--- title: Do diet changes or supplements help PMS symptoms? | Niyora description: Most studies showed diet changes and supplements reduced PMS symptoms, but many studies had quality concerns so we cannot be certain how much they truly help. url: https://niyora.com/research/papers/dietary-approach-to-premenstrual-syndrome-symptoms-alleviation-a-systematic-2025/ --- - [Niyora](https://niyora.com/) - [Research](https://niyora.com/research/) - [Library](https://niyora.com/research/library/) - Do diet changes or supplements help PMS symptoms? Systematic review, 2025 # Do diet changes or supplements help PMS symptoms? Most studies showed diet changes and supplements reduced PMS symptoms, but many studies had quality concerns so we cannot be certain how much they truly help. Moderate study design Women of reproductive age with PMS ## What they did Systematic review of 17 studies published by June 2023. Studies examined 11 micronutrient supplements, 3 specific diets, and 3 plant-based treatments such as ginger. Authors searched 3 databases and assessed study quality. ## What they found Most studies showed reduction in PMS symptoms after the intervention. However, 8 studies had high risk of bias and 3 were unclear, meaning the evidence quality was often poor. ## What it means for you Diet and supplements may help PMS, but the research quality was weak. Better designed studies are needed before we can confidently recommend this approach. The main limit is that many studies were poorly designed. 17 studies included in the review 11 studies that tested micronutrient supplements 8 studies with high risk of bias ## About the study Original title Dietary Approach to Premenstrual Syndrome Symptoms Alleviation – A Systematic Review Authors Nobre A, Lagoa C, Abreu S Journal Research Square Year 2025 Study design Systematic review What was tested Micronutrient supplements, dietary changes, or plant-based treatments such as ginger, wheat germ, and Zataria multi-flora essence Open access Yes Read the paper [doi.org/10.21203/rs.3.rs-7101209/v1](https://doi.org/10.21203/rs.3.rs-7101209/v1) Original abstract Abstract Background/Objectives: Premenstrual Syndrome (PMS), experienced by women during their reproductive age, encompasses physical, emotional, and behavioural symptoms before menstruation. Common symptoms include fatigue, headaches, bloating, breast tenderness, mood swings, irritability, anxiety, and sadness. PMS severity varies among individuals and can affect daily life. Nutrition plays a significant role in PMS treatment, as dietary adjustments and supplementation have shown potential in alleviating symptoms and improving overall well-being. This systematic review aims to identify, assess, and analyse the efficacy of different dietary and nutritional interventions in alleviating PMS symptoms among women in their reproductive years. Subjects/Methods: In June 2023, three electronic databases (PubMed, Scopus, and Web of Science) were consulted to undertake a literature search. The screening process involved two phases: initial screening based on titles and abstracts and subsequent analysis of full-text articles. The study followed PRISMA guidelines, and the protocol was registered in PROSPERO; the RoB2 Tool was used to assess the quality of the included studies. Results: Seventeen studies were included in this systematic review: eleven evaluated the effect of supplementation with micronutrients, three assessed specific diets, and three examined the impact of Zataria multi-flora essence, wheat germ, and ginger on PMS. Most studies showed an apparent reduction in PMS-related symptoms post-intervention. Eight studies had a high risk of bias, and three were unclear. Conclusion: This systematic review confirms the potential of a nutritional approach involving supplements or dietary changes in improving PMS symptoms. Reproduced under CC-BY. ## Topics [Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Menstrual cycle and mood](https://niyora.com/research/topics/condition-cycle-mood/)[Bloating, breast tenderness and physical symptoms](https://niyora.com/research/topics/symptom-physical-symptoms/)[Diet and nutrition](https://niyora.com/research/topics/treatment-diet/)[Other herbal medicine](https://niyora.com/research/topics/treatment-herbal-other/)[Work and productivity](https://niyora.com/research/topics/life-area-work/) 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 Survey study, 2025 Can a plant-based supplement reduce PMS symptoms? Survey study, 2024 How do hormonal changes during the menstrual cycle affect gut health and mood? Cohort study, 2019 What factors cause PMS in women of reproductive age? Systematic review, 2021 Does damask rose help reduce menstrual pain, headache, fatigue, anxiety, and bloating? Review, 2015 What do we know about PMS and PMDD and how are they treated? Systematic review, 2013 Does Vitex (chaste tree) help PMS and PMDD symptoms? Ask AI about this page Copy prompt ChatGPT ↗ Claude ↗ Perplexity ↗ Google AI Mode ↗ Grok ↗