---
title: Can nutrition and diet changes help with PMS symptoms? | Niyora
description: Research on the nutritional theory of PMS is controversial, but practical diet changes may help. Eating balanced meals, limiting salt and caffeine, choosing c
url: https://niyora.com/research/papers/nutrition-and-the-premenstrual-syndrome-1986/
---

- [Niyora](https://niyora.com/)
- [Research](https://niyora.com/research/)
- [Library](https://niyora.com/research/library/)
- Can nutrition and diet changes help with PMS symptoms?

Survey study, 1986

# Can nutrition and diet changes help with PMS symptoms?

Research on the nutritional theory of PMS is controversial, but practical diet changes may help. Eating balanced meals, limiting salt and caffeine, choosing complex carbohydrates over refined sugar, and getting enough calcium may improve symptoms. Large supplement doses are not recommended.

 Early or limited evidence

Review article examining research on nutrition and PMS

## What they did

This was a review article examining scientific studies on the relationship between PMS and various nutrients including vitamin B6, magnesium, calcium, vitamin E, lead, refined sugar, and protein.

## What they found

The nutritional theory suggests PMS results from lack of vitamin B6, magnesium, and other nutrients, but evidence is controversial. Six practical guidelines: eat adequate amounts from all food groups, moderate salt and sodium if water retention is a problem, avoid excessive caffeine if breast pain is prominent, get adequate dietary calcium, satisfy sweet cravings with complex carbohydrates rather than refined sugar, and avoid megadoses of supplements. Addressing psychological stress is important for PMS.

## What it means for you

While nutrients may play a role in PMS, evidence doesn't strongly support large supplement doses. A balanced diet with adequate calcium, limited salt and caffeine, and complex carbohydrates instead of refined sugar may help. Managing stress is important. The main limitation is this is a review with controversial findings, meaning the science was inconclusive.

6

Practical dietary guidelines outlined

## About the study

Original title Nutrition and the premenstrual syndrome Authors Shangold GA Journal Nutrition & the M.D Year 1986 Study design Survey study What was tested Dietary recommendations

## Topics

[Menstrual cycle and mood](https://niyora.com/research/topics/condition-cycle-mood/)[Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Bloating, breast tenderness and physical symptoms](https://niyora.com/research/topics/symptom-physical-symptoms/)[Calcium](https://niyora.com/research/topics/treatment-calcium/)[Diet and nutrition](https://niyora.com/research/topics/treatment-diet/)[Magnesium](https://niyora.com/research/topics/treatment-magnesium/)[Vitamin B6](https://niyora.com/research/topics/treatment-vitamin-b6/)[Vitamin E](https://niyora.com/research/topics/treatment-vitamin-e/)

Research tells you what helps on average. Niyora helps on the day it hits.

Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor.

## Related studies

Randomised trial, 2000

Which dietary supplements help PMS?

Review, 2026

Can diet and nutrition help reduce PMS symptoms?

Review, 2025

Do yoga and dietary changes help with PMS symptoms?

Review, 2023

Can herbs and supplements help with PMS symptoms?

Survey study, 2026

Can changing your diet help with period and PMS symptoms like fatigue, mood swings and bloating?

Study, 2026

How can lifestyle changes help reduce premenstrual syndrome?

Ask AI about this page

Copy prompt

ChatGPT

↗

Claude

↗

Perplexity

↗

Google AI Mode

↗

Grok

↗