Not medical advice

Always check interactions with your clinician/pharmacist

common picks 

• Calcium: evidence for PMS; some find PMDD benefit

• Vitamin B6: mixed evidence

• Magnesium: calming for some; glycinate is gentler on stomach

• Omega-3s: general mood support

• Chasteberry (Vitex): mixed research; talk to clinician if on hormones

• L-theanine: calming; watch with sedating meds

what helped me

Keep in mind, I'm not a doctor, just some mentally ill woman on the internet, but I found some relief with the following:

Black Seed Oil (overall improvement)

Dao Enzymes (overall improvement)

Ginger (inflammation)

Camu Camu (irritability and anxiety)

Sour Sop Leaves (irritability and anxiety)

B12 (energy & mood)

Folate (brain fog & mood)

(I noticed a low histamine diet also helped ease some of my symptoms)

These are just some things I've tried over the last couple decades that helped me. Ask your doctor before trying anything new.

safety basics

• Start one at a time, low dose; track changes.

• Watch drug interactions (SSRIs, birth control, ADHD meds).

• Stop if you notice side effects; bring everything to your doctor list.

FAQs

How long to trial?
~6–8 weeks unless side effects happen.

Stacking?
Introduce separately so you can tell what helps.