Top 5 Natural Remedies for PMDD (That Aren’t Just Magnesium)
A real-world guide from someone who’s been there—and actually healed.
If you’ve been living with PMDD, chances are you’ve already heard the usual advice on repeat: “Try magnesium.” “Just exercise more.” “Maybe go on the pill?” And my personal favourite—“Have you tried relaxing?”
I tried all of it. And while magnesium has its place (I certainly did take it), I found myself stuck in the same painful loop month after month—despite doing all the right things. I was a naturopath with a solid understanding of hormones, a very clean diet, and a supplement cupboard that could rival a premium health food store. Still, not enough truly shifted.
What made it even more frustrating was seeing this same cycle play out for so many women I worked with—being handed generic tips or a prescription, while the deeper causes of PMDD were left completely unaddressed.
PMDD is complex. It’s not just a “hormone problem”—it’s a whole-body communication breakdown involving inflammation, nutrient depletion, nervous system dysregulation, and often, unprocessed trauma.
Magnesium helps. But it’s only one piece of the puzzle.
In this post, I’m sharing the top five natural remedies for PMDD that actually made a real difference for me—not just in symptom relief, but in helping me feel like myself again. These are the same tools I now use every day in clinic to support other women who are ready for a deeper, more lasting path to healing.
Let’s begin.
🌼 Remedy 1: Vitex (Chaste Tree Berry)
Let’s start with one of the most widely recommended herbs for PMDD—Vitex, also known as Chaste Tree Berry. And yes, it made a real difference for me—but only once I understood how and when to use it properly.
What it does
Vitex works by gently supporting the body’s own progesterone production, mainly through its influence on the pituitary gland. It’s not a hormone replacement, but a kind of plant-based encourager—helping your endocrine system communicate more effectively during the luteal phase (the second half of your cycle, when PMDD symptoms usually appear).
Who it helps most
Vitex tends to be most effective for women with signs of low progesterone or short luteal phases—things like spotting before your period, breast tenderness, low mood after ovulation, or that feeling of “falling off an emotional cliff” in the days before bleeding.
But—and this is important—it’s not for everyone. If your PMDD is driven more by progesterone sensitivity than deficiency (which is often the case), Vitex could make things worse. That’s why I always say: tailor the remedy to the person, not just the symptom.
What to watch for
Start low. Be patient. Vitex works slowly and cumulatively, and taking too much too soon can backfire. It’s also best not used alongside hormonal contraceptives or during pregnancy. And please, for the love of your liver, skip the dodgy Amazon or discount chemist brands.
Practitioner tip
Vitex works best when your nervous system and adrenals are supported too. If you’re in constant fight-or-flight mode, the body simply won’t prioritise hormone balance. That’s why I always pair hormonal herbs with nervous system work, especially for clients with a history of trauma or chronic stress.
🧡 Remedy 2: Saffron
This one surprises people—and it’s one of my favourites.
Saffron, yes—the spice often used in paella—has quietly become one of the most well-researched natural mood enhancers out there. And for PMDD, it’s a game-changer. I call it my “sunshine herb,” because that’s exactly how it feels: like someone opened the curtains a little wider.
🌼 The research behind it
Saffron has been shown in clinical studies to significantly reduce mood swings, anxiety, and irritability, particularly in the luteal phase. Its effects are comparable to antidepressants in some trials—but with far fewer side effects. That’s no small thing.
Why I love it
Unlike sedatives or stimulants, Saffron doesn’t numb you out or rev you up. It’s gentle, fast-acting, and deeply supportive. I noticed a shift within the first month of using it regularly—not just in mood, but in how I responded to stress and small frustrations. Less internal chaos. More breathing space.
How I used it
I combined Saffron with an anti-inflammatory, plant-based diet and gut support to really let its benefits shine. Mood is closely linked to the gut-brain axis, and Saffron has also been shown to support healthy neurotransmitter function—particularly serotonin.
I used a standardised extract in a liquid form—not culinary saffron—because the dose needs to be consistent and therapeutic. (Otherwise, you’d need to eat half a saffron field.)
✨ Bonus
There’s also evidence that Saffron can help with sleep, libido, and cognitive clarity—all things that tend to nosedive with PMDD. It’s a small herb with a surprisingly wide ripple effect.
🌿 Remedy 3: Ahiflower Oil (Omega-3 and GLA)
Let’s talk omega oils—for the brain, the mood, the hormones, and the whole inflammatory storm that often comes with PMDD.
Many people jump straight to fish oil, but I’ve found a better option—especially for those of us who are vegan, plant-based, or simply wanting something cleaner and more sustainable: Ahiflower Oil.
🌊 Why I don’t recommend fish oil
Here’s the truth: most fish oil on the market is oxidised, poorly absorbed, and ethically questionable. It’s also missing something important—GLA (gamma-linolenic acid), which is an anti-inflammatory omega-6 that plays a key role in hormone balance and mood regulation. You may have heard about Evening Primrose for hormones before - this is due to its GLA content.
Fish oil gives you omega-3s, yes—but without GLA, you're missing part of the hormonal support puzzle. And for those with PMDD, inflammation is a huge piece of what makes everything worse.
🌼 The unique benefit of Ahiflower
Ahiflower is a plant-based oil that contains stearidonic acid (SDA), which the body converts far more efficiently into EPA than flaxseed or chia. It also naturally contains great levels of GLA, which very few plant oils do.
So with Ahiflower, you’re getting both the omega-3 and the GLA needed to reduce the inflammatory symptoms of PMDD—think breast tenderness, bloating, pain, and low mood. All from a clean, sustainable plant source.
🌺 Role in PMDD
What I love about Ahiflower is how comprehensively it supports the invisible undercurrent of PMDD—inflammation. Prostaglandin-driven symptoms like cramps, joint pain, and even emotional volatility respond beautifully to the right oils.
