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PMDD Supplements That Quite Literally Changed My Life
16
items As someone who struggles with PMDD, I’ve spent years researching, testing, and refining a supplement routine that actually helps me feel like myself again. This curated list includes the exact products that have made a noticeable difference in my moo...
Sections
4
Follicular Phase
Menstrual Phase
Ovulatory Phase
Luteal Phase
Follicular Phase
This is the reset phase—your period has just started, hormone levels are low, and it’s time to gently support your body as it recharges. During this time, I focus on replenishing nutrients, stabilizing energy, and laying the foundation for better hor...
B vitamins are key for energy and mood, and this formula has the activated forms that actually work. It’s especially helpful for supporting dopamine and serotonin production early in my cycle when hormone levels are still low.
B-Complex #6 & Reviews
I start this in the follicular phase to prep my body for ovulation and support healthy progesterone levels later. It’s gentle and plant-based, but over time I’ve noticed a real difference in cycle regularity and PMS intensity.
Vitex Chasteberry Hormone Balance Supplement
This adaptogen gives me a little mental boost without overstimulating. It helps with brain fog, motivation, and emotional resilience. I use it in the mornings when I need a little help getting back into the groove post-period.
Rhodiola & Reviews
Many of us are low in vitamin D without realizing it—and it plays a huge role in mood and hormone balance. I feel more even-keeled emotionally when I stay consistent with this, especially during the first half of my cycle.
Vitamin D3 + K2 | Nature Made Bone Health & Immune Support Supplement
Menstrual Phase
This is the time to slow down and tune in. As my period begins, I shift into full recovery mode—focusing on rest, gentle nourishment, and supporting my body as it sheds and resets. I reach for supplements that ease cramps, replenish lost nutrients, a...
This is my holy grail for cramps and bloating. It helps relax muscles, supports better sleep, and doesn’t upset my stomach like other forms of magnesium. I take it daily during my period and always notice less tension overall.
Doctor's Best High Absorption Magnesium Glycinate
Ginger is a natural anti-inflammatory that helps with pain and nausea—especially when I’m too crampy to eat much. I taking a capsule when my stomach feels off.
Nature's Way Ginger Root 550 mg Capsules
My periods tend to be on the heavier side, so I include this gentle iron to avoid feeling completely drained. It doesn’t make me nauseous and helps me bounce back faster. I always pair it with a little vitamin C for better absorption.
Iron Bisglycinate & Reviews
This one is for inflammation and pelvic pain. I feel noticeably less achy and puffy when I take a good turmeric supplement during my period—especially if I’ve had sugar or salty foods.
500 mg Turmeric Curcumin Capsules
Ovulatory Phase
Ovulation brings a natural spike in estrogen, and while some feel great during this time, I sometimes feel wired or overstimulated. This phase is all about staying calm, supporting ovulation naturally, and easing the transition into the more emotiona...
This is part of my seed cycling routine, and I like how it supports estrogen balance while keeping my mood level. I take it daily during ovulation when estrogen peaks and emotions can feel a bit much.
Primal Queen Female Beef Organ Superfood
These blends are made with ground flax and pumpkin seeds and are a delicious way to support hormonal detox naturally. I mix them into smoothies or yogurt—easy and hormone-friendly.
Seed Cycling Kit | Organic PMS Relief | Monthly Supply
DIM supports estrogen metabolism—helping my body clear out what it doesn’t need. I notice fewer mood swings and breast tenderness when I use it mid-cycle. Definitely start slow with this one.
Integrative Therapeutics Indolplex DIM Supplement
This supports liver detox and keeps my digestion on point during estrogen’s peak. I feel less bloated and sluggish, and it works great alongside DIM for estrogen dominance symptoms.
Calcium D-Glucarate 500mg - 120 Veg Caps
Luteal Phase
Here comes the storm. The luteal phase is where PMDD symptoms hit hardest for me—mood swings, irritability, anxiety, fatigue, and just not feeling like myself. This section is where I pull out the heavy hitters: supplements that support mood, cortiso...
This is a lifesaver when stress and anxiety hit hard before my period. It helps blunt the cortisol spikes that make PMDD worse. I feel more stable and less on edge when I take it consistently during this phase.
Integrative Therapeutics Cortisol Manager Supplement
This amino acid helps calm racing thoughts without making me sleepy. I love it for daytime use when my emotions feel heightened or my anxiety creeps in. It takes the edge off without dulling me out.
Theanine & Reviews
If my irritability or breast tenderness starts to spike, this helps smooth things out. It’s especially helpful during the final days before my period when my hormones start to drop and emotions get intense.
Evening Primrose Oil Thorne
Zinc is amazing for mood regulation, skin clarity, and hormonal balance in the luteal phase. I find it helps reduce irritability and supports progesterone naturally.
THORNE Zinc Picolinate 15mg - Absorbable