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Dr. Myrna Assaf — Gynecologist specializing in menopause and hormonal disorders, with a focus on intimate health.
Dr. Patricia Núñez de Aysa — Medical expert in Longevity, specialist in Rehabilitation and Traumatology without surgery.
Dr. Joel Cuesta Gascón — Medical expert in sports medicine, rehabilitation, and nutrition.
Last updated: May 2026.
In 30 seconds
- Premenstrual syndrome (PMS) affects up to 75% of women of reproductive age and combines physical and emotional symptoms in the days leading up to their period.
- It's not just a hormonal issue: rest, stress, diet, and how you approach that phase of your cycle greatly influence how you experience it.
- When symptoms are very intense or limit your life, it could be PMDD (premenstrual dysphoric disorder) and it's advisable to consult a professional.
- There are routines, habits, and natural formulas that can help you experience this phase with more balance, without blocking the cycle.
What is premenstrual syndrome
Premenstrual syndrome (PMS) is a set of physical, emotional, and behavioral symptoms that appear in the days leading up to menstruation (between 5 and 11 days before) and disappear with the onset of the period or in the first days of bleeding.
It affects up to 75% of women of reproductive age to some extent, and around 3-8% experience it with an intensity that limits their daily life. In such extreme cases, it is referred to as PMDD (premenstrual dysphoric disorder), a severe form of PMS with a very pronounced emotional component.
The important thing: just because it's common doesn't mean you have to resign yourself to feeling bad every month.
Most common symptoms of premenstrual syndrome
PMS is not experienced the same way by all women. These are the most common symptoms:
Physical symptoms
- Abdominal bloating and fluid retention
- Breast tenderness or pain
- Headache, migraine
- Lower back or pelvic pain
- Tiredness or fatigue
- Changes in appetite or cravings (especially for sweets and carbohydrates)
- Premenstrual acne
- Digestive disturbances (bloating, constipation, or diarrhea)
Emotional and mental symptoms
- Irritability or increased reactivity
- Sudden mood swings
- Anxiety or feeling "on edge"
- Sadness or unexplained urge to cry
- Difficulty concentrating or feeling of "brain fog"
- Sleep disturbances (light sleep or awakenings)
If you recognize 4 or more of these symptoms cyclically each month, it is very likely that you are experiencing PMS.
Why does premenstrual syndrome occur?
PMS does not have a single cause. The most accepted hypothesis in medical literature is that it is a different response of the brain to normal hormonal fluctuations of the cycle, not an "excess" or "deficit" of hormones itself.
The role of hormones
After ovulation, progesterone and estrogen levels change. In the luteal phase (the second half of the cycle), progesterone rises and then falls just before menstruation. These changes affect neurotransmitters such as serotonin, GABA, and dopamine, which influence mood, sleep, and stress response.
The role of inflammation
There is increasing evidence linking PMS to a state of mild inflammation. This explains why physical symptoms (bloating, pain) and emotional symptoms (irritability, fatigue) coexist: inflammation affects both the body and the nervous system.
The role of context
How you approach the premenstrual phase greatly changes how you experience it. A week of poor sleep, high workload, or an unbalanced diet amplifies symptoms that a rested and well-nourished body experiences with more stability.
What worsens premenstrual syndrome
These factors do not cause PMS, but they can make it more intense:
1. Chronic poor sleep
The luteal phase itself already alters sleep quality in many women. If you arrive with accumulated sleep debt from weeks past, symptoms are experienced with greater intensity.
2. Chronic stress
Elevated cortisol interferes with progesterone production and regulation. Stress doesn't cause PMS, but it amplifies almost all of its symptoms.
3. Disordered eating
Skipping meals, eating dinner very late, experiencing sugar spikes, or high consumption of ultra-processed foods increases inflammation and worsens overall well-being. Excessive caffeine can worsen anxiety and breast tenderness.
4. Sedentary lifestyle or extreme exercise
Neither a sedentary lifestyle nor overtraining helps. Moderate and consistent physical activity improves PMS in numerous studies; very intense exercise without adequate rest can worsen it.
5. Nutritional deficiencies
Low levels of magnesium, vitamin B6, vitamin D, and omega-3 have been associated with more pronounced premenstrual symptoms.
6. Normalizing symptoms
Assuming that "it's just how it is" each month leads many women not to seek advice or solutions. Mild discomfort is one thing; experiencing it as a monthly struggle is quite another.
How to alleviate premenstrual syndrome: habits that work
There isn't a single recipe, but there are evidence-based routines that help to experience this phase with more balance.
Prioritize sleep in the second half of your cycle
Make an effort to go to bed earlier in the days leading up to your period. The quality of rest is probably the most undervalued factor in PMS. If you struggle to sleep well during these days, formulas with magnesium and melatonin can help you get back on track.
Move your body, but mindfully
Walking, yoga, Pilates, moderate strength training, or swimming. 30-45 minutes a day, 4-5 times a week, significantly reduces the intensity of PMS. During the premenstrual phase, lower the intensity if you need to.
