by Dr. Birgit Wogatzky | Mar 25, 2026 | PMS en
Serotonin and Premenstrual Syndrome
If the days before your period bring emotional changes that feel unfamiliar or difficult to control, you are not alone. Many women with premenstrual syndrome describe a sense of losing emotional balance—feeling more irritable, low, anxious, or overwhelmed.
These symptoms are not a lack of resilience. Research shows that PMS reflects real, measurable changes in brain chemistry. One of the key players is serotonin, a neurotransmitter involved in mood regulation, emotional stability, and stress response. In this article, we want to share what is known about serotonin, how it behaves across the menstrual cycle, and what this means for women experiencing PMS.
What Serotonin Is and Why It Matters in PMS
Serotonin is a chemical messenger that helps regulate mood, sleep, appetite, pain perception, and emotional resilience. Rather than functioning as a simple “feel-good” substance, serotonin operates within a finely balanced system that allows the brain to adapt to stress and emotional demands.
In PMS, serotonin metabolism and signaling can be altered. Importantly, this does not usually mean that the body produces too little serotonin overall. Instead, the way serotonin is handled and used by the brain can temporarily change.
How PMS and Serotonin Are Connected
Women with PMS generally have normal levels of estrogen and progesterone. The distinguishing factor lies in how the brain reacts to the (also) normal rise and fall of these hormones throughout the menstrual cycle. Scientific evidence indicates that in PMS, normal hormonal fluctuations can temporarily alter serotonin signaling pathways, including how serotonin is reabsorbed in the brain.
Neurobiological and brain-imaging studies consistently show that serotonin transporter activity increases during the luteal phase in women with PMS and premenstrual dysphoric disorder.
What Does This Mean in Plain Terms?
The serotonin transporter acts like the brain’s cleanup and recycling system for serotonin.
Serotonin is released by one nerve cell to send a message to another—especially messages related to mood, emotional balance, and stress response. Once the message has been delivered, the serotonin transporter removes serotonin from the space between the cells so the signal does not last too long.
When the serotonin transporter becomes more active, serotonin is cleared away more quickly. This shortens and weakens the signal, which can make emotional regulation more difficult, even when serotonin production itself is normal.
The transporter does not create or destroy emotions. Instead, it determines how long serotonin’s message lasts. In PMS, increased transporter activity can reduce serotonin availability at key moments, contributing to symptoms such as irritability, low mood, or feeling emotionally overwhelmed.
These changes are cycle-dependent and reversible (luckily). Symptoms typically improve with the onset of menstruation and you will likely feel much better, reflecting normalization of serotonin signaling. This predictable pattern highlights that PMS is biologically driven rather than psychological in origin (like some well-meaning but uninformed friends may think).
Supporting Serotonin Availability
This can be achieved medically, via SSRIs (Selective Serotonin Reuptake Inhibitors) (e.g. Fluoxetine (Prozac), Sertraline (Zoloft), Paroxetine (Paxil), Citalopram (Celexa)). They are effective in treating moderate to severe emotional symptoms and are considered first-line therapy for PMDD (Premenstrual Dysphoric Disorder, a much stronger form of PMS). However, this comes at a prize: Common side effects of SSRIs include nausea, insomnia or sleepiness, headache, dizziness, dry mouth, sweating, and sexual problems (decreased libido, difficulty with orgasm/erection).
Luckily, for milder cases, there is a natural and gentle way: Although PMS is not simply a problem of “low serotonin,” supporting the body’s ability to produce and maintain serotonin can still be meaningful. When serotonin transporter activity is higher, having sufficient serotonin available may help shift the balance toward more effective signaling, even if serotonin is cleared more quickly during the premenstrual phase.
Serotonin is synthesized from the amino acid tryptophan, which must be obtained through the diet. Adequate intake of tryptophan, together with key micronutrients for serotonin metabolism such as vitamin B6, iron, magnesium, and zinc, supports the body’s natural capacity to produce serotonin. When these building blocks are consistently available, the brain may be better able to maintain functional serotonin signaling despite the temporary changes associated with the menstrual cycle. This does not override hormonal sensitivity, but it may help buffer its effects and support emotional stability within the limits of normal physiology.
Lifestyle and Nutrition as Foundational Support
This is where lifestyle and nutrition play an important, supportive role. While they do not replace medical care, they provide the biological foundation on which serotonin production and signaling depend. Balanced meals with adequate protein rich in tryptophan (such as poultry, tofu, fish, dairy, eggs, nuts and seeds, etc) sufficient B-vitamins, iron, and magnesium, and stable blood sugar levels (think whole grains) all contribute to good conditions.
