The week before your period arrives can feel like a completely different phase of life. Energy dips. Moods shift without warning. Your clothes feel tighter. Your patience wears thin. Then your period starts, and the reset begins, until next month.
Premenstrual syndrome (PMS) affects as many as 3 out of 4 women who menstruate at some point in their lives.[1] That is a lot of women quietly managing a lot of symptoms. Common does not mean you have to push through it simply. Understanding what is actually happening in your body—and what supports you through it—is a much better starting point.
What is PMS?
PMS is a group of physical and behavioral changes that some women experience before their menstrual periods every month.[2] What makes it distinct from general day-to-day mood shifts is its cyclical, predictable pattern: symptoms appear in the luteal phase (the second half of your cycle, after ovulation) and typically resolve within four days of your period starting.[1]
The list of potential symptoms is long, but most women experience a smaller, consistent set of them each cycle.[1] And those symptoms (both physical and emotional) are 100% real.
The Physical Symptoms
PMS shows up in the body in ways that go well beyond feeling a little off. Common physical symptoms include:[1]
Abdominal bloating. The hormonal shifts of the luteal phase affect how the body manages fluid, contributing to that uncomfortable, heavy feeling in the days before menstruation.
Breast tenderness. Swelling and soreness in the breasts are among the most frequently reported physical PMS symptoms.[1]
Fatigue. Even without disrupted sleep, PMS-related fatigue can make it harder to get through normal daily activities during the premenstrual phase.
Headaches, joint or muscle pain. These can vary widely in intensity from cycle to cycle and from person to person.
Weight gain related to fluid retention. The sensation of feeling heavier or puffier is a common physical experience of PMS, not a permanent change.
The Emotional Symptoms
Mood swings, irritability, anxiety, crying spells, and difficulty concentrating are all recognized symptoms of PMS.[1] These are not personality quirks or overreactions. They have a physiological basis.
The leading explanation is the serotonin connection. Fluctuations in serotonin, a brain chemical that plays a key role in regulating mood, may trigger PMS mood symptoms.[1] The hormonal changes of the luteal phase can affect how the brain produces and processes serotonin, which in turn affects emotional steadiness, appetite, and sleep.
This is also why Vitamin B6 is a common ingredient in PMS support formulas. Vitamin B6 plays a role in the biosynthesis of neurotransmitters,[4] the chemical messengers that regulate mood and emotional function.
When PMS Becomes PMDD
For most women, PMS is manageable. For a smaller group, symptoms are severe enough to significantly disrupt daily life. That is called premenstrual dysphoric disorder (PMDD), a more intense form of PMS. Signs include depression, mood swings, anger, anxiety, feeling overwhelmed, difficulty concentrating, and irritability.[1] If you suspect your symptoms may be PMDD rather than PMS, a conversation with your healthcare provider is worth having.
Where Supplements Fit In
Many women look to supplements as part of a broader approach to managing their monthly experience, alongside staying hydrated, prioritizing sleep, and moderating caffeine and sodium intake. The evidence base for individual supplement ingredients varies, and talking to a healthcare provider before adding supplements to your routine is a good step, particularly if you are managing another health condition or taking medications.
A few ingredients have an established history in PMS support formulas. Chasteberry is a plant extract that helps manage PMS symptoms like breast tenderness.*[3] Vitamin B6 and Calcium support PMS symptoms. Calcium helps manage occasional bloating and supports mood swings.*[4][5]
OLLY Period Hero
OLLY Period Hero brings these three ingredients together in a daily gummy that supports PMS symptoms, including bloating, mood swings, and breast tenderness.*[6] It is made with a blend of Chasteberry, Vitamin B6, and Calcium, and is designed to help you find ease from your PMS.*[6]
Period Hero is $17.99, with a subscribe-and-save option at $15.29 per month and is available for a one-time purchase or ongoing subscription.
When to Talk to Your Healthcare Provider
Supplements can be one part of how you support yourself through the premenstrual phase of your cycle. If your symptoms are severe, worsening, or starting to affect your relationships, work, or daily functioning, that is worth a conversation with your healthcare provider. They can help distinguish PMS from PMDD, rule out other underlying causes, and walk you through the full range of options available to you.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
References
- Mayo Clinic. Premenstrual Syndrome (PMS) — Symptoms and Causes. https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780
- American College of Obstetricians and Gynecologists. Premenstrual Syndrome (PMS). https://www.acog.org/womens-health/faqs/premenstrual-syndrome
- National Center for Complementary and Integrative Health. Chasteberry. https://www.nccih.nih.gov/health/chasteberry
- National Institutes of Health Office of Dietary Supplements. Vitamin B6. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
- Mayo Clinic — PMS Diagnosis & Treatment. https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/diagnosis-treatment/drc-20376787
- OLLY Period Hero. https://olly.com/products/period-hero