--- title: Evening primrose oil for perimenopause mood: the evidence description: Evening primrose oil for perimenopause mood lacks strong trial support. See the evidence, dosing, side effects and what to do instead. url: https://niyora.com/treatments/evening-primrose-oil-for-perimenopause-mood/ --- - [Niyora](https://niyora.com/) - [Treatments](https://niyora.com/treatments/) - Evening primrose oil for perimenopause mood: does it work? Treatments # Evening primrose oil for perimenopause mood: does it work? No trial has tested evening primrose oil specifically for perimenopause mood, and the closest evidence, from premenstrual syndrome, shows no benefit over placebo in the best-controlled studies. It's generally safe to try at typical doses, but it's not a substitute for treatments with stronger evidence, like SSRIs or cognitive behavioral therapy, for mood changes in perimenopause. Updated 13 October 2026 Niyora editorial No good evidence yet Strength of evidence None No good trials have tested it yet. - None - Limited - Mixed - Moderate - Strong ## At a glance - No trial has tested evening primrose oil for perimenopause mood on its own. - In premenstrual syndrome, the closest evidence base, the best-controlled trials found no benefit over placebo. - Some evidence supports evening primrose oil for menopausal hot flashes and breast pain, but not for mood. - Typical trial doses used several hundred milligrams of gamma-linolenic acid daily for three to six cycles, though no perimenopause-specific dose has been studied. - Mild stomach upset and headache are the most commonly reported side effects. ## Strength of evidence No good evidence yet - None - Limited - Mixed - Moderate - Strong No trial has tested evening primrose oil for perimenopause mood specifically. In premenstrual syndrome, the nearest proxy, the best-controlled trials found no difference from placebo, and reviews describe the evidence overall as of little value or contradictory (1996, 2022, 2024 reviews). ## Does evening primrose oil work for perimenopause mood? No trial has tested evening primrose oil specifically for mood symptoms in perimenopause. The closest evidence comes from premenstrual syndrome, and a 2021 review suggests some women may have a similar hormone-sensitivity pattern in perimenopause. There, the results don't support it. A 1996 systematic review of PMS trials concluded evening primrose oil was of little value for managing symptoms, and the two best-controlled trials in that review found no benefit over placebo. The authors noted the trials were small, so a modest effect couldn't be fully ruled out, but nothing since has changed that picture. If you want something with stronger trial evidence for perimenopause mood specifically, [perimenopause mood swing treatment](https://niyora.com/treatments/perimenopause-mood-swings-treatment/) covers options including SSRIs and cognitive behavioral therapy. Evening primrose oil may still be worth trying for other symptoms, but the research doesn't support a mood effect yet. ## What does the research say? The evidence against evening primrose oil for premenstrual and perimenopausal mood symptoms is fairly consistent. - A 1990 randomized, placebo-controlled trial of 38 women tracked PMS symptoms over six cycles. Scores improved, but so did the placebo group's, and the researchers concluded the improvement was a placebo effect, not a drug effect. - A 1988 crossover trial of 10 women with premenstrual anxiety and low mood found no difference between evening primrose oil and placebo. - A 2022 review of evening primrose oil research for PMS described the overall findings as contradictory, with some studies reporting improvement and others none. - A 2024 systematic review of evening primrose oil across inflammatory conditions found some supporting evidence for menopausal hot flashes and breast pain, but listed premenstrual syndrome among the conditions where it didn't show effectiveness. None of these trials recruited specifically perimenopausal women reporting mood symptoms, so even this evidence is indirect. For more on the mood question specifically, see [evening primrose oil and mood](https://niyora.com/treatments/evening-primrose-oil-and-mood/). What the research says Across these trials, evening primrose oil hasn't outperformed placebo for mood or other PMS symptoms in the best-designed studies, even though some individual studies found improvement. Right now What helps in perimenopause mood swings right now - 1 Leave the room and tell whoever you're with you need 20 minutes before you respond. - 2 Write down exactly what happened, in order, so you can separate the hormone shift from the actual problem. - 3 Breathe out for a count of six, several times, while the immediate reaction passes. - 4 If you want help seeing the fight from another angle, Niyora's Moon lets you write it out and draft a reply you can hold onto. Niyora walks you through this when it happens: - Calm down - - See it another way - - Choose what to say ## How long does it take to work? If a supplement is going to help, you'd typically expect some signal within two to three menstrual cycles, which is roughly how most evening primrose oil trials for PMS were designed, running anywhere from two to six cycles total. In the 1990 trial, symptom scores dropped fastest in the first cycle, in