Beyond nutrition, regular physical activity supports serotonin signaling and stress regulation, while consistent sleep patterns protect emotional resilience. Chronic stress and sleep disruption can heighten sensitivity to serotonin fluctuations, making premenstrual symptoms feel more intense. Gentle, realistic adjustments—rather than rigid expectations—are often the most sustainable way to support the brain through cyclical hormonal changes.
What Science Is Still Exploring
Although the role of serotonin in PMS is well established, ongoing research continues to explore why some women are more sensitive than others, how genetic and environmental factors interact, and how long-term lifestyle patterns may influence symptom severity. This evolving understanding reflects growing recognition of PMS as a condition deserving serious scientific attention.
Frequently Asked Questions (FAQ)
Is PMS caused by low serotonin?
PMS is not caused by persistently low serotonin levels. Research suggests that serotonin signaling becomes less efficient during the premenstrual phase due to increased transporter activity, even when overall serotonin production remains normal.
Why do PMS symptoms improve once menstruation begins?
The hormonal shift that occurs at the start of menstruation appears to normalize serotonin signaling in the brain. As a result, emotional and physical symptoms often ease within a few days.
Can lifestyle changes make a real difference?
Lifestyle factors such as nutrition, sleep, physical activity, and stress management support brain chemistry and emotional resilience. While they are not cures, they can meaningfully reduce symptom intensity over time.
Is PMS the same as PMDD?
No. PMDD is a more severe condition with significant emotional distress and functional impairment. Both involve serotonin sensitivity, but PMDD typically requires medical evaluation and targeted treatment.
Should I seek medical help for PMS?
If symptoms interfere with daily life, relationships, or mental well-being, speaking with a healthcare professional is appropriate. Effective support is available, and no one should feel they must simply endure severe symptoms.
Medical Disclaimer
This article is intended for educational purposes only and does not replace professional medical advice, diagnosis, or treatment. If you have concerns about premenstrual symptoms or emotional health, please consult a qualified healthcare professional for personalized guidance.
References
- Biggs WS, Romeu JM, Gaudard T. Premenstrual Syndrome and Premenstrual Dysphoric Disorder: Common Questions and Answers. Am Fam Physician. 2025 Apr;111(4):345-350. PMID: 40238977.
- Krupa AJ, Zybała-Pawłowska M, Kania M, Turek J, Szewczyk B, Grabrucker AM, Siwek M. Zinc, copper, and magnesium in premenstrual disorders: a narrative review. Pharmacol Rep. 2025 Dec;77(6):1612-1626. doi: 10.1007/s43440-025-00791-w. Epub 2025 Oct 15. PMID: 41091414; PMCID: PMC12647176.
- Meth EMS, Nôga DA, Dubol M, Xue P, Sundström-Poromaa I, Benedict C. The impact of pharmacotherapy for premenstrual dysphoric disorder on sleep. Sleep Med Rev. 2025 Apr;80:102069. doi: 10.1016/j.smrv.2025.102069. Epub 2025 Feb 7. PMID: 39952094.
- Sacher J, Zsido RG, Barth C, Zientek F, Rullmann M, Luthardt J, Patt M, Becker GA, Rusjan P, Witte AV, Regenthal R, Koushik A, Kratzsch J, Decker B, Jogschies P, Villringer A, Hesse S, Sabri O. Increase in Serotonin Transporter Binding in Patients With Premenstrual Dysphoric Disorder Across the Menstrual Cycle: A Case-Control Longitudinal Neuroreceptor Ligand Positron Emission Tomography Imaging Study. Biol Psychiatry. 2023 Jun 15;93(12):1081-1088. doi: 10.1016/j.biopsych.2022.12.023. Epub 2023 Jan 18. PMID: 36997451.
- https://www.webmd.com/diet/foods-high-in-tryptophan
by Dr. Birgit Wogatzky | Jan 23, 2026 | PMS en, Symptoms of nutrient deficiency
PMS, Stress & Inflammation: Why Your Body Isn’t “Overreacting” — and How to Truly Support It
If you’ve ever noticed that PMS hits harder during stressful weeks, you’re not imagining it.
Cramps flare before exams. Irritability spikes during emotional days. Fatigue crashes over you when everything else in life feels loud.
When your world becomes chaotic, your cycle often becomes louder too — almost as if your body is speaking for you.
And it is.
Modern research now confirms what many women have felt for years:
👉 PMS isn’t only hormonal — stress can ignite inflammation inside the brain that intensifies PMS symptoms.
