When people talk about premenstrual disorders, they’re usually referring to one of two conditions: PMS or PMDD. PMS affects the majority of menstruating women, and while Premenstrual Dysphoric Disorder (PMDD) shares most of the same symptoms, it is a more severe, clinical condition, and luckily far less common.
These terms may be familiar, but many people still have questions about what exactly causes PMS, and whether certain vitamins can really help. A growing body of research links specific nutrients to improvements in common symptoms, but if a "one-supplement wonder" still sounds too good to be true, you’re in the right place.
Let’s take a closer look at what the science suggests.
What is PMS?
Premenstrual Syndrome (PMS) is a group of emotional, behavioural, and physical symptoms that occurs in the luteal phase of the menstrual cycle, driven by an abnormal sensitivity to normal ovarian hormone fluctuations. To break that down further:
The luteal phase explained
- This is part of the menstrual cycle after ovulation and before the period begins, typically lasting about 14 days.
Figure 1. Menstrual cycle, Adapted from Isometrik et al. (2009), Wikimedia Commons. CC BY-SA.⁸
Its main purpose is to prepare the uterus for a potential pregnancy by thickening the uterine lining in response to increased production of the hormone progesterone.
Figure 2. Menstrual cycle, Adapted from Isometrik et al. (2009), Wikimedia Commons. CC BY-SA.⁸
- If pregnancy doesn't occur, hormone levels drop, causing the lining to shed. This is what triggers menstruation.
- Progesterone peaks during the luteal phase.
Figure 3. Menstrual cycle, Adapted from Isometrik et al. (2009), Wikimedia Commons. CC BY-SA.⁸
So PMS is a hormone issue?
Not exactly. PMS causes symptoms when brain cells react more strongly to the progesterone in the luteal phase. It is not the hormones that are abnormal, but the way the central nervous system processes and reacts to them. With specific hormones involved in PMS, it can look like this:
Progesterone:
- Progesterone regulates GABA. (More on this in the 'For the sciencey people' section below).
- GABA is the brain’s natural braking system. A neurotransmitter that reduces nerve cell activity, it provides a calming, anti-anxiety effect.
- People with PMS typically have normal hormone levels. However, when progesterone is processed abnormally, the resulting, poorly regulated GABA can cause anxiety, low mood, and irritability.
Oestrogen:
- Oestrogen increases our receptors' sensitivity to serotonin, nicknamed the “happy-hormone”.
- Reduced serotonin contributes to low mood, cravings, and sleep problems, which can be especially difficult for mums already managing disrupted sleep.
- In more severe cases of PMS or PMDD, this sensitivity of serotonin systems to hormonal changes is why SSRIs (a common type of antidepressant) are often used as a first-line treatment.
How nutrients can help
Studies have repeatedly found lower levels of calcium, magnesium, vitamin D, zinc, and vitamin B6 in PMS groups.¹
These nutritional deficiencies may combine to exacerbate the severity of symptoms experienced as part of PMS. It's amazing what difference it can make when your body is nourished with the natural tools it needs to counterbalance them.
Research suggests that certain nutrients may play a meaningful role in easing specific symptoms. These aren’t quick fixes, but evidence-based associations between nutritional intake and symptom relief.
Science-based, research-backed findings have associated:
- B vitamins with significant improvement in depressive symptoms²
- Vitamin D with minimising the prevalence of cramps³
- Zinc with reducing muscle pain, headaches, and breast tenderness⁵
- Omega-3 and calcium with alleviating the general symptoms of PMS ⁹ ⁶
- Magnesium with the reduction of bloating and weight gain⁴
Nutrients are repeatedly demonstrated to support all of these symptoms. It then stands to reason that being able to improve - or even eliminate - the challenges of PMS might be closer than it seems. This is where Mighty Kids comes in, supplements designed to nourish your whole family - not just the little ones!
B vitamins, D vitamins, and zinc
How do they function concerning PMS?
Vitamin B1 supports the production of GABA, the calming "braking system" mentioned earlier. Vitamin B2 activates vitamin B6, which is needed to produce key brain chemicals affecting mood. Vitamin D works by reducing the chemicals that signal pain, and zinc is an anti-inflammatory and antioxidant, both reducing swelling and protecting cells from damage.
These vitamins combine with ten more in the Mighty Kids Multivitamin, specifically formulated to optimise nearly every one of the body's functions. Calcium is not included due to unwanted, digestive sensitivities, but we produce a Vitamin D3 and K2 supplement which can be taken alongside the multivitamin, and this supports the proper absorption and distribution of calcium. Research has found that 'high dose vitamin D supplementation' can have positive effects on both physical and psychological symptoms of PMS, making these the ideal combined support for menstruating women.³
Our supplements use industry-leading, liposomal forms that the body can easily absorb. To learn about why this is so much more effective than your standard pill or powder delivery, take a look at this article: The Fascinating World of Liposomal Supplements
Omega-3
Additionally, omega-3 has demonstrated benefits in supporting PMS. It has been shown to:
Ease physical symptoms such as breast tenderness
Support a more stable mood
Help reduce the severity of PMS symptoms⁹
And it doesn't just help in the short-term. A meta-analysis also found that the longer omega-3 was taken, the greater the improvement in symptoms.⁹
Why it works?
