Magnesium, Omega-3s, and Beyond: Nutritional Medicine for PMDD
Living with PMDD can feel like you’re sensitive to every decline and spike in your cycle—your emotions, energy, and well-being all tied to unseen forces. While hormonal sensitivity lies at the root, the nutrients we feed our bodies can meaningfully shape how our symptoms land. Here’s a deep dive into the nutrients—with research backing—that can support women navigating PMDD.
1. Magnesium – Calming the Nervous System
Magnesium is a mineral powerhouse, key to over 300 enzymatic reactions, especially those that regulate muscle and nerve function. Research shows that lower magnesium levels are often found in women with PMS and PMDD, and supplementing with magnesium has been linked to reductions in anxiety, irritability, and bloating.
Food sources: Pumpkin seeds, almonds, spinach, black beans.
Practical use: Aim to include magnesium-rich foods daily. Supplementation (e.g., magnesium glycinate in the luteal phase) may be useful—especially under guidance.
2. Omega-3 Fatty Acids – Mood and Inflammation Support
Omega‑3s are anti-inflammatory and essential for neurochemical health. Clinical studies in PMDD and PMS populations found that supplementation can reduce depressive symptoms, irritability, and physical discomfort.
For plant-based clients, Ahiflower oil stands out. It’s rich in ALA, SDA (which converts efficiently to EPA), and GLA—making it a rare vegan-friendly oil that offers both omega‑3 and GLA in one.
Research confirms Ahiflower boosts EPA levels up to four times more effectively than flaxseed oil and fosters anti-inflammatory pathways beyond what standard fish or algal oils provide
3. Calcium – Steadying Mood and Energy
Calcium does more than build bones—it supports neurotransmitter release and hormone signaling. Large-scale studies have shown calcium supplementation significantly reduces PMS symptoms such as fatigue, mood swings, and bloating.
Food sources: Calcium-set tofu, fortified plant milks, leafy greens, sesame seeds.
4. Vitamin B6 – Boosting Neurotransmitters
Vitamin B6 plays a vital role in producing serotonin and dopamine—the latter being especially important for mood balance. Controlled trials show B6 improves mood symptoms in PMS and PMDD, though caution is advised at high doses due to potential neuropathy.
Food sources: Bananas, chickpeas, potatoes, sunflower seeds.
5. Gamma-Linolenic Acid (GLA) – Anti-Inflammatory with History
GLA, an omega-6 fatty acid with anti-inflammatory properties, features in familiar oils like evening primrose and borage. A double-blind RCT using 180 mg/day of GLA over three luteal phases found a significant improvement in both severity and duration of PMS symptoms
Another meta-analysis and clinical trials with evening primrose oil have shown reductions in overall PMS symptoms, especially irritability and duration of symptoms
For women seeking a single, plant-based choice that delivers both omega-3 benefits and GLA, Ahiflower oil is exceptional—it elegantly combines both in one sustainably sourced supplement
6. Tryptophan – The Serotonin Precursor
Tryptophan is an essential amino acid needed to produce serotonin. Lower tryptophan availability is linked to worsened mood especially during the luteal phase. While formal supplementation should be approached thoughtfully—with attention to protein balance—dietary sources like oats, legumes, soy, and pumpkin seeds can support serotonin production when combined with adequate B6, magnesium, and iron.
7. A Whole-Person Nutritional Strategy
Synergy matters. Nutrients often work best in combination:
Magnesium + B6 support mood and sleep synergistically.
Omega-3s + GLA balance fatty acid pathways, offering broad anti-inflammatory support.
Practical steps:
Prioritise a plant-rich, whole-food diet.
Use targeted supplementation when evidence and personal needs align.
Pair nutritional strategies with lifestyle practices—sleep, movement, stress regulation.
Track your luteal symptoms to see what combinations make a difference for you.
In Summary
No single nutrient is a miracle cure for PMDD. But when combined thoughtfully, magnesium, omega‑3s (especially from Ahiflower), calcium, B6, GLA, and tryptophan can build a nutrient foundation that lets hormonal sensitivity feel gentler. Nutritional medicine isn’t about perfection—it’s about empowered choices and support during your cycle.
If you'd like personalised guidance weaving these nutrients into your PMDD management, I’d be glad to support you.
About the Author
Camilla Brinkworth BHSc Naturopathy, Grad Cert Human Nutrition – Naturopath, Nutritionist & Trauma-Informed Practitioner.
Camilla specialises in helping women with PMDD, hormonal imbalances, and emotional wellbeing through a unique blend of naturopathy, plant-based nutrition, Family Constellations, and Rapid Core Healing. Having personally experienced PMDD, she combines lived experience with clinical expertise to offer compassionate, effective care.
She offers online consultations, group programmes, and retreats to support women worldwide.
Learn more at www.pmddnaturopath.com