I Tried Every Natural PMDD Supplement—Here’s What Actually Helped
When you’re dealing with PMDD, it can feel like your body becomes a stranger every month.
One week you’re grounded and calm. The next, you’re in a storm of rage, despair, anxiety, and exhaustion—and no one around you truly understands how extreme it is.
I know that cycle intimately.
I lived through a year where I genuinely feared the person I became before my period. I spiralled into severe anxiety, experienced deep emotional crashes, and often felt completely hijacked by a force I couldn’t control. And ironically, I was already a trained naturopath. I had the textbooks, the tools, the clinical training… but even so, I couldn’t find anything that actually worked—at least, not at first.
So I became my own test subject.
I tried every “natural” PMDD supplement out there—guided by research, clinical experience, and a rather desperate hope that something would help.
Some of them did. Many didn’t.
If you’re in the same boat, looking for natural PMDD supplements that work, this post is for you. I’m not here to sell you magic pills or claim that supplements are the whole answer—they’re not. But I am here to share what made a tangible, meaningful difference for me and the women I now support in clinical practice.
Let’s demystify what’s worth your time, your energy, and your money—and what’s not.
What Doesn’t Work (And Why)
Before I share the supplements that actually helped, I want to speak to something just as important—what didn’t.
Like many women with PMDD, I went down the rabbit hole of online recommendations, TikTok testimonials, and well-meaning but generic advice. I tried every trending herb, hormone-balancing capsule, and high-dose vitamin that came across my screen. Some gave me mild, temporary relief. Others made things worse. Most… did nothing at all.
Supplements I Tried That Didn’t Help Long-Term:
DIM (Diindolylmethane): Popular for hormone detox support, but frankly, PMDD is far less about hormones, and far more about the nervous system
Evening Primrose Oil: Great to ease breast tenderness and inflammation—but didn’t touch my mood or energy levels. I did find Ahiflower, a combined omega-3 and omega-6 GLA source a far better fit.
Ashwagandha and adaptogens: These can be wonderful in the right context, but they really didn’t scratch the surface.
High-dose Maca: A bit of a hormonal wildcard. It made me feel like I was buzzing out of my skin—definitely not the grounded energy I was after.
It’s not that these supplements are bad. They just didn’t work for me, for PMDD. And that’s the piece so many women miss: PMDD isn’t just about fixing hormones—it’s about supporting a sensitive, dysregulated system at every level.
The Problem with the “Throw Supplements at It” Approach
A lot of people start with a supplement-first strategy. I get it—when you’re desperate, you just want something to take the edge off. But here’s what I learned:
You can’t out-supplement a nutrient deficiency you’ve never tested for.
Taking iron or iodine “just in case” without knowing your baseline can backfire.PMDD isn’t caused by a deficiency in herbs.
It’s often caused by a nervous system that’s stuck in a trauma loop—hyper-responsive to hormonal shifts that might be entirely normal.When we focus only on balancing hormones, we miss the deeper healing.
Yes, hormones shift across the cycle. But in PMDD, the issue isn’t usually abnormal hormone levels. It’s the way the brain and nervous system respond to those shifts. That’s why trauma work, emotional processing, and nervous system support are often the missing link.
So if you’ve tried every supplement and still feel like a ticking time bomb every month…
Please know:
It’s not because you haven’t found the right pill.
It’s because PMDD healing requires more than symptom relief. It calls for a whole-person approach—one that sees your physical symptoms, yes, but also honours the emotional, spiritual, and energetic weight you’re carrying.
In the next section, I’ll share the handful of natural PMDD supplements that did help me—when I paired them with proper testing, clinical support, and a deeper healing process.
The Natural PMDD Supplements That Actually Worked for Me
Before we dive in: these supplements didn’t “fix” my PMDD. What they did do was give me breathing space—they softened the intensity, reduced the emotional volatility, and gave my system enough support that I could start addressing the deeper roots: inflammation, trauma, and nervous system exhaustion.
I didn’t take all of these at once. Some were more helpful at certain times than others. And most importantly, they only worked when part of a broader, whole-body approach.
Let’s walk through the natural PMDD supplements that actually helped—either in my personal journey, in clinical practice with my clients, or both.
▸ 1. Magnesium Bisglycinate for Mood and Sleep
If I had to start anywhere as a safe, gentle and supportive nutrient supplement, it would be here.
Magnesium bisglycinate helps with:
Irritability and mood swings
Insomnia and restless legs
Cramps and muscle tension
Even that wired-but-tired, heart-racy feeling
Glycinate is one of the most calming forms of magnesium because it’s bound to glycine, a relaxing amino acid that also supports sleep. Unlike oxide, it doesn’t have a laxative effect—just a grounding one. I found it particularly helpful in the week before my period, when my body felt like it was on edge all the time.
