Top Supplements and Herbal Remedies for PMDD

by Camilla Brinkworth, Naturopath, PMDD Specialist & Founder of PMDD Naturopath and Camilla Clare Holistic Health

When I first began my own healing journey with PMDD, I was overwhelmed by the sheer volume of advice online — endless lists of supplements, each promising miraculous results. Over the years, both through clinical practice and personal experience, I’ve learned that while there’s no single magic pill, certain nutrients and herbs can make a profound difference when used as part of a holistic plan that supports the whole body.

At PMDD Naturopath, my approach is grounded in understanding why the body is out of balance — not just treating symptoms. The right supplements can support neurotransmitters, balance hormones, and restore resilience to the nervous system. Here are some of the most effective evidence-based options I use with clients.

Magnesium: The Calming Mineral

If I had to choose one supplement for PMDD, it would be magnesium. This mineral is involved in over 300 biochemical reactions — many of which directly affect mood, hormone metabolism, and muscle function. Magnesium helps regulate cortisol (the stress hormone), supports serotonin production, and relaxes both the body and mind.

Many of my clients are deficient, often due to stress, caffeine, or high sugar intake. One woman I worked with described her premenstrual week as “walking on eggshells inside her own skin.” Within two months of magnesium repletion, she noticed her sleep improved, her irritability softened, and her body felt less tense before her period.

Best sources: leafy greens, pumpkin seeds, almonds, and legumes. Supplement forms like magnesium glycinate or citrate tend to be the most absorbable.

Calcium: For Mood and Muscle Stability

Calcium is often overlooked beyond bone health, but research shows it plays a role in reducing mood swings, fatigue, and irritability associated with PMDD. It works synergistically with magnesium to stabilise nerve transmission and muscle contraction.

Plant-based calcium sources such as tahini, sesame seeds, tofu (set with calcium sulphate), and dark leafy greens provide excellent daily nourishment — but supplementation may be helpful if dietary intake is low, particularly in the luteal phase.

Vitamin B6: The Hormone and Mood Connector

Vitamin B6 supports the conversion of tryptophan to serotonin — the neurotransmitter responsible for emotional regulation. It also plays a vital role in progesterone metabolism and helps reduce PMS-related bloating and anxiety.

In practice, I often combine B6 with magnesium for women who experience low mood, tearfulness, or premenstrual anxiety. It’s also worth noting that stress and alcohol can deplete B vitamins rapidly, which is one reason why nutrient replenishment becomes crucial after drinking. (You can read more about how alcohol affects PMDD in my previous article on alcohol and PMDD).

Omega-3 Fatty Acids: Plant-Based Anti-Inflammatory Support from Ahiflower®

Omega-3 fatty acids have long been recognised for their ability to reduce inflammation and support brain health — both essential in managing PMDD. What many don’t realise is that not all omega-3s are created equal.

I recommend Ahiflower® oil, a sustainable, plant-based source rich in stearidonic acid (SDA), which converts efficiently to EPA — the form that reduces inflammation and supports neurotransmitter function. Unlike fish oil, Ahiflower® is vegan, environmentally friendly, and free from ocean contaminants.

Clients often report improved focus, mood stability, and reduced breast tenderness after consistent use. It’s one of my preferred foundations for both mood and hormonal balance.

Saffron: Nature’s Antidepressant

Saffron has been clinically shown to improve symptoms of depression and anxiety, often with results comparable to conventional antidepressants — but without the side effects. It enhances serotonin and dopamine regulation, both of which fluctuate during the luteal phase in PMDD.

I’ve seen women describe saffron as giving them their “spark” back — a subtle but meaningful lift in mood and energy that helps them feel more like themselves again. Even small, standardised doses (around 30 mg/day) can make a noticeable difference.

Chaste Tree Berry (Vitex agnus-castus): Hormone Modulator

Vitex is one of the best-known herbal remedies for PMDD and PMS. It works by gently influencing the pituitary gland — the body’s hormonal control centre — helping to regulate oestrogen and progesterone balance.

In PMDD, where there is heightened sensitivity to hormonal fluctuations, Vitex can reduce premenstrual irritability, breast tenderness, and emotional instability. It takes time — usually three to six months — but when used correctly under guidance, it can help smooth out the hormonal peaks and troughs that drive PMDD symptoms.

Why Nutrient Replenishment Matters (Especially if You Drink Alcohol)

Many women are unaware that alcohol depletes magnesium, B vitamins, and omega-3 fatty acids — the very nutrients that support mood and hormonal resilience. If you’ve read my post on alcohol and PMDD, you’ll know how strongly I encourage women to support their liver health.

The liver not only processes toxins like alcohol but also metabolises hormones. When it’s overburdened, hormonal clearance slows, leading to greater fluctuations and inflammation. This is why I always pair nutritional support with gentle detoxification strategies and anti-inflammatory foods to help the body rebalance naturally.

Bringing It All Together

Supplements and herbs are powerful tools, but they’re not the whole picture. Healing PMDD requires a root-cause approach — one that includes nutrition, emotional healing, nervous system support, and lifestyle changes.

When used intentionally and individually, these nutrients can help your body regain stability, reduce reactivity to hormonal changes, and rebuild the foundations of emotional wellbeing. Over time, your luteal phase becomes less of a battle and more of a reflection of balance returning.

If you’re ready to take the next step, I offer personalised consultations to help you uncover the root causes of your PMDD and create a holistic plan tailored to your unique body, history, and emotional patterns.

Author Bio
Camilla Brinkworth is a naturopath, nutritionist, and Family Constellations facilitator specialising in PMDD and women’s hormonal health. Having personally healed from PMDD, she now supports women worldwide through her clinics — PMDD Naturopath and Camilla Clare Holistic Health — combining natural medicine, trauma-informed care, and plant-based nutrition.