Let’s be real—PMS can feel like a monthly storm that rolls in uninvited and unapologetic.

The cramps. The mood swings. The bloating that makes your favorite jeans suddenly feel like they belong to someone two sizes smaller. The fatigue that hits like a truck, and the urge to cry (or rage) at a commercial. You’re not imagining it, and no—you’re not being dramatic.

If you’ve ever curled up with a heating pad wondering, “Is there a better way to deal with this than just popping more ibuprofen?”—you’re not alone. I’ve been there, too. And while painkillers can be helpful in the moment, many of us are looking for more natural, sustainable ways to feel better—without masking symptoms or adding stress to our bodies.

In this post, I want to share with you some gentle, tried-and-true natural remedies for PMS. These aren’t quick fixes or magic bullets, but supportive tools—things you can turn to that nourish your body and help ease the intensity of those days.

Disclaimer: This post includes a few affiliate links, which means I may earn a small commission if you choose to purchase something through them—at no extra cost to you. I only recommend products I believe in and would suggest to a close friend.

1. Magnesium: Quiet support when your body feels loud

Magnesium is like that calm, grounded friend who just knows how to hold space when things get rough.

This mineral plays a big role in muscle function, mood, and nervous system regulation. When magnesium levels dip (which they often do before your period), you might notice more cramps, irritability, anxiety, and fatigue. Ugh, right?

Upping your magnesium—through food or supplements—can be a game changer. Think leafy greens, pumpkin seeds, almonds, and dark chocolate (yes, seriously). Or consider a supplement like:

👉 Magnesium Glycinate (Amazon) – This form is gentle on the stomach and helps with relaxation and sleep.

2. Herbal teas: Comfort in a cup

There’s something deeply soothing about making a warm cup of herbal tea when you’re not feeling your best. And it’s not just cozy—it can actually help.

Some herbs traditionally used for PMS include:

• Raspberry leaf: Thought to tone the uterus and ease cramps.
• Chamomile: Calming and anti-inflammatory.
• Ginger: A natural pain reliever and digestion booster.
• Peppermint: Eases bloating and relaxes muscles.

You can mix and match or try a PMS-specific blend:

👉 Organic PMS Tea (Amazon) – A relaxing, hormone-supporting combo that tastes as good as it feels.

3. A heating pad: Because warmth heals

This one’s old-school, but it works. A heating pad or hot water bottle applied to your lower belly can help melt tension and soothe those crampy, tight muscles.

What I love most? It also gives you permission to slow down. Which is something most of us resist, but deeply need during our cycles.

👉 Electric Heating Pad for Cramps (Amazon) – Soft, adjustable, and easy to use when you need quick comfort.

4. Essential oils: A small ritual with big impact

If you’ve never tried using essential oils for PMS, don’t worry—it’s not about being “woo.” It’s about calming your nervous system and supporting hormone balance in a natural, sensory way.

Some faves:

• Clary sage: Balances hormones and eases pain.
• Lavender: Calming, grounding, and great for sleep.
• Peppermint: Helps with headaches and energy dips.

Use a roll-on oil on your lower abdomen or pulse points. Breathe it in. Let yourself soften for a moment.

👉 PMS Support Essential Oil Blend (Amazon) – Pre-diluted and easy to carry with you.

5. Gentle movement: Move with, not against, your body

I know—when you feel heavy, cranky, or crampy, the last thing you want is to “exercise.” But hear me out.

I’m not talking high-impact workouts. I’m talking about kind movement: a 10-minute walk. A few yoga poses. Stretching in your pajamas.

Moving your body can improve circulation, ease pain, and release endorphins that naturally boost your mood. You don’t need to do much—just enough to reconnect with your body, instead of fighting it.

Try this mini flow:

• Child’s pose
• Cat-cow stretches
• Supine twist
• Legs up the wall

Even this simple routine can help ease the storm.

6. Nourishment over restriction

It’s tempting to reach for comfort foods when PMS hits (hello, chips and cookies), and there’s no shame in that. But real comfort often comes from supporting your body with foods that stabilize your blood sugar and reduce inflammation.

Focus on:

• Healthy fats: avocado, nuts, seeds, olive oil
• Leafy greens: spinach, kale, arugula
• Whole grains: oats, brown rice, quinoa
• Berries and anti-inflammatory fruits
• Protein: eggs, legumes, tofu, clean meats

These foods support hormone balance, reduce mood swings, and give your body the fuel it needs to manage the extra demands of this phase.

7. Adaptogens: Nature’s stress helpers

Stress makes PMS worse—period. That’s where adaptogens come in. These are herbs that help your body adapt to stress (hence the name), and they can gently support your hormones, energy, and mood.

Some popular ones:

• Ashwagandha: Helps calm anxiety and improve sleep.
• Rhodiola: Supports stamina and mood.
• Maca root: Known for supporting hormone balance and libido.

👉 Maca Root Capsules (Amazon) – A solid option if you’re curious about hormone support without synthetic ingredients.

8. Don’t underestimate the power of rest

Rest isn’t laziness. During the premenstrual phase, your body is doing a lot behind the scenes—shedding, releasing, preparing.

If you feel more tired than usual, there’s a reason. And honoring that need for slower mornings or early nights can make a huge difference in how you feel.

Use this time to nurture yourself:

• Take a warm bath.
• Read something that makes you feel good.
• Journal your thoughts and emotions.
• Listen to soft music or a meditation.

The world will still be there tomorrow. Right now, your body just needs you to listen.

A Final Word (From Someone Who Gets It)

You’re not weak for having PMS. You’re not making it up. And you don’t have to push through it alone.

Whether your symptoms are mild or disruptive, they deserve care. You deserve care.

These remedies aren’t about perfection—they’re about giving your body the chance to feel supported, not suppressed. It may take a little time to find the mix that works best for you, but it’s worth it.

💬 Have you tried any natural remedies for PMS that work well for you? I’d love to hear in the comments. Let’s keep this conversation honest and supportive. And if you’re looking for more gentle wellness tips, feel free to explore the rest of the blog—there’s plenty here for you.