Premenstrual syndrome (PMS) affects the majority of women of reproductive age, and for some, the symptoms are more than just an inconvenience.

Painful cramps, intense headaches, heavy periods, bloating, fatigue, mood swings, and breakouts can make it difficult to function, and the frustrating part is, they typically come back every single month…for YEARS!

Many people turn to birth control pills for relief, and while this can suppress PMS symptoms, it doesn’t necessarily address the root cause. The pill works by replacing your natural hormone cycle with a steady dose of synthetic hormones, which can help mask the problem. But it doesn’t solve what’s causing the imbalance in the first place.

If you dread your cycle every month, you’re not alone - but you also don’t have to keep suffering. Here’s what you need to know about managing PMS with a functional medicine approach. 

What Really Causes PMS?

PMS is caused by hormonal fluctuations that happen during the luteal phase of your cycle, which comes right before menstruation.  

BUT, it isn’t just a hormone problem! Your symptoms are a signal that something deeper is out of balance. Common root causes include:

• Poor detoxification or liver function – making it harder for your body to process and eliminate hormones effectively.
• Nutrient deficiencies – especially in magnesium, selenium, and omega-3 fatty acids.
• Chronic stress – which can disrupt hormone production and metabolism.
• Blood sugar imbalances – causing mood swings, cravings, and fatigue.
• Inflammation – particularly from poor gut health or a highly processed diet.

In other words, PMS isn’t just a hormone problem — it’s often a signal that your body needs deeper support.

➡️ The pill works by suppressing your natural hormone cycle and replacing it with a steady dose of synthetic hormones.

➡️ A root cause approach asks: Why did your hormones get out of balance in the first place?

At Family Nutrition Solutions, we are not against birth control or other medical treatments -  sometimes these are needed.

But, if you’re tired of putting a bandaid on your symptoms or you’re struggling with more symptoms as a result of taking birth control (something we hear ALL the time!), it might be time to try a different approach.

Many women are able to drastically improve their PMS symptoms just by making some changes to their nutrition and lifestyle.

Want a comprehensive plan for managing PMS, including a full recipe guide & workbook? Check out our PMS Survival Guide!

Nutrition Tips for PMS Relief

Improving PMS naturally starts with supporting your body through nutrition. Here are some strategies that may help:

1. Reduce Alcohol Intake

Alcohol can interfere with hormone metabolism and worsen inflammation, especially during the luteal phase.

2. Cut Back on Inflammatory Foods

Limit foods that can contribute to inflammation, including highly processed meats, fried foods, added sugars, and refined grains.

3. Eat More Anti-Inflammatory Foods

Incorporate foods that help reduce inflammation and support hormone balance:

• Fatty fish (salmon, mackerel, sardines) or a quality fish oil supplement.
  
• Selenium-rich foods – just 1–2 Brazil nuts per day can meet your needs.
  
• Turmeric with black pepper – for better absorption of curcumin.
  
• Magnesium-rich foods – leafy greens, nuts and seeds, whole grains, legumes, and dark chocolate. A magnesium glycinate supplement can also be helpful. Magnesium regulates inflammatory signals in the body and supports hormone balance. 

Are you looking for high quality options for fish oil or magnesium glycinate? I highly recommend using Fullscript to purchase your supplements! This site gives you access to professional-grade supplements from trusted brands.

If you’d like to sign up and receive 10% off your supplements, click here to create an account.

I’ve added some of my supplement recommendations to Fullscript, but remember - it’s always best to speak to a practitioner about your personal needs before starting any supplements. And if you’re already an FNS patient, you get an even bigger discount!

Lifestyle & Self-Care Strategies for Hormone Balance

Supporting hormone health isn’t just about food. Lifestyle and self-care play a major role as well.

• Prioritize stress reduction – Journaling, gentle yoga, breathwork, or walks in nature can help regulate your nervous system.
  
• Use heat therapy – A heating pad can relieve cramps and promote muscle relaxation.
  
• Try natural pain relief tools – Reflexology-based bands or acupressure can help some women find relief.

Functional Testing for the Root Cause of PMS

If symptoms are severe or persistent, functional lab testing can help pinpoint the root cause. Some options include:

• DUTCH Plus Test – Measures sex and adrenal hormone levels for a comprehensive hormone profile.
  
• Blood Testing – Can assess methylation status which influences estrogen detox (via homocysteine) and estradiol levels (ideally tested on day 3 or 12 of your cycle).
• MRT Food Sensitivity  - Identifies foods that trigger inflammation in your body that can be contributing to PMS symptoms

Tap here to learn more about the functional lab testing options we offer at FNS. 

Any materials you need for functional testing can be picked up in person at our office in Wilmington, NC, or they can be mailed to your home. 

You Don’t Have to Live with Debilitating PMS

PMS may be common, but that doesn’t mean it’s normal to suffer every month. By identifying and addressing the root causes, it’s possible to significantly reduce symptoms and improve your quality of life.

If you’ve tried making changes on your own and you’re still struggling with symptoms, it might be time for more in-depth support.

You can work 1:1 with our team to get personalized nutrition counseling, functional testing, and a tailored plan to reduce PMS naturally.

Ready for lasting relief? Book a consultation with our team.

Or, grab our PMS Survival Guide for practical steps you can start using today.