Premenstrual Dysphoric Disorder (PMDD) is a severe form of premenstrual syndrome (PMS), marked by intense mood swings, irritability, depression, and physical symptoms like bloating and fatigue. For those affected, it can significantly impact their quality of life. While conventional treatments such as antidepressants and hormonal therapies are common they only treat symptoms and are not a successful long term root cause approach to treating this debilitating condition. From a naturopathic perspective, addressing PMDD holistically involves balancing hormones, supporting mental health, and improving overall well-being.
Hormonal Balance with Chaste Tree (Vitex agnus-castus)
Chaste tree, also known as Vitex, is one of the most well-known herbs used by naturopaths to help regulate hormonal imbalances that contribute to PMDD. Vitex acts on the pituitary gland, increasing the production of luteinizing hormone (LH) and modulating the production of prolactin, which helps to balance progesterone and estrogen levels. This is particularly beneficial in cases of PMDD where estrogen dominance or low progesterone can trigger mood disturbances and physical symptoms . Regular use of Vitex over several menstrual cycles can significantly reduce irritability, mood swings, and breast tenderness.
Magnesium for Mood Stability
Magnesium is a vital mineral that plays a key role in neurotransmitter regulation, muscle relaxation, and reducing inflammation. Studies have shown that magnesium levels tend to be lower in women with PMS and PMDD, and supplementing with magnesium can help ease symptoms like mood swings, anxiety, and irritability . Magnesium glycinate, a highly absorbable form, is often recommended by naturopaths because it is gentle on the digestive system and supports overall relaxation. Additionally, magnesium helps alleviate common PMDD symptoms like muscle cramps, fatigue, and headaches.
Omega-3 Fatty Acids for Inflammation and Mental Health
Naturopaths often highlight the anti-inflammatory and mood-stabilising effects of omega-3 fatty acids, particularly EPA and DHA, which are found in fish oil. These fatty acids are crucial for brain health, reducing inflammation, and supporting emotional regulation. Research suggests that women who consume omega-3 supplements experience fewer depressive symptoms and less severe mood swings during the luteal phase (the second half of the menstrual cycle), making omega-3s a powerful tool for managing PMDD . A diet rich in fatty fish like salmon or supplementation with high-quality fish oil is recommended for those struggling with emotional symptoms of PMDD.
Adaptogens for Stress Management: Ashwagandha
Chronic stress can exacerbate PMDD symptoms by increasing cortisol levels, which can disrupt hormonal balance and worsen mood swings, anxiety, and fatigue. Ashwagandha (Withania somnifera) is an adaptogen commonly recommended by naturopaths for its ability to help the body adapt to stress and regulate the hypothalamic-pituitary-adrenal (HPA) axis. By lowering cortisol levels, ashwagandha helps stabilize mood, reduce anxiety, and improve overall resilience to stress . Regular use of ashwagandha can help women with PMDD manage the emotional rollercoaster associated with their menstrual cycle.
Lifestyle and Dietary Changes
In addition to herbs and supplements, I emphasise the importance of diet and lifestyle in managing PMDD. A diet rich in whole foods, especially leafy greens, lean proteins, and healthy fats, supports hormonal balance and reduces inflammation. Reducing sugar, caffeine, and processed foods can help stabilise blood sugar levels, which in turn reduces mood swings and irritability . Regular exercise, particularly low-impact activities like yoga or walking, is also crucial for improving mood, reducing stress, and promoting circulation during the luteal phase. Prioritising sleep during the luteal phase especially can help minimise the impact of PMDD.
From a naturopathic perspective, managing PMDD requires a comprehensive approach that addresses hormonal imbalances, supports mood stability, and encourages stress management. Herbal remedies like Vitex and ashwagandha, alongside supplements like magnesium and omega-3 fatty acids, provide natural, effective relief for both the emotional and physical symptoms of PMDD. By incorporating these natural therapies and lifestyle adjustments, women can find more balanced and sustainable ways to manage the challenges of PMDD.
If you are looking for an individualised and effective approach to managing your PMDD naturally, you can make a naturopathic appointment with me HERE