6 Natural Remedies for PMS Symptom Relief

Published: June 17, 2025
Updated: June 17, 2025
4 mins

In the weeks before your menstrual cycle, you may feel less like yourself physically and emotionally. Mood swings, headaches, and irritability are common PMS (premenstrual syndrome) symptoms many women experience around their period. 

Menstruation is a normal part of the female reproductive process that often shifts hormones. Generally, the menstrual cycle is split into the follicular, ovulation, and luteal phases. PMS is a series of physical and psychological symptoms a woman may experience during the luteal phase of the menstrual cycle. 

A healthcare provider can prescribe medications to treat extreme PMS symptoms, but some symptoms may improve on their own with natural remedies.

Why Does PMS Happen?

Some women may not experience any symptoms around their period until menstruation starts. Health experts do not yet know exactly what causes PMS symptoms in some women, and no symptoms occur in others. However, studies show that hormonal imbalances around the time of menstruation play a major part in experiencing PMS symptoms. 

Women with severe PMS symptoms may be diagnosed with PMDD (premenstrual dysphoric disorder) — a severe health condition that can lead to severe depression and trouble concentrating.

The good news is that PMS doesn’t have to last forever. PMS symptoms often go away entirely when a woman enters menopause around their 40s and 50s.

What are Common PMS Symptoms? 

There’s no way to know which PMS symptoms you may experience. Right before you start your period, you may also crave certain foods more. Some women may experience severe symptoms that significantly impact their daily lives.

The most common PMS symptoms are as follows:

• Mood swings

• Fatigue

• Headaches

• Bloating

• Cramping

• Anxiousness

• Depression

• Diarrhea

• Constipation

• Tender breasts

Don’t shy away from trusting your instincts when it comes to noticing shifts in your menstrual health. A healthcare provider may recommend keeping track of your PMS symptoms to know if you may need additional treatment to manage them. A healthcare provider can prescribe pain medications like NSAIDs or connect you with behavioral therapy options based on your symptoms if needed.

Natural Remedies for Managing PMS

Certain lifestyle changes and natural supplements may help with managing menstrual cramps, mood swings, and other common PMS symptoms. However, it’s essential to note that further research is still required to determine the effectiveness of the following remedies. Some remedies may work better than others depending on additional factors like your overall health and certain medications you may be taking.

1. Drink more herbal teas

Herbal teas like chamomile tea have anti-spasmodic (prevents muscle spasms) and other properties. Chamomile tea may also help reduce depressive symptoms with doses of serotonin and dopamine.

The following teas may also help relieve PMS symptoms:

• Thyme

• Peppermint

• Ginger

• Cinnamon

• Raspberry

• Hemp

• Rose

• Chasteberry

The benefits of herbal tea primarily come from the herbs in the beverage. You can get the same benefits from inhaling or topically using herbal oil as well. Herbs like ginger and lemon may help with bloating when added to a glass of water.

Women and men often use Chinese herbal tea to alleviate chronic pain. Still, health experts need to conduct more research on the effectiveness of herbs in treating bloating and abdominal pain related to PMS.

2. Add more magnesium to your diet

Health experts have long studied the relationship between magnesium and PMS symptoms. Through research, health experts found a connection between magnesium deficiency and PMS symptoms. You can eat magnesium-rich foods or take magnesium supplements to potentially help alleviate PMS symptoms. 

Magnesium may also help with muscle and nerve function. Menstrual cramps occur when uterine muscles contract more than they should from the increased presence of prostaglandins (a hormone-like substance) in the body.

The following foods are rich in magnesium:

• Chia seeds

• Spinach

• Banana

• Pumpkin seeds

• Edamame

• Black beans

Be sure to check with your healthcare provider before starting magnesium supplements. Magnesium supplements may interact with certain medications.

3. Try aromatherapy

Aromatherapy is the process of inhaling essential oils to send signals to the brain. Health experts have found that aromatherapy may help remedy the emotional and mental toll PMS can have on your health. 

Lavender and evening primrose essential oils have shown potentially beneficial effects on PMS symptoms. Both of these oils can help alleviate depressive thoughts, nervousness, anxiety, and trouble sleeping in the one to two weeks before your period. 

4. Engage in physical activity consistently

Most menstrual symptoms feel better when you’re lying down or doing low-energy activities. However, for some women, getting more exercise can help relieve bloating, anxiety, depression, and any other symptoms that don’t worsen with movement. Exercising is a source of stress relief for many people. Health experts have found that exercises like yoga, resistance training, and aerobics can have beneficial psychological effects.

5. Get more sleep

It’s common to take longer than usual to fall asleep or wake up out of your sleep more because of the hormonal changes caused by menstruation. Those with PMDD are more likely to experience sleep issues like insomnia. 

Cutting down on alcohol and caffeine consumption can help you get more sleep when your period is coming. Going outdoors and getting exposure to more sunlight during the day may also help you sleep at night.

6. Eat a well-balanced diet

Health experts have found that certain foods may further aggravate PMS symptoms. While it may be tempting to reach for foods high in salt and sugar, these foods may cause certain PMS symptoms to worsen. Fried foods may lower energy levels even more in addition to the effects hormonal changes have on the body. 

During the weeks before your period, avoid salty snacks, soft drinks, sugary snacks, and refined grains. Instead, opt for a diet rich in fresh fruits and vegetables. You can still enjoy snacks in moderation, but try to limit your consumption as much as possible.

Where Can I Learn More About Women’s Health?

PMS is a normal part of changing health patterns throughout womanhood. At LifeMD, a licensed healthcare provider can help you understand more about common women’s health conditions like PMS, osteoporosis, and hormonal imbalances. 

If needed, a LifeMD-affiliated healthcare provider can prescribe pain medications to help remedy painful menstrual cramps and other physical symptoms associated with PMS.

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