My Top 5 Vitamins & Herbs Supporting My PMDD Journey
Every day I lean on a few natural supports that help me feel steadier through PMDD.
I’m not a doctor—this is simply what’s worked for me after a lot of trial, error, and research.
Everyone’s body is different, so please check in with your own healthcare provider before trying anything new.
Below I’m sharing the vitamins and herbs that have become part of my daily rhythm and why they help me.
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Ashwagandha - Ashwagandha is an ancient herb known for helping the body handle stress and balance mood. It supports the nervous system and can lower cortisol, the main stress hormone, which may ease anxiety, irritability, fatigue, and brain fog that often show up with PMDD. By gently supporting hormone balance—especially around the drop in estrogen and progesterone after ovulation—it can help smooth out mood swings and improve sleep.
Magnesium - Magnesium is a mineral that plays a big role in calming the nervous system and balancing hormones, making it especially helpful for PMDD. It can ease mood swings, reduce anxiety and irritability, and help with bloating, cramps, and trouble sleeping that often come before a period. Magnesium also supports healthy serotonin levels, which can lift mood and smooth out that luteal-phase dip many people feel.
Vitamin C – Vitamin C is a powerful antioxidant that supports hormone balance, mood, and immune health, making it a gentle ally for PMDD. It helps lower cortisol (the stress hormone), supports healthy progesterone levels, and can reduce inflammation and fatigue in the days before a period. Many people also find it boosts energy and strengthens the immune system when stress is high.
Zinc – Zinc is another key mineral for mood and hormone health. It plays a role in serotonin production and helps keep estrogen and progesterone balanced, which can ease mood swings, anxiety, and cramps common in PMDD. Zinc also supports immunity and healthy skin, which can be helpful if breakouts flare pre-period.
CBD Oil - CBD oil (cannabidiol) is a plant extract from hemp that many people use to help with stress, mood, and sleep—areas that often feel harder during PMDD. It interacts with the body’s endocannabinoid system, which plays a role in regulating mood, pain, and inflammation. For PMDD, CBD may help calm anxiety and irritability, ease cramps and bloating, and support deeper, more restful sleep. Some people notice it takes the edge off mood swings and physical discomfort in the luteal phase.