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Natural Remedies for PMS Hormones That Actually Work

Hormone Circuit

By: Michael Lam, MD, MPH; Carrie Lam, MD; Jeremy Lam, MD

An image of a woman in pain holding her pelvic areaYour hormonal balance can be a complicated thing when you’re a woman. Throughout the month, your hormones will rise and fall, and this can cause a range of symptoms and problems. Even otherwise healthy women sometimes have problems with premenstrual syndrome (PMS). If you’re unwell or have hormonal imbalances, these problems can be even more severe. Medications aren’t as helpful for these problems as they should be, but fortunately, there are several effective natural remedies for PMS hormones that you can try.

What is PMS?

If you’re a woman, then you probably already know what PMS is. Women who experience PMS have one or more troubling symptoms that occur just before or during the period. This is a highly individual experience that affects every woman differently. However, if you experience symptoms every month at the same time then you probably suffer from PMS. Some of the most common symptoms are:

  • Mood swings
  • Anxiety
  • Skin breakouts
  • Cramps
  • Constipation
  • Fatigue
  • Bloating
  • Food cravings
  • Breast tenderness

Some women experience a more severe version of PMS known as premenstrual dysphoric disorder (PMDD). If you experience more than 5 symptoms of PMS very severely, then you may be suffering from PMDD and should get your hormone levels tested.

If you visit your doctor with PMS or PMDD, then they will probably give you oral contraceptives or antidepressants. These can help to suppress the symptoms, but often don’t address the underlying problem. They can also have severe side effects that will impact every aspect of your health. That’s why it’s important that you try gentle and effective natural remedies for PMS hormones first.

Causes of PMS and Hormonal Imbalances

Unfortunately, experts aren’t sure what causes PMS or PMDD, but it’s thought to be linked to estrogen and progesterone levels. These are two of the most essential hormones in the female body and they play a big role in fertility and the menstrual cycle. However, there may also be other factors involved with this issue such as Adrenal Fatigue Syndrome (AFS).

AFS is a stress-related disorder that causes imbalances in the hormonal circuit. This circuit includes the adrenal glands, the ovaries, and the thyroid in women and is responsible for the regulation and balance of hormones throughout your body. The Hormonal Circuit is part of the NeuroEndoMetabolic (NEM) stress response, the system that helps your body cope with stress. When you’re under stress over a long period, the NEM stress response can be overworked, affecting every circuit in the body. One of the most significant signs of overwork is adrenal fatigue. The adrenal glands excrete cortisol, the stress hormone, and they can quickly become overwhelmed when you’re under constant, ongoing stress, causing a range of problems and symptoms.

As adrenal health degrades, it will affect the other organs in the Hormonal Circuit, including the ovaries in women. The ovaries are responsible for regulating and producing estrogen and progesterone, the two hormones related to menstruation. Unfortunately, they can start to fail in their duties as the Hormonal Circuit becomes unbalanced, often leading to estrogen dominance and confusing symptoms and problems relating to hormonal levels. Many women with AFS experience worsening PMS symptoms as a result of these malfunctions. And medications that are designed to correct these issues can also cause more stress, which will worsen the underlying problem rather than fixing it.

The Importance of Natural Remedies for PMS Hormones

An image of various herbs, oils and supplementsWhether you have AFS or not, it’s important that you try natural remedies for PMS hormones before resorting to harsh medications. This will help to improve the overall health of your body without causing additional stress. But this is even more important if you have AFS. Traditional medical treatments can be an additional source of stress for the adrenals, worsening their fatigue. You will also be more prone to paradoxical reactions when you have AFS, which will increase stress levels and worsen your underlying condition.

When you have AFS, you need to be careful when you make any kind of lifestyle change. Your body will already be in a state of sensitivity and heightened stress, and any additional stress can be catastrophic. This applies to positive changes as well as negative ones. So, even if you’re making lifestyle changes to improve your condition, you need to be aware that it could cause additional stress and worsen your AFS. That’s why you should always seek assistance from a medical professional who’s trained in AFS and effective recovery strategies.

Effective Natural Remedies for PMS Hormones

You can make a range of lifestyle changes that will positively impact hormonal balances and lessen PMS symptoms. Some of the most effective natural remedies for PMS symptoms are:

Regular Exercise

Exercising regularly releases endorphins as well as Neurotransmitters like serotonin and dopamine that boost mood. It doesn’t matter what type of exercise you do, just make sure you do it regularly.

Exercise can be beneficial for AFS as long as you introduce it to your routine, carefully. Strenuous exercise can cause additional stress for the adrenals, which will worsen imbalances and malfunctions in the body’s circuits. So, if you have AFS then make sure you get professional advice before adopting this strategy. You also need to be alert for signs of additional stress or strain and stop if you experience adverse effects.


