Navigating through the monthly ebb and flow of hormones presents its unique set of challenges known as Premenstrual Syndrome (PMS). 

It manifests in various ways, from physical discomfort like bloating to emotional fluctuations, including mood swings and irritability.

While the precise triggers of PMS remain somewhat elusive, a blend of hormonal shifts, neurotransmitter fluctuations, and lifestyle factors contribute to the experienced symptoms.

Embracing a well-balanced diet with specific nutrients can offer relief. Here, we'll explore seven key foods for natural support for PMS.

natural support for PMS


Vitamin B6 plays a crucial role in hormone regulation, helping stabilise mood and reduce symptoms like irritability. Foods rich in vitamin B6 include bananas, potatoes, and fortified cereals.


Omega-3 fatty acids, abundant in fatty fish like salmon, flaxseeds, and walnuts, offer anti-inflammatory properties. Incorporating these foods may help reduce inflammation, easing symptoms such as bloating and breast tenderness.


Vitamin D, often referred to as the sunshine vitamin, supports immune function and mood regulation. Fatty fish, fortified dairy products, and sunlight exposure are excellent sources of this vital nutrient.


Magnesium is an essential mineral that aids in muscle and nerve function, helping alleviate symptoms like cramping and mood swings. Dark leafy greens, nuts, and whole grains are rich sources of magnesium.


Agnus Castus, also known as Chaste Tree, is renowned in Ayurveda for its hormone-regulating properties. It may help balance the menstrual cycle, reduce mood swings, and alleviate symptoms of PMS.


Turmeric, with its active compound curcumin, is a potent anti-inflammatory agent. Incorporating turmeric into your diet can help ease pain and discomfort associated with menstrual cramps.

Include a delicious turmeric latte made with our Turmeric Juice - try our recipe here.


Ginger, a warming spice, aids in improving circulation and reducing inflammation. It can provide comfort from menstrual cramps and digestive issues related to PMS.


Always consult with a healthcare professional or Ayurvedic practitioner for personalised advice. This guide serves as an advisory resource, providing general recommendations under the assumption of typical menstrual cycles and absence of specific health or hormone-related conditions. If you are on any medication, make sure to consult with a healthcare practitioner.