Supporting PMDD naturally. Because hormones are not always the “problem”.
Premenstrual dysphoric disorder (PMDD) goes beyond the typical premenstrual symptoms. Intense mood swings, irritability, fatigue, bloating, and cravings can appear one to two weeks before your period, affecting your relationships, work, and overall quality of life.
Many people assume PMDD is purely hormonal, but it’s actually closely linked to neurotransmitter imbalances, particularly serotonin, which makes the body highly sensitive to normal hormonal fluctuations. Understanding this can help target support more effectively.
Why PMDD happens
PMDD is linked to sensitivity to hormonal fluctuations (estrogen and progesterone) and their effects on neurotransmitters like serotonin. Other contributing factors include:
Neurotransmitter imbalances: Low serotonin or dopamine activity amplifies mood swings, irritability, and anxiety.
Stress and cortisol imbalances: Chronic stress can worsen symptoms.
Blood sugar fluctuations: Spikes and crashes can intensify irritability and cravings.
Nutrient deficiencies: Low magnesium, B vitamins, and omega-3s can exacerbate symptoms.
Gut health: An imbalanced microbiome can influence hormone metabolism and neurotransmitter production.
Naturopathic strategies to support PMDD
A naturopathic approach focuses on treating the root cause, supporting both hormonal balance and neurotransmitter health.
1. Stabilise hormones and neurotransmitters naturally
Include phytoestrogen-rich foods like flaxseed, legumes, and soy.
Support liver detoxification with cruciferous vegetables and hydration.
Consider herbal medicine such as Vitex (chaste tree berry) to support progesterone balance (under practitioner guidance).
2. Support mood and neurotransmitters
Ensure adequate omega-3 fatty acids through fish, algae, or supplements.
Include magnesium-rich foods like pumpkin seeds, spinach, and dark chocolate.
B vitamins from whole grains, legumes, and leafy greens support serotonin production.
3. Manage stress and lifestyle
Practice relaxation techniques such as yoga, meditation, or journaling.
Prioritise regular sleep and gentle exercise.
Track symptoms to identify triggers and patterns for dietary, herbal, and lifestyle adjustments.
4. Gut health support
Include fermented foods like kefir, sauerkraut, and kombucha.
Consider a probiotic targeting gut balance and inflammation.
Limit highly processed foods, sugar, and alcohol if they worsen symptoms.
Seeking Support
PMDD doesn’t have to disrupt your life every month. By addressing neurotransmitter imbalances, hormonal fluctuations, stress, nutrition, and gut health, you can reduce the intensity of symptoms and feel more in control.
For personalised guidance, working with a naturopath can help uncover your root causes and create a tailored plan. Marelie Koot, a Bayside naturopath, supports women with PMDD naturally, helping restore balance and improve quality of life every month.