Eating a healthy diet is one of the most effective natural remedies for PMS hormones. You can make these changes slowly if you struggle with big changes. For example, start by reducing simple sugars or salt intake to reduce weight as well as bloating and water retention. Increasing the calcium content of the food you eat can also help to reduce PMS symptoms. Foods that are high in calcium include:

  • Sesame seeds
  • Almonds
  • Leafy green vegetables
  • Dairy products

A healthy diet is also essential for AFS recovery as it will ensure that your body is getting all the nutrients it needs to function properly.

Manage your Stress

Regularly doing activities like yoga or meditation that help to reduce stress can help reduce your PMS symptoms. This strategy will also help reduce adrenal overwork and promote AFS recovery.

Improve Bowel Function

Excess estrogen, which often causes PMS symptoms, is expelled through your bowels. So, if your elimination functions aren’t working as effectively as usual, it can increase estrogen levels and worsen PMS symptoms. Here are some strategies to improve a sluggish bowel:

  • An image of high-fiber foods with fiber written on a wood cutting boardEat more high fiber vegetables.
  • Drink apple cider vinegar before meals.
  • Talk to your doctor about bowel function.
  • Increase your water intake.
  • Take probiotics to improve gut health.
  • Take a magnesium supplement.

Holistic Approaches

Some other natural remedies for PMS symptoms include therapies like massage, aromatherapy and acupuncture. These strategies can help to reduce stress and PM symptoms at the same time.

Supplements for PMS Symptoms

Lifestyle changes are effective natural remedies for PMS symptoms. However, there are also a range of supplements you can try that will also help. These include:

Calcium D- Glucarate

Several studies have shown that calcium D-glucarate can help to reduce PMS symptoms and in fact, is the most effective supplement for this purpose. This supplement can help to reduce estrogen dominance and correct the underlying imbalance causing your PMS symptoms by helping your liver metabolize hormones more efficiently.

Omega-3 Fats

Taking Omega-3 supplements can help reduce symptoms of PMS like depression, bloating, skin breakouts and anxiety. The best thing about this remedy is that the longer you take the supplement, the more your symptoms will decrease. So, make sure you take this supplement over a prolonged period and pay attention to the effects.

Agnus Castus (Chaste Tree Berry)

This herbal supplement can help reduce PMS symptoms by indirectly increasing Progesterone levels in your body. It can have side effects and isn’t appropriate for everyone, so make sure you consult with a medical professional before trying this supplement. This supplement can help reduce PMS symptoms like breast pain, headaches, and bloating. It’s one of the most commonly used natural remedies for PMS hormones.


Even if you eat lots of vegetables, you may not be getting the magnesium that your body needs. Because of large scale farming, soil depletion is becoming more common, which means that vegetables aren’t as nourishing as they should be. That’s why one of the most effective natural remedies for PMS hormones is to take magnesium supplements.

This mineral supports hormonal function and cell function all over your body. It can help reduce PMS symptoms in general and severe symptoms like menstrual migraines in particular. In fact, studies have shown that women with PMS are often deficient in this mineral, so taking it may benefit your health overall.

B Vitamins

Supplementing with B vitamins can reduce PMS and PMDD symptoms. Certain B vitamins have different mechanisms of action in the body. Make sure you discuss it with a medical professional first as sometimes different B vitamins have different effects on the body.

Ginkgo biloba

An image of ginkgo biloba leaves, powder and essential oilThis supplement can reduce the physical and psychological symptoms of PMS. However, it can also interact with other medications, so make sure you talk to a medical professional before taking it.

St. John’s Wort

St. John’s Wort is a very powerful herbal supplement that’s been studied extensively. It affects serotonin and norepinephrine levels. These are neurotransmitters that are essential for mood, which is why this supplement is often used as a natural antidepressant. If you struggle with psychological PMS symptoms like depression or anxiety, this supplement could help.

However, this supplement is very powerful and can interact with other medications, so take with caution and get medical advice first.

The Takeaway

You shouldn’t have to suffer because of hormonal changes that occur at different phases in your cycle. There are easy and effective solutions that can reduce or eliminate these kinds of problems. Natural remedies for PMS hormones come in different forms. So, try some of the following strategies and see what works for you:

  1. Try supplements like calcium D glucarate, magnesium, and B Vitamins.
  2. Ask a medical professional about natural PMS symptom relief strategies.
  3. Improve your health overall by improving your diet and exercising regularly with the goal of reducing your weight until it’s within a healthy range.

If you’re struggling with PMS or other hormone problems, then contact the team at +1-626-571-1234 or click here to use the Ask The Doctor System.

© Copyright 2021 Michael Lam, M.D. All Rights Reserved.

Dr. Lam's Key Question

A woman’s hormones have to exist in a natural balance for good health and normal functioning. This balance can easily become upset through ill health or other factors. Natural remedies for PMS hormones are an easy, effective and gentle way to rediscover that balance and achieve good health again.

© Copyright 2001-2021 Michael Lam, M.D. All Rights Reserved.
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