both the treatment and placebo groups, which is part of why researchers concluded the improvement wasn't coming from the oil itself. That timeline matters if you're deciding whether to keep taking it. If nothing's shifted after two or three cycles of daily use, a fourth cycle is unlikely to be different. For general guidance on timing across different symptoms, see [how long evening primrose oil takes to work](https://niyora.com/treatments/how-long-does-evening-primrose-oil-take-to-work/). ## What are the side effects? Evening primrose oil is generally well tolerated at typical doses. Stomach upset, nausea, loose stools and headache are the most commonly reported side effects, and they're usually mild. If a side effect doesn't ease, stop taking it. Because gamma-linolenic acid, the active compound in evening primrose oil, has effects on inflammation and blood clotting, it's worth paying attention to any new symptoms rather than assuming they're unrelated. For the full list of reported effects, see [evening primrose oil side effects](https://niyora.com/treatments/evening-primrose-oil-side-effects/). When to see a doctor If a new or worsening mood symptom shows up after you start it, stop and mention it at your next appointment, even without a confirmed link in the trials. ## Who should avoid it? Anyone on blood-thinning medication, anyone with a seizure disorder, and anyone who's pregnant or trying to conceive should ask first, since gamma-linolenic acid can affect clotting and may lower the seizure threshold. If you're already taking other supplements or prescriptions for perimenopause symptoms, mention evening primrose oil to whoever manages your prescriptions so they can flag any interactions before you start. See a doctor if mood symptoms take a week or more of most months, or if you have thoughts of hurting yourself. Bring two months of daily notes so the pattern is clear from the start. ## What else helps alongside it? Guidelines for perimenopausal mood changes favor options with more evidence behind them than evening primrose oil. These include SSRIs, which some people take every day and others find help taking only during the days symptoms show up, along with certain hormonal treatments and cognitive behavioral therapy. A 2021 review found that women with a history of PMDD can be more sensitive to the hormone shifts of perimenopause, which may explain why mood symptoms resurface or get worse during this transition, even in people who'd been stable for years before it. A doctor decides which of these fits your history and current symptoms. For the fuller picture on what's recommended for perimenopausal mood, read [perimenopause mood changes](https://niyora.com/perimenopause-mood/). ## What helps in the moment? Evening primrose oil won't do anything for you in the next ten minutes, and that's fine, because the moment you're in usually needs something faster. If you're mid-argument or crying and can't explain why, leave the room, set a timer for 20 minutes, and let the immediate reaction pass before you decide what to say or do next. Writing down exactly what happened, in order, often makes it easier to see which part is the hormone shift and which part is a real problem worth addressing. Niyora is a PMS and PMDD support app. If you want somewhere to put the fight before you answer, Niyora's Moon lets you write what happened, see it from another angle and draft a reply you can hold for 20 minutes before sending it. For other ideas to try alongside supplements, see [PMS supplements: what actually helps](https://niyora.com/techniques/supplements/). From the research library ## Research on evening primrose oil 38 studies in the library look at evening primrose oil in PMS and PMDD. They were published from 1983 to 2026, and each one is summarised in plain English. 38 studies, 1983 to 2026 How strong the studies are Strong study design 4 Moderate study design 18 Early or limited evidence 16 - [Systematic review, 2009Which herbs, vitamins and minerals help treat PMS?Only calcium has good evidence to work for PMS. Chasteberry and vitamin B6 may help, but most of the 62 products people try lack proper research.Strong study design](https://niyora.com/research/papers/herbs-vitamins-and-minerals-in-the-treatment-of-premenstrual-syndrome-a-2009/) - [Systematic review, 2007What treatments work for premenstrual syndrome?Many treatments have been studied for PMS, but researchers face a major challenge: there is no standard way to measure symptom severity, making it difficult to know which treatments truly work.Strong study design](https://niyora.com/research/papers/premenstrual-syndrome-2007/) - [Study, 2002Which PMS treatments have good scientific evidence?Calcium at 1200 mg daily and certain antidepressants have good evidence of working. Many popular treatments like vitamin B6, evening primrose oil, and birth control pills lack strong evidence. Some treatments like progesterone do not work.Strong study design](https://niyora.com/research/papers/premenstrual-syndrome-evidence-based-treatment-in-family-practice-2002/) - [Randomised trial, 2000Which dietary supplements help PMS?Only calcium has strong evidence from large rigorous trials. Magnesium, vitamin E, and carbohydrate supplements show limited promise but need more research. Vitamin B6 and evening primrose oil have mixed