If you feel like you’re stuck on an emotional rollercoaster for half your menstrual cycle, you’re not alone. Premenstrual mood swings, anxiety and irritability are among the top concerns I see in my clinic, and it’s no surprise when premenstrual symptoms affect around 80–90% of women to some degree. While mood changes are common (and to an extent normal, because you’re a cyclical being, not a robot), severe mood changes are not. While it may feel like this is just your ‘normal,’ the good news is there’s so much you can do naturally to support your moods and help you feel more like yourself throughout the entire month.
But first, let's break down what’s actually happening
During the luteal phase (the two weeks between ovulation and your period) oestrogen and progesterone begin to drop. These hormones directly influence neurotransmitters like serotonin and GABA, which help regulate mood, calm the nervous system, promote deep sleep and support emotional resilience. When this hormonal decline is more dramatic, or when there’s an underlying hormonal imbalance, the impact on mood can be much more intense.
Some women are also naturally more sensitive to these hormonal shifts, even when their hormone levels are technically “normal.” This sensitivity is thought to be one of the underlying drivers of Premenstrual Dysphoric Disorder (PMDD) a more severe form of PMS characterised by intense sadness, anger, anxiety, difficulty concentrating and feeling out of control. While PMS and PMDD share similar roots, PMDD is more debilitating and can significantly interfere with daily life.
Other holistic factors such as poor sleep, chronic stress, blood-glucose instability, nutrient deficiencies and a dysregulated nervous system all have the ability to amplify premenstrual emotional changes. Fortunately, these are also the areas we can influence the most. When addressed properly, the shifts can feel genuinely life-changing.
A simple protocol to support emotional steadiness
If you’re experiencing moderate to severe mood changes that impact your quality of life, it’s important to seek personalised support. A naturopathic practitioner can run hormone testing,identify the underlying drivers, and guide you with an individualised plan. The suggestions below can complement that deeper, personalised approach.
For those experiencing mild to moderate PMS or premenstrual mood changes, this framework will help you lay the core foundations for more balanced moods and hormones:
1. Balance your blood sugar.
Blood sugar often becomes more unstable in the luteal phase due to shifts in progesterone and insulin sensitivity. Ensure each meal has a palm sized portion of protein, 1 tbsp. of quality fats, and a palm size portion of fibre. For example, eggs with avocado and greens, salmon with quinoa and roasted vegetables, or a tofu stir-fry with brown rice. Avoid the spikes and crashes from sugary or ultra-processed foods that intensify irritability.
2. Support your nervous system daily.
Serotonin and GABA activity naturally dip in the late luteal phase, however there are ways to improve levels of these neurotransmitters. Try sunlight exposure first thing in the morning, slow intentional walks, sitting in nature phone free, warm magnesium baths, humming or singing to activate the vagus nerve, and ensuring your sleep routine is consistent and ideally between 7-9 hours each night.
3. Include key nutrients.
Magnesium bisglycinate, vitamin B6 and zinc are essential for neurotransmitter production and mood regulation. B6 also plays a key role in progesterone support and serotonin synthesis.
4. Lean into herbal medicine.
Herbal medicine can be incredibly effective for PMS, emotional reactivity, and anxiety. In Flow contains several beautiful herbs that support balanced moods, including:
- Withania somnifera - An adaptogenic herb shown in clinical trials to support the body’s stress response by regulating cortisol levels and improving overall stress resilience.
- Chamomile - Traditionally used for its calming properties, with research supporting its ability to reduce anxiety symptoms and promote a more settled nervous system.
- Motherwort - Traditionally indicated for emotional tension; emerging evidence suggests it may help modulate the stress response and reduce feelings of emotional reactivity.
- Siberian Ginseng - A well-studied adaptogen shown to support adrenal function, enhance energy regulation, and improve the body's resistance to physical and emotional stress.
- Saffron - Although not included in In Flow, this is one of my favourite evidence-backed herbs for PMDD. Clinical studies show saffron can enhance serotonin activity and significantly reduce premenstrual depression, anxiety and irritability.
When you understand what’s actually driving your premenstrual mood changes, everything becomes less overwhelming and far more manageable. With simple daily practices, targeted nutrients, and supportive herbal medicine, your cycle can start to feel calmer, more predictable, and so much more aligned with how you want to feel.
