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Micronutrients play an important role in alleviating premenstrual symptoms.
May 5, 2025
Jana Ackermann
From magnesium to vitamin B6: A nutritionist explains which nutrients can balance hormones and alleviate PMS symptoms.
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Women are familiar with the typical symptoms of premenstrual syndrome (PMS). Some even think it's just part of the package. But it doesn't have to be that way, and you don't just have to 'endure' PMS. When the body is in balance, the world before and during the period sometimes doesn't feel so overwhelming anymore.
What helps a lot: A daily routine in harmony with the four phases of the cycle, as well as a balanced diet. In particular, micronutrients play an important role in alleviating premenstrual symptoms. We asked holistic nutritionist and micronutrient analyst Yasmin Poloczek in an interview why this is the case and which vitamins and minerals are particularly important.
"Micronutrients play a crucial role in relieving PMS symptoms because they have a direct impact on hormone balance," explains Yasmin Poloczek. The reason: PMS can be caused by hormonal fluctuations – especially by an imbalance between estrogen and progesterone. Certain nutrients can specifically help restore balance here.
Particularly significant are:
Magnesium relaxes muscles, relieves cramps, and has a calming effect on the nervous system. "It is a true miracle cure and one of my personal favorite dietary supplements because it has so many positive effects," says Poloczek. "It is incredibly helpful with PMS as it has a relaxing effect on the body."
Vitamin B6 supports serotonin production – the hormone responsible for emotional well-being – and plays a key role in progesterone production. A deficiency can even exacerbate mood swings and irritability.
Zinc has anti-inflammatory effects (also good for hormonal blemishes), strengthens the immune system, and supports hormone production. "It also helps regulate blood sugar levels, which many women with PMS symptoms find relieving," says the expert.
Vitamin D plays an important role in regulating hormonal balance and also promotes the absorption of magnesium. If you don't get enough sunlight (which is the case for most of us in Germany), it's best to supplement it in consultation with a therapist.
Evening primrose oil provides gamma-linolenic acid, a valuable fatty acid known for its hormone-regulating and anti-inflammatory properties. Symptoms such as breast tenderness, irritability, or water retention can be alleviated with it.
© Yasmin Poloczek
The holistic nutritionist Yasmin Poloczek offers individual nutrition and supplement consultations for women.
Ideally, all essential macro- and micronutrients should be absorbed through diet. It is the foundation for a healthy body and well-being across all cycle phases. However, that is not so easy today: "Many foods contain fewer nutrients than before - due to nutrient-poor soils, long transport routes, and industrial processing. In addition, there is stress and possibly a high consumption of processed products, which further increase the micronutrient requirement."
Especially with premenstrual syndrome, targeted supplementation can therefore be useful. "From my experience with clients, I know that often it is precisely those micronutrients that are missing, whose deficiency can exacerbate PMS complaints. A tailored supplement can help balance the nutrient balance and alleviate symptoms," explains Yasmin Poloczek. In her work, she combines the areas of nutrition, hormone balance, gut health, and emotional stability to treat PMS and other complaints in women holistically.
In particular, magnesium and vitamin B6 are present in too small amounts in many women. Zinc, vitamin D, and iron also play a crucial role. The latter is especially true for women with heavy bleeding: "As a result of blood loss, the iron level drops, which can lead to fatigue, feelings of weakness, and concentration problems - and further exacerbate PMS complaints," according to Poloczek. Important: "Iron should always be taken together with vitamin C, as this improves absorption."
In addition to dietary supplements, which can be used if necessary after a blood test, Yasmin Poloczek recommends a cycle-appropriate diet, which can have a constant effect not only during the period. "It is of little use to only pay attention to nutrition during the PMS phase. The entire cycle should be supported - this makes a huge difference in the long run."
It's all about the colorful mix that ends up on the plate. Ideally, there should be at least five servings of fruits and vegetables (!) daily, as well as magnesium-rich foods like nuts, leafy greens, or oatmeal, whole grains, proteins, and high-quality fats. This way, the body is well-nourished, strengthened, and PMS complaints are noticeably regulated. The expert confirms: “A cycle-appropriate diet and lifestyle have been life-changing for me and my clients.”
The period marks the first day of the cycle – now the body especially needs iron and magnesium to compensate for blood loss and counteract cramps. Whole grains, green leafy vegetables, and legumes are valuable foods.
In the follicular phase, when the body is re-energizing, iron-rich foods in combination with vitamin C and proteins are in demand. Around ovulation, protein-rich foods such as eggs, cottage cheese, and legumes as well as zinc from nuts and seeds support hormonal balance and the immune system.
In the luteal phase before the next period, magnesium, vitamin B6, and omega-3 fatty acids from bananas, nuts, salmon, and mackerel help to alleviate mood swings and other PMS symptoms, and to relax the body. Tip: Dark chocolate helps with cravings.
By the way, how everyday life is structured over the course of the month can also affect mood and energy levels: Before and during the period, the body craves rest and retreat. If possible, appointments, important deadlines, and "stressful to-dos" should not be scheduled during this sensitive phase, but rather in the two weeks following.
In short: Those who listen to the body and its needs approach menstruation with more calm and self-care – thereby creating space for recovery, inner balance, and a more conscious interaction with oneself.