After I started taking it, I noticed less premenstrual tension, better skin, and far fewer “why am I crying at the start of Love Actually” moments. The kind of subtle shifts that add up to you actually recognising yourself during the luteal phase.
🧘♀️ Remedy 4: Nervous System Regulation
This one isn’t a supplement or a herb—but in my opinion, it’s one of the most powerful remedies for PMDD. And yet, it’s often completely overlooked.
Nervous system regulation is about helping your body shift out of survival mode—out of fight, flight, freeze or collapse—and into a state where healing, rest, and hormonal balance are even possible. Because if your system is constantly bracing for threat, no amount of Vitex or magnesium is going to land properly.
Chronic stress and hormonal chaos
The truth is, PMDD symptoms are often amplified—not just by hormones themselves—but by how your nervous system interprets those hormonal shifts. If cortisol is spiking, your blood sugar is erratic, and your vagus nerve is barely functioning, even a normal rise in progesterone can feel catastrophic.
It’s not that your hormones are “wrong”—it’s that your body is reacting like you’re in danger. Every single month.
Tools that helped me
When I realised my nervous system was stuck in high alert, I stopped chasing supplements and started building safety. Slowly. Gently.
Some of the key practices I included:
Yoga nidra – deep, guided rest that re-teaches the body how to let go
Breathwork – especially long, slow exhales to calm the vagus nerve
Subliminal healing – tracks I listened to overnight to ease fear patterns at a subconscious level
And let me say this clearly: this isn’t about becoming “zen.” It’s about building capacity. The capacity to handle stress. The capacity to rest. The capacity to ride hormonal waves without getting knocked sideways.
🌿 How I use this in clinic
Today, I weave nervous system work into every PMDD plan I create. It’s not optional. Because unless your body feels safe, it won’t prioritise balance. That’s just biology.
And the best part? You don’t need an hour a day. Even tiny, consistent practices—two minutes here, five minutes there—can create a huge shift in how your body responds to your cycle over time.
🌺 Remedy 5: Trauma-Processing Therapies
This was the piece I resisted for the longest time—and, as it turns out, it was the one that changed everything.
When we think about PMDD, we often focus on the physical body: hormones, nutrients, inflammation. All of that matters. But what I’ve seen in myself—and in nearly every woman I’ve supported through recovery—is that unprocessed trauma is often at the very heart of it.
Why trauma shows up as PMDD
Unresolved trauma doesn’t just sit quietly in the background. It lives in the nervous system, in the tissues, in the way we breathe, react, and relate. And for many women, the luteal phase becomes the pressure point—the moment when everything we’ve been holding down bubbles to the surface.
Old wounds, unmet needs, attachment patterns, ancestral burdens—it all starts to flare up in that premenstrual window. Not because we’re broken, but because the body is trying to release what’s been suppressed.
PMDD isn’t just hormonal sensitivity. For many of us, it’s trauma sensitivity, disguised as hormones.
Tools that helped me
I didn’t get better just by taking supplements and eating greens. I got better when I finally faced the deeper layers of my story.
These are the tools that helped me access and resolve the root causes:
Family Constellations – understanding and processing inherited patterns and systemic entanglements
Emotional Mind Integration – gentle, subconscious work to release stored emotional charges
Rapid Core Healing – bridging the body and mind to heal the wound and shift the pattern in one integrated process
Each of these methods works differently, but they share one thing in common: they bypass the thinking mind and speak to the part of you that still remembers. The part that never got a voice. The part that’s been crying out for safety every cycle.
🌱 How this ties everything together
When I started processing trauma, something remarkable happened. The emotional reactivity softened. The intrusive thoughts stopped hijacking me. The luteal phase became something I could actually move through with grace.
“When I addressed the trauma piece, everything else started to stick.”
I now believe that no PMDD protocol is complete without a safe, intentional way to explore what the body has been holding. Not to relive the pain—but to release it.
Real Remedies, Real Healing
None of what I’ve shared here is theoretical.
These are five natural remedies for PMDD that genuinely changed my life—and now form the foundation of how I support clients in clinic. Not one of them is a quick fix. But together, they address what PMDD actually is: a multidimensional imbalance involving hormones, the nervous system, nutrition, inflammation, and trauma.
You don’t need another list of surface-level tips. You need real, layered support that speaks to the whole of you.
PMDD isn’t a sign that you’re weak or broken. It’s a message from the body—a call for deeper care, deeper listening, and sometimes, deeper healing than we thought we needed.
With the right tools and the right support, you can come back to yourself. You can have a cycle that doesn’t feel like a war zone. You can feel steady, clear, connected—even in your luteal phase.
It is possible. I’ve seen it. I’ve lived it. And I’m here to help guide you through it.
If you’re ready to explore a deeper, more compassionate approach to healing PMDD, here’s how I can support you:
📘 Free eBook
Download “The Natural PMDD Protocol That Helped Me Feel Like Myself Again”—a gentle, practical guide that walks you through the exact steps I took to move from survival mode to true stability.
👉 Click here to get your free copy
📅 1:1 Support
Sometimes the missing piece isn’t information—it’s personalised guidance. If you’re ready to treat PMDD naturally and want a step-by-step, trauma-informed plan tailored to you, book a PMDD Strategy Session with me.
We’ll map out a clear path forward, together.
👉 Book your session
🌴 Bali Retreat
If you’re longing for deep rest, real transformation, and the kind of support you can’t get in a 1 hour consult, my PMDD Retreat in Bali offers a truly immersive healing experience.
Think: whole food nourishment, somatic therapy, nervous system healing, and a circle of women who get it.
👉 Learn more about the retreat
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 →