PMS Relief: Natural Remedies for Bloating, Cramps & Fatigue

More than 70 percent of western women experience the undesirable condition of premenstrual syndrome, PMS, every month. So, discover 6 natural remedies for pain relief, bloating, cramps, and fatigue, which are all common symptoms of PMS.

Caring for yourself in a hot bath with natural herbal remedies to get PMS relief.

For those who don’t know, PMS refers to Pre Menstrual Syndrome. A disorder related to the menstrual cycle. PMS is a time of fluctuating hormones that can lead to feeling tired, moody, and craving sugar. It includes multiple symptoms that start occurring about 1.5 to 2 weeks before the start of the monthly periods, and these symptoms last until the period starts.

However, these commonly occurring PMS signs vary in intensity in different women. So, if you want to get rid of these painful and disturbing symptoms, I can help you.


  • Mood Swings
  • Sugar Cravings
  • Anxiety
  • Headache
  • Bloating
  • Fatigue
  • Cramps
  • Difficulty in Sleep
Bloating relief painful cramps.

6 Ways to Relieve PMS Naturally

Following is the list of the most effective 6 practical tips that can help relieve all these symptoms naturally.


You might have heard that physical activities and exercise are incredibly helpful for boosting endocrine health. Your workout can also facilitate the management of hormonal disorders and relieve PMS. The reason is, when you exercise, the release of endorphins and natural mood enhances also increases in your body, which overcomes the mood swings and makes you feel good.

However, if you cannot participate in some strenuous exercise because of cramps, you can go for a walk. In addition, mild stretching can also be helpful.


Nature has a cure for everything. The natural herbs have always been used to ease the PMS symptoms. These are effective in relieving pain and other signs. For example, some of the most beneficial herbs in this regard include ginkgo, chaste berry, burdock, Maca, Lemon Balm, etc. So what herbs are good for PMS relief?

What Natural Herbs are Good as Remedies for PMS Relief?


Chasteberry is helpful for female reproductive health, especially when it comes to pain relief of PMS symptoms, such as breast tenderness and bloating. This herbal treatment has also shown relief when it comes to mood swings and hormonal acne during and before your period.


This wonderful herb is perfect for easing stress, calming digestive distress associated with periods, and alleviating cramping too. A study showed a reduction in fatigue, anxiety, painful cramps, and lethargy in those individuals who used lemon balm as a natural relief for their PMS symptoms (1).

Adopt clean eating habits for help with PMS pain relief.


It is an undeniable statement that what you eat has an impact on your health. Your body must experience the consequences of your eating habits. Therefore, if you wish to stay healthy, you must eat clean.

Some research studies have suggested that increasing the consumption of plant foods can reduce the appearance of PMS symptoms in ladies. So if you want to get rid of cramps, bloating and other signs, you must add more fresh fruits, vegetables, and seeds and nuts to your daily diet.

Remember that the more fiber you consume, the fewer sugar cravings you will have. Try to eat various foods lower in sugar and saturated fat. While adding more complex carbohydrates to keep your levels of estrogen and progesterone in check.


Polyunsaturated fatty acids (omega-3 and omega-6) may help reduce cramps and other PMS symptoms. In addition to eating plant-based foods, salmon and other sources of omega-3 can be useful for easing up the cramps.

Omega-3 works to increase the release of prostaglandins, which naturally heal cramps. So, adding omega-3 fatty acids can be a simple natural remedy and help relieve PMS symptoms.

Use essential oils to help pms cramps.


Here is another effective solution to help you get pain relief from the unpleasant PMS symptoms. Try using some premium quality essential oils. These oils offer many benefits, including instant relief from cramping by enhancing blood circulation. Some of the most helpful oils include cypress, peppermint, and lavender. Make sure you buy the pure and organic essential oils to get the maximum benefit.

Here it is important to mention that not all the oils are suitable for every condition. For instance, there are some oils that pregnant ladies should avoid. Therefore, when you buy any essential oil, always consult a professional first.


It is rightly said that lack of adequate sleep can lead to the painful symptoms of premenstrual syndrome. Your body needs sufficient rest and time to relax to maintain the proper functioning of various organ systems. Similarly, sleep is required to keep a balance and heal the PMS symptoms. Therefore, you should make a routine to go to bed on time every night and enjoy at least 6-8 hours of sleep.

For relieving the uncomfortable PMS symptoms, it is essential to take special care of yourself. Make sure you adopt a healthy lifestyle, eat clean, enjoy sound sleep, and include some exercise in your daily routine.

What Minerals are Best Treatments To Take For Period Cramps?

A great mineral to take for PMS is magnesium. Magnesium is a key mineral needed to support optimal energy levels, which are crucial to having a healthy menstrual cycle. It also helps support healthy bone and muscle function, which is important for women experiencing PMS.


You probably have seen those magnesium supplements before being marketed for better sleep, but did you know that it can also help with premenstrual symptoms? Magnesium may help relieve some PMS symptoms, including migraines, breast tenderness, bloating, and even fluid retention. A brand I personally use is Natural Calm. However, studies have shown that magnesium coupled with vitamin B6 was the most effective at significantly decreasing PMS symptoms (2). So, if you want to speak with your doctor about trying a supplement that contains both magnesium, glycinate and vitamin B6, check out the brand Trio Nutrition Magnesium Complex.