Typical dosage: 200–400mg before bed, but this varies widely and should be adjusted individually.
▸ 2. Vitamin B6 (P5P) for Hormonal Sensitivity
This one was a game-changer—but with a caveat.
B6 supports the production of serotonin and GABA, two key neurotransmitters that tend to crash in the luteal phase of a PMDD cycle. I found it helped reduce:
Crying spells and low mood
Pre-period rage
Breast tenderness and PMS-type symptoms
The form matters: P5P (pyridoxal-5-phosphate) is the activated version of B6, and it’s better absorbed—especially for those with genetic variations like MTHFR or liver stress.
⚠️ Important warning: Too much B6 (especially in its non-activated form) can cause nerve issues. I only recommend using this under guidance from a naturopath or integrative doctor who understands PMDD.
▸ 3. Saffron for PMDD-Related Depression
This one doesn’t get nearly enough attention, but in many ways it’s my personal favourite.
Saffron extract (yes, the spice!) has been studied in several clinical trials and shown to be just as effective as SSRIs for mild-to-moderate depression—with fewer side effects.
For me, saffron helped lift the dark fog that would roll in during the second half of my cycle. It felt like an inner light switch gently turned back on. I often recommend it to clients who are sensitive to pharmaceutical antidepressants but still need emotional support.
▸ 4. Zinc for Emotional Regulation and Immunity
Most of us are low in zinc without realising it—especially if we follow a plant-based diet, experience chronic stress, or have absorption issues (which, let’s be honest, most PMDD women do due to the huge stress they are under).
Zinc helped me with:
Emotional steadiness
Energy and immunity
Clearer skin and wound healing
Better sleep and sugar cravings
Zinc also plays a huge role in progesterone receptor sensitivity, so even if your hormone levels are normal, poor receptor function can mimic deficiency.
Zinc needs to be balanced with sufficient copper in the diet, and should always be taken with food to avoid nausea.
▸ 5. Vitex (Chaste Tree) for Cycle Regulation
This herb gets talked about a lot in PMDD circles—and for good reason. It can be incredibly effective for short luteal phases, low progesterone patterns, and irregular cycles.
But here’s the thing: Vitex is not for everyone.
When it works, it can:
Extend the luteal phase
Regulate cycle length
Reduce PMS-type symptoms
Improve breast tenderness and mood
When it doesn’t work, it can worsen anxiety, anger, or even delay ovulation.
In my case, I used it cautiously and for a fairly short time period. It worked best in combination with nervous system support and inflammation-lowering practices.
If you’re curious about Vitex, it’s worth trialling under supervision—especially if your cycle is irregular or your progesterone is low.
Next, I’ll explain how I figured out which ones were right for me—because the truth is, taking everything at once rarely works.
Let’s talk testing, personalisation, and why nervous system support is just as critical as what’s in your supplement cupboard.
How I Decided What to Take
If you're anything like I was, you're probably wondering: Do I really need all of these? Should I take them every day? What if I react badly to one? How do I even know what’s missing in my body?
That’s where most women get stuck. Not because they’re doing anything wrong, but because PMDD isn’t something you can treat with a one-size-fits-all supplement stack. Healing from PMDD is about precision, timing, and whole-system support—not guesswork.
Here’s how I stopped throwing random capsules at my symptoms and started making decisions that actually helped.
I Tested (Not Just Guessed)
The first real turning point in my healing journey came when I stopped playing supplement roulette and started looking at actual data. I ran a full panel of blood tests that included:
Iron studies (especially ferritin)
Vitamin B12, methylmalonic acid and homocysteine
Vitamin D
Thyroid function (TSH, free T3, free T4)
Liver and inflammatory markers
The results didn’t just point to what I needed—they ruled out what I didn’t. This meant I could stop wasting time, money, and energy on supplements that weren’t relevant for my body.
I Personalised Everything
Even though I’m a naturopath, I still needed an outside perspective. I worked with a trusted colleague to help me zoom out, because when you’re deep in your own symptoms, it’s hard to see the big picture.
She helped me:
Prioritise which supplements to start with (instead of taking 10 at once)
Dose them properly based on my lab results and symptoms
Time them throughout my cycle (some supplements were best in the luteal phase, others daily)
This is the value of working with someone who knows PMDD—someone who can support you emotionally as well as nutritionally. Because we’re not just treating low B6 or high oestrogen. We’re treating a woman who’s afraid of who she becomes every month.
