5 Vitamins and Minerals to Help You With Your Period and PMS

We can get vitamins and minerals from fresh fruits and vegetables, meats and grains as well as supplements. Learn how they can help you with your PMS symptoms.

Premenstrual Syndrome (PMS) is a monthly pattern of physical and emotional symptoms, that start about a week before your period and end within four days or when your period starts.

Throughout your menstrual cycle the levels of certain key nutrients fluctuate. It is important to restore your body with these nutrients during your cycle.  

Physical and emotional symptoms of Pms:



breast Tenderness

Mood Swings





Depressed Mood


5 Vitamins and minerals to help your pms and period





Vitamin B-6

Magnesium: Magnesium is an essential mineral for women on their periods. Some researchers propose that it may work by calming the nervous system and by “normalizing the actions of different hormones on the central nervous system” says Hello Clue. It can have positive effects on symptoms such as cramps and mood swings as well as help with depression, anxiety, insomnia, water retention and breast tenderness. 

Food that are high in magnesium are: pumpkin seeds, spinach, kale, brown rice, and almonds.  

Iron: Your iron levels drop during your period. Low levels of iron can attribute to fatigue, headaches and dizziness. 

Food that are high in iron are: leafy greens, vegetables, steak and beans.

Zinc: Zinc is involved in the production of hormones including estrogen and progesterone. When these hormones rise each month it stimulates the ovaries, to bring on your period. Zinc has anti-inflammatory properties that can help ease cramps.

Food that are high in zinc are: oysters, beef, pumpkin seeds, cashews. 

Calcium: Calcium is effective at reducing both emotional and physical symptoms such as sadness, mood swings, bloating, fatigue and anxiety. Our calcium levels change throughout your menstrual cycle so it is important to replenish our body of this nutrient.

Foods that are high in calcium are: almonds, cheese, soybeans, spinach, tofu.

Vitamin B-6: B6 vitamins are involved in the production of neurotransmitters which play a big role in your mood. This vitamin can be lost during your period and when your body is deficient in this nutrient it can lead to fatigue and low mood. 

Food that are high in B-6 vitamins are: chickpeas, fish, starchy vegetables.  

PMS can be a frustrating monthly ordeal, but there are several supplements, foods and methods to help both your emotional and physical symptoms.  

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