Premenstrual syndrome (PMS) can be associated with a wide range of physical and emotional changes in the days leading up to a period. Experiences vary significantly from person to person, and there is no single approach that suits everyone.
Nutrition is one area that is often explored in relation to menstrual health. Certain nutrients are commonly discussed in the scientific literature for their role in general wellbeing and physiological function. Below is an overview of nutrients that are frequently considered as part of a balanced, cycle-aware diet.
1. Magnesium
Magnesium is an essential mineral involved in muscle function, nerve signalling, and energy metabolism. It plays a role in supporting normal muscle relaxation and nervous system activity, and is often discussed in relation to general comfort and wellbeing across the menstrual cycle.
Magnesium is found in a range of everyday foods, including:
- Dark leafy greens
- Nuts and seeds
- Whole grains
- Legumes
Magnesium-rich meal idea: Cooked whole-grain rolled oats topped with chia seeds, pumpkin seeds, cacao powder, berries, and a dollop of Greek yoghurt.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are an important part of a balanced diet and are involved in inflammatory and cellular processes throughout the body. They are commonly included in discussions around overall health, digestive comfort, and nutritional adequacy.
Dietary sources of omega-3s include:
- Oily fish such as salmon, sardines, and mackerel
- Flaxseeds and chia seeds
- Walnuts and hemp seeds
- Extra-virgin olive oil
Omega-3-focused meal idea: A salad with leafy greens, salmon, avocado, sweet potato, vegetables of choice, hemp seeds, and a light dressing of olive oil and lemon.
3. Beautiful B Vitamins
B vitamins, including B6 and B12, are involved in a wide range of physiological processes, including energy metabolism and nervous system function. They are often discussed in the context of general wellbeing and nutritional adequacy across the menstrual cycle.
Vitamin B6, in particular, has been explored in research relating to neurotransmitter activity and hormonal pathways. It is commonly included in discussions around cycle awareness and nutritional support during the premenstrual phase.
When supplements are considered, different forms of vitamin B6 (such as pyridoxal-5-phosphate, also known as P5P or PLP) are sometimes discussed in the scientific literature. Supplement use should always be individualised and considered in consultation with a qualified healthcare practitioner.
Foods containing B vitamins include:
- Whole grains
- Lean meats and poultry
- Fish
- Eggs
- Leafy green vegetables
B-vitamin–rich meal idea: A vegetable stir-fry with a variety of colourful vegetables and dark leafy greens, combined with a source of protein such as chicken, tofu, or legumes, served on a bed of quinoa and finished with olive oil, garlic, herbs, and spices.
4. Delightful Vitamin D
Vitamin D is a fat-soluble nutrient that plays a role in many physiological processes throughout the body. It is often discussed in relation to bone health, immune function, and general wellbeing, and is sometimes described in the scientific literature as having hormone-like activity due to the way it interacts with cells.
Research has explored associations between vitamin D status and mood, including in the context of the menstrual cycle. As with many nutrients, individual requirements and responses vary.
Vitamin D can be obtained through a combination of sunlight exposure, dietary sources, and supplementation where appropriate. Common dietary sources include oily fish and fortified foods. Supplement use is best considered in consultation with a qualified healthcare practitioner, particularly where testing has been undertaken.
Sunlight exposure is one of the primary ways the body produces vitamin D. Factors such as skin type, geographic location, season, and sun safety practices all influence vitamin D synthesis, and recommendations should be individualised.
5. Fabulous Fibre
Dietary fibre is an important component of overall nutritional intake and is found in foods such as whole grains, fruits, vegetables, and legumes. Fibre plays a role in digestive health and helps support more stable energy levels throughout the day.
Blood sugar fluctuations are commonly discussed in relation to appetite, energy, and mood, and fibre-rich foods are often included as part of balanced meals to support steadier intake patterns. Fibre also contributes to normal digestive function, including the body’s natural elimination processes.
Rather than focusing on fibre supplements alone, dietary variety is key. Including a wide range of plant-based foods helps increase both the amount and diversity of fibre in the diet. Meals that incorporate multiple vegetables, whole grains, legumes, nuts, and seeds naturally provide this variety.
Nutrition is one of many areas people may explore when learning more about premenstrual experiences. A balanced diet that includes adequate fibre, along with nutrients such as magnesium, omega-3 fatty acids, B vitamins, and vitamin D, contributes to overall wellbeing and nutritional adequacy across the menstrual cycle.
Individual needs vary, and dietary approaches are best considered in the context of personal health history and in discussion with a qualified healthcare practitioner.