Magnesium supplements can interfere with some medications you might be taking, such as antibiotics or proton pump inhibitors. It is also important to note that the common side effects of magnesium supplements are diarrhea or digestive upset. The Food and Drug Administration (FDA) does not regulate vitamins, minerals, and herbal supplements in the same way they regulate medicines. Talk to your doctor before taking any supplement.


In the meantime, magnesium is naturally found in green, leafy vegetables, such as spinach, as well as in nuts, whole grains, and fortified cereals. So, try to add more magnesium rich foods during this time. This is such an easy natural remedy to start if you want quick relief for cramps and bloating associated with PMS.

Calcium and premenstrual syndrome helps relieve pain.


Research has shown that by increasing one’s intake of calcium, it can lead to reduced PMS symptoms, such as water retention, food cravings, depression, and even pain during the menstrual cycle. The recommended dose associated with these reduced symptoms was 1200 mg/day (3).

What is the Best Vitamin to Take for PMS Symptom Relief?

I am often asked what is the best vitamin to take to relieve PMS symptoms. Definitely vitamin B6. Here is why vitamin B6 is the perfect vitamin to increase right before you start getting those PMS symptoms.


Vitamin B6 has been evaluated for the reduction of premenstrual syndrome, and the outcomes were positive. The results showed a positive outcome in terms of mental wellbeing and symptoms, including anxiety and irritability, common in PMS. The evidence suggests vitamin B6 helps make serotonin and dopamine, which are the feel good neurotransmitters that make an individual feel happy (4).


It’s important to understand that PMS is a natural part of the menstrual cycle, and it’s not something that should be treated like a disease. In fact, PMS is often referred to as the “female menopause,” and it’s common. During this time, it’s important to reduce stressful situations, which can worsen PMS symptoms. Avoiding foods and drinks with caffeine, salt, and sugar in the two weeks before your period may lessen many PMS symptoms.

Find healthy ways to cope with stress. Talk to your friends or write in a journal. Some women also find yoga, massage, or meditation helpful, especially for bloating relief of PMS. Get enough sleep. Try to get about eight hours of sleep each night. Lack of sleep is linked to depression and anxiety, and can worsen PMS symptoms, such as moodiness, worse.

How Can I Stabilize My Mood During PMS?

First, like I mentioned earlier, try a magnesium supplement, because that can help level out your moods during PMS. You can also incorporate some gentle stretching and breathing exercises, which can reduce stress and increase the natural endorphins within your body. Mindfulness meditation can help you focus on your thoughts and feelings, and allow you to become more present.

Natural remedies for PMS relief is a hot bath.

How Do I Get Instant Cramp Pain Relief From PMS?

There are many natural ways to get instant pain relief from PMS. Here are some of the most effective:

  • Take a hot bath or shower.
  • Drink hot peppermint tea
  • Eat a magnesium rich banana to help with cramps, bloating, and relief of PMS.
  • Try a guided meditation for stress management.
  • Consider trying a magnesium supplement before bedtime.

Let’s Discuss Natural Ways to Relieve PMS Symptoms!

So, now that you know some natural ways to help relieve bloating, PMS pain relief, and cramping that comes with PMS symptoms, what are some of your favorite ways to get relief from PMS? Let me know in the comments below.

In addition, I would love to hear what your favorite anti-inflammatory food is. Let me know in the comments below. Connect with me@Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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  1. Mirabi P, Alamolhoda SH, Yazdkhasti M, Mojab F. The Effects of Lemon balm on Menstrual Bleeding and the Systemic Manifestation of Dysmenorrhea. Iran J Pharm Res. 2018;17(Suppl2):214-223.
  2. Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401-405.
  3. Ghanbari Z, Haghollahi F, Shariat M, Foroshani AR, Ashrafi M. Effects of calcium supplement therapy in women with premenstrual syndrome. Taiwan J Obstet Gynecol. 2009 Jun;48(2):124-9. doi: 10.1016/S1028-4559(09)60271-0. PMID: 19574172.
  4. Retallick-Brown H, Blampied N, Rucklidge JJ. A Pilot Randomized Treatment-Controlled Trial Comparing Vitamin B6 with Broad-Spectrum Micronutrients for Premenstrual Syndrome. J Altern Complement Med. 2020 Feb;26(2):88-97. doi: 10.1089/acm.2019.0305. Epub 2020 Jan 10. PMID: 31928364.

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Certified holistic nutritionist, nutrition and wellness author, weight and gut health specialist. I teach women how to discover effective ways to become the healthiest version of themselves.

My refreshing new approach to nutrition and healthy living has inspired many to make positive healthy lifestyle changes. The holistic nutrition blog focuses on the importance of a balanced lifestyle. Holistic living addresses the whole person's lifestyle, including physical, mental, social, and spiritual.

You can achieve a healthy gut, learn how to restore healthy gut flora by learning my healthy nutrition tips on my gut health holistic nutrition blog, recipes, and follow my healthy gut diet plans, guides, and programs. 

Holistic Nutritionist, Health & Wellness Coach & Gut Health Nutritionist

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