Stabilize your diet
Eat at regular times, prioritize whole foods, ensure protein with every meal, and reduce ultra-processed foods and alcohol in the days leading up to your period. Fiber, omega-3s (oily fish, flax seeds), and magnesium are allies during this phase.
Reduce cognitive load when possible
If your schedule allows, organize the week before your period with fewer demanding social or work commitments. It's not always possible, but when it is, it makes a difference.
Observe your pattern
Using a cycle tracking app or a simple journal to note when symptoms appear helps you anticipate them. Knowing what's coming is half the battle of managing it.
Supplements with evidence for PMS
Several nutrients and medicinal plants have scientific evidence supporting their use in PMS. The most studied are:
- Magnesium: reduces bloating, fluid retention, and emotional symptoms. Its effect is enhanced when combined with vitamin B6.
- Vitamin B6: involved in serotonin synthesis. Especially effective for emotional symptoms.
- Vitex agnus-castus (Chasteberry): a plant with traditional use in hormonal regulation. Documented efficacy in reducing PMS symptoms.
- Omega-3: anti-inflammatory effect on physical and mood symptoms.
- Turmeric and ginger: natural anti-inflammatory compounds with effects on pelvic and digestive pain.
- Vitamin D: low levels have been associated with more intense PMS.
Our Cyklo formula combines several of these active ingredients (vitex agnus-castus, magnesium, vitamin B6, turmeric, ginger, and omega-3) to support the cycle naturally, without blocking it. It is formulated by doctors and specifically designed for this phase.
When it's not just PMS: signs to consult
There are times when it's advisable to investigate further. Consult a professional if:
- Symptoms seriously affect your personal, work, or social life.
- You feel very intense anxiety or sadness in the premenstrual phase (possible PMDD).
- The pain is very intense and does not subside with usual analgesics (may indicate endometriosis or adenomyosis).
- You notice heavy bleeding or very irregular cycles.
- New symptoms appear after age 35-40 (may be the onset of perimenopause).
- Symptoms worsen each month.
At tres60, we offer free medical consultations with our specialists to guide you if you have doubts.
PMS, menstrual cycle and self-care
The menstrual cycle is not just a succession of hormones: it reflects how you are taking care of your body and your nervous system. Relieving PMS is not about finding a magic remedy, but rather understanding better how you approach that phase and what you can adjust.
Women are not broken for having premenstrual symptoms. But neither do we have to normalize feeling bad every month.
Conclusion
Premenstrual syndrome is real, common, and can be alleviated. The keys are to understand what is happening to you, take care of your sleep and diet, move mindfully, and consider evidence-based occasional support.
If you want a complete formula to support your cycle, discover Cyklo, formulated by doctors and designed to regulate without blocking.
If your symptoms are intense or you have questions, schedule your free medical consultation with our specialists or contact us via WhatsApp.
Frequently asked questions about premenstrual syndrome
How many days before menstruation does PMS start?
Between 5 and 11 days before menstruation. Symptoms usually increase in intensity until the onset of bleeding, at which point they subside.
How to distinguish PMS from premenstrual dysphoric disorder (PMDD)?
PMDD is a severe form of PMS. It is distinguished by the intensity of emotional symptoms (anxiety, deep sadness, very marked irritability) and its significant impact on daily life. If you identify with this, a specific medical evaluation is advisable.
Does the birth control pill improve PMS?
In some women, yes, especially pills with drospirenone. In others, it can worsen mood or produce no clear improvement. The response is individual and should be evaluated with a professional.
How long does it take to notice the effect of a supplement like Cyklo?
It is common to notice the first changes in 1-2 cycles. Hormonal regulation is a gradual process, not immediate.
Can I take magnesium throughout the cycle or only in the premenstrual phase?
You can take it throughout the cycle. Magnesium does not act in a localized way: it works better with consistent intake that maintains stable levels.
Can PMS worsen with age?
Yes. From 35-40 years of age, some women notice increased intensity due to the onset of perimenopause. If this happens to you, it's a good time to review your approach.
Can stress cause stronger PMS?
Yes. Sustained stress elevates cortisol and interferes with hormonal regulation, amplifying almost all PMS symptoms.
Bibliographical references
- Yonkers KA, Simoni MK. Premenstrual disorders. Am J Obstet Gynecol. 2018;218(1):68-74.
- Schmidt PJ, Martinez PE, Nieman LK, et al. Premenstrual Dysphoric Disorder Symptoms Following Ovarian Suppression. N Engl J Med. 2017;376(11):1077-1078.
- Csemiczky G, Landgren BM. Magnesium status in premenstrual syndrome. Magnes Res. 2011;24(2):S86-S91.
- Cerqueira RO, Frey BN, Leclerc E, Brietzke E. Vitex agnus castus for premenstrual syndrome and premenstrual dysphoric disorder: a systematic review. Arch Womens Ment Health. 2017;20(6):713-719.
- Sohrabi N, Kashanian M, Ghafoori SS, Malakouti SK. Evaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome. Complement Ther Med. 2013;21(3):141-146.
- Bertone-Johnson ER, Hankinson SE, Bendich A, et al. Calcium and vitamin D intake and risk of incident premenstrual syndrome. Arch Intern Med. 2005;165(11):1246-1252.
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