The Top 7 Supplements Every PMDD Woman Should Know About

Because surviving the second half of your cycle shouldn’t feel like a full-time job

Let’s be honest.
If you’ve got PMDD, you’ve probably Googled your way through half the internet looking for relief.
You’ve tried magnesium. Or maybe B6. Or that thing a friend’s cousin swears fixed her moods (spoiler: it didn’t).
You’ve been hopeful, then disappointed, then furious, then inexplicably crying in your car at 10am.

Sound familiar?

The Problem

PMDD isn’t just “PMS but a bit worse.” It’s a severe, cyclical mood and hormone sensitivity condition that can feel like it hijacks your brain, body, and sense of self every month.

The second half of your cycle (the luteal phase) can feel like emotional whiplash. One week you’re meditating and meal prepping. The next, you’re rage-cleaning the fridge and crying over a paper towel advert.

And when you do ask for help, you’re often offered:

  • The Pill

  • Antidepressants

  • Possibly a healthy dose of shame

  • Or nothing at all

You want natural support—but you’re also tired of spending hundreds on random supplements that make zero difference. You want real answers, from someone who gets it.

So let’s clear a few things up.

Not every supplement is worth your time (or your money). But some can make a huge difference when used properly- especially when part of a personalised plan.

I’m a naturopath who works with women navigating PMDD every single day. And (full disclosure) I’ve been there myself. I know what it’s like to feel like a completely different person for half the month.
I also know that real healing doesn’t come in a magic capsule… but that the right supplements can be powerful allies in your recovery journey.

So, let’s cut through the noise and talk about the top 7 supplements I believe every woman with PMDD should know about.

1. Magnesium (Bisglycinate)

One of the the PMDD MVPs, Magnesium helps calm the nervous system, reduce anxiety, improve sleep, ease cramps, support blood sugar regulation, and soften the “I’m-going-to-snap” moments.
Magnesium bisglycinate form is particularly great if you’re anxious and can’t sleep. Magnesium taurate could be a good choice if you get heart palpitations or blood sugar swings.

💊 Tip: Avoid magnesium oxide—it’s a glorified laxative with poor absorption.

2. Vitamin B6 (in P5P form)

B6 plays a crucial role in neurotransmitter function—especially serotonin and dopamine. If your PMDD symptoms include irritability, mood dips, or full-blown crying jags (which let’s face it, is probably the case), B6 may help.
The active form, P5P (pyridoxal-5-phosphate), is generally better tolerated and more effective.

💊 Note: Don’t overdo it. More is not more. High doses over time can cause nerve issues, so this one’s best used with guidance.

3. Calcium (Citrate or Citrate-Malate)

Boring? Maybe. Backed by research? Absolutely.
A daily dose of calcium (especially when combined with magnesium and vitamin D) has been shown to significantly reduce mood and physical symptoms in women with PMS and PMDD. Trust me, this one really works. And it’s a particular game-changer for those on a plant-based diet if you’re not already having tons of leafy green veggies.

💊 Try: 500mg twice daily with meals. Just don’t take it with iron—those two don’t get along.

4. Zinc (Picolinate or Citrate)

Zinc supports hormone metabolism, ovulation, progesterone production, and neurotransmitter balance. It's also anti-inflammatory and essential for skin health (hello, luteal breakouts).
Many women with PMDD are deficient—and stress burns through it even faster.

💊 Signs you might need it: White spots on nails, low libido, slow wound healing, or a general sense that you’re falling apart during ovulation.

5. L-Theanine

A non-drowsy calming amino acid found in green tea, L-theanine is brilliant for PMDD rage, anxiety, and looping thoughts that won’t let you sleep. It promotes alpha brainwaves—aka that calm-but-alert state you wish you had mid-cycle meltdown.

💊 Bonus: It won’t sedate you, so it’s great if you still need to function like a human.

6. Chaste Tree (Vitex agnus-castus)

Vitex has been used for centuries for hormonal imbalance, especially low progesterone symptoms like anxiety, sore breasts, irritability, and low mood in the luteal phase.
It works through the pituitary to help balance the oestrogen-to-progesterone ratio, through impacting prolactin levels.

🌿 Caution: Vitex isn’t for everyone. It can make things worse if used incorrectly, especially if you have PMDD with histamine or dopamine sensitivity. Always get personalised advice before jumping in.

7. Omega-3 + GLA (From Ahiflower)

If your brain feels inflamed, foggy, or heavy during your luteal phase, this one’s for you.
Omega-3s are anti-inflammatory and help regulate mood, reduce period pain, and support hormone communication.

💊 Plant-based options: Ahiflower oil (which provides omega-3 SDA that converts well to EPA, as well as the hormone-happy omega-6 GLA that you’ve heard about from evening primrose oil). Flaxseeds freshly ground are also great for other health benefits, but prioritise Ahiflower for the overall best omega source.

The Solution (and the Reminder)

Here’s what I want you to know:
You don’t need a drawer full of supplements to manage PMDD.
But with the right ones, in the right forms, at the right doses, targeted supplementation can make a real difference to how you feel every single month.

You deserve care that respects your sensitivity, your ethics, and your intelligence.
You deserve answers that go beyond “try antidepressants” or “just relax.”
And you deserve a practitioner who actually understands what it’s like to live with PMDD.

Want Personalised Help?

If you’re tired of guessing, Googling, and second-guessing yourself every cycle—I’m here.
I offer online naturopathic consultations for women worldwide, specialising in PMDD, nutrition, trauma-processing and hormone healing that works with your body, not against it.

👉 Book your PMDD Transformation strategy session here!

Let’s find your calm, your clarity, and your real self again.

Yes, even in the luteal phase.



Love,

Camillla 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 →



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