79% of women surveyed in our PMS survey said they felt poorly educated about PMS at school and unprepared to manage it.*
For many women, understanding their cycle and symptoms can feel confusing and overwhelming. That’s why we created this PMS Hub - a place for practical support and expert advice. Whether you’re looking to better understand your symptoms, explore nutrition and lifestyle strategies, or simply feel more in control of your cycle, we’re here to support you every step of the way.
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PMS symptoms can have a debilitating impact on your daily life, but did you know your menstrual cycle is more than just a monthly inconvenience? It's a valuable indicator of your overall health.
Your period can provide valuable insights into your overall health. Changes in menstrual patterns, including irregular cycles or abnormal bleeding, may indicate underlying health issues, including polycystic ovary syndrome (PCOS), thyroid disorders or endometriosis.
Question 1 of 4
In the week or two before your period, what do you notice most?
Question 2 of 4
How would you describe the anxiety or irritability?
Question 2 of 4
Do you also experience mood changes alongside the physical symptoms?
Question 2 of 4
How does the low mood tend to feel?
Question 2 of 4
What do the cravings tend to be for?
Question 3 of 4
Do you also get physical symptoms like bloating or breast tenderness alongside the mood changes?
Question 3 of 4
Do the symptoms resolve within a day or two of your period starting?
Question 3 of 4
Does the bloating or swelling also affect your energy levels?
Question 3 of 4
Which feels more dominant for you?
Question 3 of 4
Does the low mood come with feeling confused, withdrawn, or disconnected?
Question 3 of 4
Do all symptoms clear shortly after your period starts?
Question 3 of 4
Do the cravings come with energy crashes or headaches?
Question 3 of 4
Does this come with noticeable fatigue or low energy?
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As one of the main female sex hormones, oestrogen plays a central role in regulating the menstrual cycle, supporting reproductive health and maintaining bone density.
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Progesterone complements oestrogen's effects, aiding in the regulation of the menstrual cycle, supporting pregnancy and promoting relaxation.
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While often associated with males, testosterone also plays a crucial role in women's health, influencing libido, muscle mass and energy levels.
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The thyroid gland produces hormones, including thyroxine (T4) and triiodothyronine (T3), which regulate metabolism, energy production and body temperature.
We spoke to nutritionist Bella Dorey for her perspective on PMS, hormones, stress and the role nutrition can play in symptom support.
PMS symptoms typically begin in the luteal phase, when oestrogen and progesterone both fluctuate, before dropping sharply right before the period. That hormonal shift directly affects neurotransmitters like serotonin and dopamine, which is why PMS symptoms are both physical and psychological.
Keep investigating. “Normal” on a standard blood panel doesn’t mean optimal, and it certainly doesn’t mean nothing can be done. Trust how you feel - your body is telling you something. There is so much that nutritional therapy can offer here, from blood sugar regulation, to stress support and gut health, the levers we can pull are significant. There is no reason you should be suffering every month, and finding the right support can be genuinely life changing.
Stress is a massive piece of the puzzle that often gets overlooked. Our stress response is heightened in the luteal phase, while the stress threshold can be lower, meaning things that wouldn’t normally affect you, suddenly feel overwhelming. Cortisol is our main stress hormone, and it can disrupt blood sugar levels as well as interfere with sleep, both of which have a direct, knock-on effect on hormone balance. It’s a compounding cycle. Managing stress is genuinely clinically supportive of PMS.
For so long, I assumed that this was just the deal, but it isn’t. If you find the right person to support you, the answers you need will be found, and this can drastically improve quality of life. I also wish there was more awareness of the emotional and cognitive symptoms: the anxiety, low mood and overwhelm. The impact that hormonal shifts can have in the brain is real.
Absolutely. I always start with blood sugar levels and the nervous system, because both directly influence hormone balance. That means prioritising eating enough protein, healthy fats and fibre with every meal. Around 90% of us don’t eat enough fibre, and that alone can be a gamechanger for symptoms.
Your diet can help ease symptoms of PMS such as headaches, bloating, cramps, low energy, irritability, mood swings, cravings and breast tenderness leading up to your period.
During PMS, as our hormones change, our blood sugar levels fall, which leads to cravings for high sugar foods which themselves can exacerbate symptoms of PMS, including constipation, bloating, poor sleep, fatigue and tummy aches. As a result, managing your blood sugar levels through your diet and making good food choices is even more important during PMS.
Complete support before, during and after your cycle.
PMS Hero® is an advanced PMS supplement, providing comprehensive support through your monthly cycle for hormonal balance, better mood, energy, healthy immunity, and combatting tiredness, fatigue, and bloating.
PMS or perimenopause: how to tell the difference
The symptoms of late-stage PMS and perimenopause are incredibly similar, making it really difficult to know what’s going on. Symptoms like mood swings, bloating, sleep disruptions, brain fog, breast tenderness, anxiety or irregular periods can all occur in both.
Because the symptoms overlap so closely, it can be difficult to know whether you’re experiencing PMS, perimenopause, or a combination of both. Expert nutritionist Bella Dorey helps you understand the difference.
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Browse nowPMS survey: Based on a UK survey conducted by DR.VEGAN® of 32 customers, nationally representative, during November 2022. All research findings reflect our own research efforts and have not been influenced or verified by any external organisations or third-party entities.
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