Calcium
Benefits:
- Reduces muscle cramps.
- Improves mood stability.
- May lessen fatigue during PMS.
How Calcium Helps PMS Relief and Menstrual Comfort:
Adequate calcium supports nerve and muscle function, which can help reduce cramps, while also regulating mood and energy levels.
10. Ginger
Benefits:
- Natural pain reliever for cramps.
- Reduces nausea.
- Anti-inflammatory for overall comfort.
How Ginger Helps PMS Relief and Menstrual Comfort:
Ginger has been shown to reduce the severity of menstrual cramps and nausea, making it a great natural remedy for both pain and digestive discomfort during PMS.
FAQ – PMS Relief and Menstrual Comfort
Q1: How can I calm my hormones during PMS?
Focus on hormone-balancing supplements like DIM, Chasteberry, and Omega-3s, while avoiding excess sugar and processed foods.
Q2: What supplements are good for menstrual pain?
Magnesium, Omega-3 fatty acids, and Ginger are proven to reduce cramps naturally.
Q3: Which vitamin deficiency causes PMS?
Deficiencies in Vitamin B6, Magnesium, and Calcium are most commonly linked to PMS symptoms.
Q4: What are the best supplements for PMS mood swings?
Vitamin B6, Omega-3s, Magnesium, and Probiotics can help stabilize mood during hormonal fluctuations.
Q5: What are natural mood stabilizers for PMS?
B6, Omega-3s, Magnesium, and DIM help regulate neurotransmitters and balance hormones for better mood control.
Q6: How to cure hormonal imbalance in menstruation?
A combination of lifestyle changes (healthy diet, stress management) and supplements like DIM, Chasteberry, and Probiotics can help restore balance.
Conclusion
PMS doesn’t have to control your month. By giving your body the nutrients and herbal support it needs, you can reduce cramps, improve mood, and restore balance naturally.
These 10 supplements are a great starting point for finding relief and making your menstrual cycle more comfortable.
If you’re ready to take control of your PMS symptoms, explore these options and see which ones work best for you — your cycle doesn’t have to be a struggle.
Need help choosing the right supplements?Click on the WhatsApp icon on any page to get help from our trained nutritionists.
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