I Paired Supplements with Nervous System and Trauma Work
This is the part I didn’t expect—but it turned out to be the most powerful.
I’d been so focused on biochemistry that I missed the fact my body was in a constant state of hypervigilance. I’d been through trauma, worked too hard for too long, ignored my limits, and lived with an internal pressure to “keep it together.”
It turns out, my PMDD wasn’t just about nutrient deficiencies. It was about my body screaming for safety.
So I started weaving in:
Somatic practices to release held trauma
Breathwork and nervous system regulation
Family Constellations and emotional processing (Rapid Core Healing being my top choice!)
A whole food plant-based anti-inflammatory diet to reduce systemic stress
The supplements became part of a bigger picture—supportive tools that created enough relief that I could do the real work of healing.
In the next section, I’ll share more about that “real work”—and why supplements, while helpful, were never the whole answer.
What Made the Difference (Hint: It Wasn’t Just Supplements)
I know this might sound strange coming from a naturopath, but let me be completely honest with you:
The supplements helped—yes.
But they weren’t what transformed my experience of PMDD.
What actually moved the needle for me—what shifted me from just surviving each cycle to feeling emotionally grounded and mentally clear—was what I did around the supplements. It was the way I changed how I ate, how I processed emotions, how I supported my nervous system, and how I related to myself.
Here’s what made the real difference:
An Anti-Inflammatory, Plant-Based Diet
Before healing, I was doing what many of my clients do—I was eating a “healthy-ish” diet but still riding a blood sugar rollercoaster. I’d skip meals, rely on caffeine, or eat well during the day but crash into emotional eating by late afternoon.
Once I optimised my whole food, plant-rich, anti-inflammatory way of eating—with regular meals, proper plant protein, and way more variety and freshness—I felt my brain chemistry stabilise.
My blood sugar became stable, which meant fewer mood swings.
My cravings and fatigue decreased, especially in the luteal phase.
I started absorbing my supplements better (because yes, gut health matters).
And perhaps most importantly, I stopped using food to punish or numb myself, and started using it to nourish and regulate my body.
Nervous System Regulation
PMDD is predominantly a nervous system disorder, rather than an a hormonal imbalance problem. I will keep saying this until the world catches up.
The rage, anxiety, disassociation, intrusive thoughts, overwhelm—it’s not all about hormones. It’s about the way your brain and body respond to hormonal shifts when they’re already under too much pressure.
I started weaving in daily practices to regulate my system:
Somatic tools (like orienting, pendulation, and shaking)
Breathwork (not the intense kind—gentle, parasympathetic-focused breathing)
Tapping (EFT) and limbic retraining
These weren’t quick fixes. They were rewiring tools. They taught my body how to feel safe again—even during the most triggering time of the month.
💔 Trauma Healing and Emotional Work
This was the part I’d been quietly avoiding.
I’d lived through many brands of trauma, burnout, and emotional neglect. I had internalised the idea that I had to hold it all together. That it wasn’t safe to be angry, or sad, or sensitive, or simply to feel all my feelings. And then PMDD came along and forced all of that unprocessed emotion to the surface.
Through Family Constellations and Rapid Core Healing, I began to work through:
The grief I never acknowledged
The rage that wasn’t mine to carry
The parts of me that had been frozen since childhood
And this, more than anything, changed my relationship to PMDD. I stopped seeing it as a monthly curse and started recognising it as an invitation to feel, heal, and integrate.
In Summary…
Supplements gave me tools.
Nervous system work gave me safety.
Food gave me fuel.
And trauma healing gave me freedom.
The supplements helped me cope.
But the deeper work helped me heal.
In the next section, I’ll sum up the specific natural PMDD supplements that helped me most—and how they can support your healing journey when used intentionally, not just reactively.
Summary: The Natural PMDD Supplements That Work Best
Let’s bring it all together.
If you’ve been drowning in articles, podcasts, and influencer recommendations, wondering what’s actually worth trying… here’s my short list of natural PMDD supplements that work, not just in theory but in real, lived experience—both mine and my clients’.
These aren’t cures. But they’re powerful tools—especially when used intentionally and as part of a bigger support system.
🌿 Top 5 Natural PMDD Supplements That Helped Me:
Magnesium Bisglycinate – for calm, sleep, muscle tension, and stabilising irritability
Vitamin B6 (P5P) – for emotional resilience, neurotransmitter support, and mood regulation
Saffron – for luteal phase depression and that deep inner heaviness
Zinc – for emotional regulation, immune function, skin health, and hormonal sensitivity
Vitex (Chaste Tree) – for certain hormonal patterns (especially short luteal phases), but only when used appropriately
Final Thoughts:
Healing from PMDD isn’t just about finding the “right” supplement.