results.Strong study design](https://niyora.com/research/papers/the-potential-for-dietary-supplements-to-reduce-premenstrual-syndrome-pms-2000/) - [Study, 2024Does a combination of evening primrose oil, tocotrienol, and vitamin B6 reduce premenstrual symptoms?Yes. In women with PMS taking this combination for 3 months, premenstrual symptoms improved significantly. The overall PMS score dropped by 61.03%, menstrual pain dropped by 75.20%, and breast tenderness dropped by 82.54%.Moderate study design](https://niyora.com/research/papers/a-real-world-study-to-evaluate-the-effectiveness-of-evening-primrose-oil-in-2024/) - [Randomised trial, 2024Does a herbal soft gel capsule with three oils reduce PMS symptoms?The capsule reduced women's PMS symptoms when compared to their baseline, but was not significantly better than taking sunflower oil.Moderate study design](https://niyora.com/research/papers/effects-of-the-herbal-soft-gel-capsule-containing-pimpinella-anisum-oenothera-2024/) [See all 38 studies on evening primrose oil](https://niyora.com/research/topics/treatment-evening-primrose/) ## Questions people ask Does evening primrose oil help perimenopause mood swings? + Evening primrose oil hasn't been shown to help perimenopause mood swings in controlled trials. The closest evidence, from premenstrual syndrome, found no consistent benefit over placebo in the best-controlled studies. If you want options with stronger evidence for perimenopausal mood, SSRIs, certain hormonal treatments and cognitive behavioral therapy have more research behind them. How much evening primrose oil should I take for menopause symptoms? + Trials of evening primrose oil for premenstrual symptoms generally used doses providing several hundred milligrams of gamma-linolenic acid daily, taken for two to six cycles. No dose has been specifically studied for perimenopause mood, so there's no established perimenopause dose. A doctor or pharmacist can advise on a sensible starting dose if you choose to try it. Can evening primrose oil help with menopause insomnia? + There's no strong trial evidence that evening primrose oil improves menopause-related insomnia specifically. Most research on the oil has focused on premenstrual symptoms, hot flashes and breast pain, with mixed to negative results even there. If sleep is the main problem, it's worth discussing options with more direct evidence with a doctor. Is evening primrose oil safe to take long-term? + Evening primrose oil is generally considered safe for most people at typical doses, with mild stomach upset and headache as the most common side effects. Long-term safety data for years of continuous use is limited. Anyone on blood thinners, with a seizure disorder, or who is pregnant should ask first before starting it. What's the difference between PMS and perimenopause mood symptoms? + PMS mood symptoms show up in the one to two weeks before a period and ease once it starts. Perimenopause mood symptoms can appear more unpredictably as cycles become irregular, and a history of PMDD can make you more sensitive to these shifting hormone levels during the transition. ## Sources - 1. [Is evening primrose oil of value in the treatment of premenstrual syndrome?](https://doi.org/10.1016/0197-2456(95)00082-8), Controlled clinical trials, 1996 - 2. [Premenstrual Mood Symptoms in the Perimenopause](https://doi.org/10.1007/s11920-021-01285-1), Current psychiatry reports, 2021 - 3. [Effect of evening primrose oil on the symptoms of premenstrual syndrome. Literature review](https://doi.org/10.51326/ec.5.4.2477363), Enfermería Cuidándote, 2022 - 4. [Evening primrose oil and treatment of premenstrual syndrome](https://doi.org/10.5694/j.1326-5377.1990.tb136857.x), The Medical journal of Australia, 1990 - 5. [A double‐blind trial of evening primrose oil in the premenstrual syndrome: Nervous symptom subgroup](https://doi.org/10.1002/hup.470030110), Human Psychopharmacology Clinical and Experimental, 1988 - 6. [The effect of Oenothera biennis (Evening primrose) oil on inflammatory diseases: a systematic review of clinical trials](https://doi.org/10.1186/s12906-024-04378-5), BMC complementary medicine and therapies, 2024 Ask AI about this page Copy prompt ChatGPT ↗ Claude ↗ Perplexity ↗ Google AI Mode ↗ Grok ↗ On this page - [Does evening primrose oil work for perimenopause mood?](#does-evening-primrose-oil-work-for-perimenopause-mood) - [What does the research say?](#what-does-the-research-say) - [How long does it take to work?](#how-long-does-it-take-to-work) - [What are the side effects?](#what-are-the-side-effects) - [Who should avoid it?](#who-should-avoid-it) - [What else helps alongside it?](#what-else-helps-alongside-it) - [What helps in the moment?](#what-helps-in-the-moment) - [Research](#research) - [Questions](#faq) Niyora PMS & PMDD support For the hard moment before your period. Private, no account. [Get it on iPhone](https://apps.apple.com/app/niyora-pms-emotions/id6764561688) ## Keep reading Treatment Evening primrose oil: what it is and whether it helps PMS Treatment Evening primrose oil for PMS: does it work? Treatment Evening primrose oil side effects, including mood Treatment Evening primrose oil 1000 mg: dosage, timing, and benefits Treatment Perimenopause mood swing treatment: what actually helps Condition Perimenopause mood swings: rage, anxiety and low mood