Natural PMDD Supplements That Work (Especially for Vegans)
If you’re vegan and struggling with PMDD, the search for natural solutions can feel endless. Between influencer hype and well-meaning but irrelevant advice, it’s hard to know what’s actually worth your time, energy, and money. As a naturopath who specialises in PMDD and works with many vegan clients, I’ve spent years exploring this question.
Here’s what I’ve found actually helps—both in my clinic and in my own lived experience.
Why Vegans with PMDD Need a Different Lens
While a well-planned vegan diet can be incredibly healing, certain nutrients that support hormone regulation, mood stability, and neurotransmitter function can be harder to obtain or absorb from plant-based foods alone. That doesn’t mean you’re doing anything wrong—it just means you may need to be more targeted in your support.
Some signs your vegan body might need extra support:
Emotional volatility in the luteal phase
Overwhelm, anxiety, or rage before your period
Trouble sleeping or unwinding at night
Cravings, blood sugar crashes, or fatigue
Let’s walk through the supplements that have helped most of my clients with PMDD—especially those on a vegan diet.
1. Magnesium Bisglycinate
Calming, restorative, and often depleted in stressed-out bodies. Magnesium supports sleep, muscle relaxation, irritability, and sugar cravings. Bisglycinate is a gentle form that won’t upset your digestion. For many vegan clients, it’s foundational.
When to take: Evening, especially in the luteal phase
2. P5P (Activated Vitamin B6)
B6 supports serotonin and GABA production—two key neurotransmitters that dip before your period. The activated form (P5P) is best absorbed and less likely to cause issues.
Why it matters for vegans: Many plant foods contain B6, but absorption can be affected by stress, gut health, and other nutrient interactions.
Caution: High doses can cause nerve issues. Best used under guidance.
3. Saffron Extract
One of the most evidence-backed natural options for low mood. Particularly helpful for those who feel flat, disassociated, or down in the days before bleeding.
Bonus: It's entirely plant-based, generally well tolerated and often a TOTAL GAMECHANGER.
4. Zinc (with cofactors)
Zinc is critical for hormone signalling, immune balance, and emotional regulation. It’s also often low in vegan diets due to often lower bioavailability from plant sources. Many of my vegan clients see real improvements in sleep, mood, and skin after correcting low zinc.
Tip: Take with food to avoid nausea
5. Vitex (Chaste Tree)
This herbal remedy supports progesterone and can help regulate cycle length. It works well for some, but not all. It’s not about hormone levels being “wrong”—PMDD is more about the brain’s sensitivity to those shifts. Vitex is best trialled with professional support.
It’s Not Just About Supplements
While these tools can help ease symptoms, real PMDD healing comes from a whole-person approach:
A nutrient-dense, anti-inflammatory vegan diet
Blood sugar balance
Trauma-informed care
Nervous system regulation (because most PMDD sufferers are stuck in fight-or-flight mode)
Need Support?
If you’re plant-based and trying to manage PMDD without medication, you don’t have to do it alone. I offer holistic consultations for women like you—combining naturopathy, trauma healing, and vegan-friendly strategies that actually work.
👉🏼 Book a PMDD Strategy Session – Let’s map out what’s going on and find what’s truly supportive for your body.
👉🏼 Join the Online PMDD Program – A complete 12-week integrative journey to stabilise your cycle, your mood, and your nervous system.
Or start with my free guide: The PMDD Solution.
You're not broken. You're not alone. And there are real solutions that honour both your ethics and your biology.
With love and compassion, Camilla