Eat to Beat PMS

Nutritional Strategies Every Woman Should Know

Let’s be honest—there are times when the body just doesn’t feel quite right. Fatigue, bloating, mood swings, headaches—these symptoms can show up like clockwork, often without much warning. For many women, these are signs of Premenstrual Syndrome (PMS), a condition that affects up to 75% at some point. And while the symptoms are common, that doesn’t make them any less frustrating.
The good news? Nutrition can help. Certain foods are packed with nutrients that may ease discomfort, support hormone balance, and help the body feel more grounded and resilient. Whether you experience PMS yourself or want to support someone who does, knowing how food can play a role is a powerful place to start.

Nutrients That Help Tame PMS

Calcium: PMS's Natural Chill Pill

In one study, women who consumed the highest levels of calcium had a 30% lower risk of PMS. This powerhouse mineral helps regulate muscle function, nerve transmission, and mood.
Eat this: Broccoli, kale, collard greens, and calcium-fortified plant milks.

Magnesium: For Menstrual Migraine Relief

Magnesium has been linked to relief from menstrual migraines and cramping.
Top sources: Spinach, almonds, black beans, and halibut.
Chamomile Tea: The Natural Soother
British researchers have found that chamomile tea may help relieve menstrual muscle spasms. Bonus: it’s calming and caffeine-free—perfect for winding down.

Vitamin E: Eases Menstrual Pain

Studies suggest that vitamin E may reduce the severity and duration of menstrual discomfort.
Snack on: Sunflower seeds, almonds, hazelnuts, and avocado.

Thiamin (B1) and Riboflavin (B2): PMS Prevention Heroes

Higher intake of these B vitamins is associated with a lower risk of PMS.
Get B1 from: Yellowfin tuna, green peas, navy beans.
Get B2 from: Clams, trout, and mushrooms.

This May, in honor of Women’s Health Month, take a moment to tune in to what your body needs. PMS doesn’t have to be something you just “deal with.” Small shifts in your diet—like adding magnesium-rich greens or swapping red meat for grilled salmon—can lead to big relief.
After all, every woman deserves to feel her best. Let’s eat like it.

Published May 1, 2025