Omega-3 fatty acids (EPA and DHA) help calm inflammatory signals in the body and support healthy serotonin activity in the brain. Together, they can improve mood regulation and reduce PMS-related discomfort.
Magnesium
Magnesium helps the body to manage its balance of fluids, significantly improving bloating and pain in PMS; an effect that is even stronger when combined with vitamin B6.⁷ Mighty Kids Magnesium has been described by many people as "liquid gold", its unique encapsulation resulting in at least twelve times greater absorption than non-liposomal magnesium on the market. Magnesium also supports GABA signalling, and can have a considerable impact on the psychological challenges of PMS, as well as the physical.
In summary
Although there may not be a "one-supplement wonder" just yet, the science suggests that vitamin support might be just the thing your cycle needs. Because nutrients work by rebuilding underlying support, their effects are often gradual. Studies suggest meaningful changes are most likely to be felt after the first month.⁴ Consistent supplementation is about creating long-term support and nourishment that your body can rely on; rather than offering a short-lived fix, it builds the foundations to help you function at your best every single day.
For the sciencey people
The hormonal impacts of increased neuronal reactivity, expanded:
GABAergic dysregulation
- Progesterone metabolite allopregnanolone (ALLO) modulates the GABA-A receptor.
- When progesterone falls, ALLO plummets, leading to psychological distress.
Serotonergic dysfunction
- Oestrogen increases serotonin synthesis and receptor sensitivity, so when oestrogen drops during the luteal phase, there is reduced serotonin synthesis, transport, and receptor efficiency in PMS.
Inflammation and oxidative stress
- Oestrogen and progesterone shifts also increase inflammatory cytokines such as CRP, IL-6, TNF-α, and oxidative markers.
- Increased inflammation leads to worsened pain, bloating, headaches, and fatigue.
More on how vitamins work with PMS:
Vitamin D: Regulates serotonin synthesis via activation of TPH2 enzyme, and reduces the production of prostaglandins.
Zinc: Involved in neurotransmitter modulation (especially GABA & glutamate). It is also an antioxidant, supporting progesterone production and corpus luteum function.
Magnesium: Reduces fluid retention through renin–angiotensin modulation.
Research caveats
A systematic review (Moleshi et al) is frequently cited when discussing magnesium, which states women with PMS do not consistently have lower serum magnesium levels, and concludes serum magnesium is therefore not a reliable biomarker of PMS. However, this is not reliably anti-magnesium, as it only demonstrates that serum magnesium is not a good test for PMS. For this topic, interventional trials matter more than serum magnesium levels.
References
- Yonkers, K. A., O'Brien, P. M., & Eriksson, E. (2008). Premenstrual syndrome. Lancet (London, England), 371(9619), 1200–1210. https://doi.org/10.1016/S0140-6736(08)60527-9
- Wyatt, K. M., Dimmock, P. W., Jones, P. W., & Shaughn O'Brien, P. M. (1999). Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ (Clinical research ed.), 318(7195), 1375–1381. https://doi.org/10.1136/bmj.318.7195.1375
- Bahrami, A., Avan, A., Sadeghnia, H. R., Esmaeili, H., Tayefi, M., Ghasemi, F., Nejati Salehkhani, F., Arabpour-Dahoue, M., Rastgar-Moghadam, A., Ferns, G. A., Bahrami-Taghanaki, H., & Ghayour-Mobarhan, M. (2018). High dose vitamin D supplementation can improve menstrual problems, dysmenorrhea, and premenstrual syndrome in adolescents. Gynecological endocrinology : the official journal of the International Society of Gynecological Endocrinology, 34(8), 659–663. https://doi.org/10.1080/09513590.2017.1423466.
- Walker, A. F., De Souza, M. C., Vickers, M. F., Abeyasekera, S., Collins, M. L., & Trinca, L. A. (1998). Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Journal of women's health, 7(9), 1157–1165. https://doi.org/10.1089/jwh.1998.7.1157.
- Ahmadi, M., Khansary, S., Parsapour, H., Alizamir, A., & Pirdehghan, A. (2023). The Effect of Zinc Supplementation on the Improvement of Premenstrual Symptoms in Female University Students: a Randomized Clinical Trial Study. Biological trace element research, 201(2), 559–566. https://doi.org/10.1007/s12011-022-03175-w
- Abdi, F., Ozgoli, G., & Rahnemaie, F. S. (2019). A systematic review of the role of vitamin D and calcium in premenstrual syndrome. Obstetrics & gynecology science, 62(2), 73–86. https://doi.org/10.5468/ogs.2019.62.2.73
- Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian journal of nursing and midwifery research, 15(Suppl 1), 401–405.
Isometrik, Kaldari, Begoon, & Marnanel. (2009). Menstrual cycle [Diagram]. Wikimedia Commons. https://en.wikipedia.org/wiki/File:Menstrual_cycle.svg
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. The journal of obstetrics and gynaecology research, 48(6), 1293–1305. https://doi.org/10.1111/jog.15217
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