It’s about supporting your whole being—body, mind, emotions, and spirit.
The reason most people don’t feel better isn’t because they didn’t try hard enough.
It’s because they were only handed one piece of the puzzle at a time—and usually by someone who didn’t truly understand PMDD.
That’s why my approach is integrative: I combine clinical naturopathy with trauma healing, nutrition, and nervous system support. Because that’s what it actually takes to reclaim your health and feel like you again.
💬 Ready to stop guessing and start healing?
If you’re tired of spending money on random supplements and still dreading your luteal phase every month, I’d love to support you properly.
👉🏼 Book a PMDD Strategy Session – a fully redeemable one-hour session to explore your symptoms, map your cycle patterns, and create a personalised plan
👉🏼 Join my Online PMDD Recovery Program – a full 12-week journey to help you understand and heal the root causes of PMDD using natural tools, emotional healing, and nervous system work
FAQ: Natural PMDD Supplements That Work
Do natural supplements work for PMDD?
Yes, natural supplements can absolutely help with PMDD, especially when they’re used to support nutrient deficiencies, regulate the nervous system, and ease inflammation. But they tend to work best when they’re part of a larger approach—not as quick fixes. I’ve seen the most powerful results when supplements are paired with emotional healing, trauma work, and a stable, plant-rich diet.
What is the best supplement for PMDD rage and mood swings?
Two of the most consistently effective supplements for PMDD rage and emotional dysregulation are magnesium glycinate and P5P (activated B6). Magnesium calms the nervous system, reduces tension, and supports better sleep, while B6 is essential for producing neurotransmitters like serotonin and GABA. Both work best when used under supervision and tailored to your cycle and needs.
Is magnesium good for PMDD?
Yes—magnesium is one of the most reliable natural PMDD supplements that work. It supports everything from muscle relaxation and sleep to reducing premenstrual irritability and sugar cravings. Magnesium glycinate is my preferred form for PMDD, as it’s calming and gentle on the gut.
What is the safest herb for PMDD?
Saffron is one of the safest and most effective herbs for PMDD-related low mood and anxiety. It’s well-researched, well-tolerated by most people, and especially helpful for women who are sensitive to pharmaceutical antidepressants. Vitex (Chaste Tree) is another popular herb, but it’s more of a wildcard—it works for some, worsens symptoms in others, and needs more caution.
Can supplements replace antidepressants for PMDD?
In some cases, targeted natural supplements can reduce the need for antidepressants, especially when the symptoms are driven by inflammation, nutrient imbalances, or nervous system dysregulation. However, every body is different. Some women may still need medication, while others thrive with a fully natural approach. The key is personalised care, not pressure in either direction.
Closing Words & Next Steps
If you’ve made it this far, I want to say something that no supplement bottle will ever tell you:
It’s not your fault.
You’re not weak.
You’re not broken.
And you’re certainly not alone.
PMDD is complex, overwhelming, and often misunderstood—even in the holistic world. If you've been trying to “figure it out” by yourself with endless supplements, Googling symptoms at 2am, or crying in frustration at how little changes month to month… I see you. I’ve been you.
But it can get better.
There are natural PMDD supplements that work—but more importantly, there’s a path to healing that honours your biology, your trauma, your nervous system, and your life.
💌 Ready to get real support?
Here’s how I can help:
Book a PMDD Strategy Session
A compassionate, 1-hour deep dive where we map your cycle, explore your symptoms, and create a practical, personalised support plan using naturopathy, nervous system healing, and emotional care. This session is fully redeemable if you decide to work together further.
Join my Online PMDD Recovery Program
A gentle yet powerful 12-week program to help you stabilise your moods, regulate your cycle, and stop feeling afraid of your own body—without medication, and without giving up your ethics or emotional sovereignty.
📥 Download my free guide: “The PMDD Solution”
Perfect if you’re not ready for a session just yet, but want to start supporting your body in a smarter, more targeted way.
However you choose to move forward—please know that you don’t have to white-knuckle your way through this anymore.
You’re allowed to get support.
You’re allowed to feel safe in your own skin again.
And you’re allowed to rebuild a life where you don’t dread your period every month.
You deserve that.
With love,
Camilla x
About Camilla Brinkworth
Camilla is a naturopath, nutritionist, and trauma-informed PMDD specialist. After healing her own cycle through an integrative natural and holistic approach, she now helps women worldwide stabilise their moods, restore emotional balance, and feel safe in their bodies again—naturally. Explore support options →