This means your body isn’t “too sensitive.”
It’s reacting intelligently to protect you.
How Stress Changes the Brain During PMS
A major scientific review published in 2025 revealed something groundbreaking:
Stress doesn’t just worsen PMS — it can create neuroinflammation, a type of inflammation inside the brain that affects mood, pain perception, hormones, and energy.
This inflammation influences brain areas responsible for pain sensitivity, emotional regulation, hormone signalling, stress responses, and neurotransmitters like serotonin and GABA.
So when PMS feels unbearable, it isn’t “in your head.”
It’s happening inside your brain’s biology.
This is a crucial shift in understanding PMS — and it empowers us to support the body in smarter, more compassionate ways.
Hormones and Stress Feed Each Other
Your brain and hormones communicate continuously.
During the luteal phase (the days before your period), levels of estrogen and progesterone naturally fall. Normally, these hormones help:
- reduce inflammation
- stabilise mood
- protect the brain
- support stress resilience
When they drop, the brain becomes more sensitive to stress.
Stress then increases inflammation.
Inflammation intensifies PMS.
And the cycle continues.
This loop is not a sign of weakness —
it’s a normal biological response to hormonal and emotional pressure.
How Neuroinflammation Makes PMS Worse
Research shows that inflammation disrupts several key pathways:
- Serotonin balance: inflammation can reduce serotonin activity, weakening mood stability
- GABA activity: reduced GABA increases irritability, anxiety and tension
- BDNF signalling: lower BDNF reduces emotional resilience and stress tolerance
- Pain pathways: inflammation heightens pain processing, making cramps and aches more intense
Stress also increases the permeability of the blood–brain barrier, allowing more inflammatory molecules to enter. This creates a perfect storm during an already vulnerable phase of the cycle.
This is why PMS feels worse when life feels harder.
Your body is not malfunctioning — it’s signalling that it needs support.
How to Calm PMS Naturally: What Actually Helps
Stress and inflammation amplify PMS symptoms, but the encouraging truth is that your body is incredibly responsive to supportive lifestyle habits.
Evidence shows that PMS can improve when you support:
✓ your nervous system
Short breathing exercises, mindfulness moments, or grounding techniques help reduce stress-driven inflammation.
✓ your movement
Gentle activity — yoga, stretching, or walking — improves circulation and eases tension.
✓ your sleep rhythm
Regular sleep stabilises hormones and reduces sensitivity to stress.
✓ your nutrition
Colourful, antioxidant-rich foods help counter oxidative stress and support cellular health.
✓ your anti-inflammatory pathways
Certain plant compounds, particularly turmeric, have been studied for easing PMS-related inflammation.
These strategies don’t replace medical care when needed — but they empower your body’s natural ability to rebalance.
Organic Turmeric: A Natural Anti-Inflammatory Ally for PMS
Turmeric contains curcumin, one of the most researched natural anti-inflammatory compounds.
Curcumin has been shown to reduce inflammatory cytokines, to support mood balance, and to regulate menstrual pain.
This is why Resilovit PrePeriod includes organic turmeric extract.
Paired with targeted micronutrients, it supports:
- antioxidant defences
- natural inflammatory regulation
- reduced cycle-related sensitivity
- a calmer, more resilient nervous system
And it does all this without hormones.
Resilovit PrePeriod isn’t a painkiller.
It’s a holistic self-care solution designed to soothe the inflammation beneath PMS — supporting your body instead of suppressing its signals.
Final Thought: Your Body Isn’t “Too Sensitive.” It’s Asking for Support.
Your cycle isn’t unpredictable.
Your emotions aren’t “too much.”
Your PMS isn’t overreaction — it’s communication.
Your body is responding to stress and inflammation in the only way it knows how:
clearly, intelligently, and protectively.
When you support your nervous system, nourish your body with anti-inflammatory foods, and provide the right micronutrients, PMS can feel:
✨ softer
✨ easier
✨ and far more manageable
You don’t have to push through every month.
Your body deserves the same care it gives you — every single day.
Your cycle doesn’t need control.
It needs compassion.
References:
- Cheng M, Jiang Z, Yang J, Sun X, Song N, Du C, Luo Z, Zhang Z. The role of the neuroinflammation and stressors in premenstrual syndrome/premenstrual dysphoric disorder: a review. Front Endocrinol (Lausanne). 2025 Mar 28;16:1561848. doi: 10.3389/fendo.2025.1561848. PMID: 40225329; PMCID: PMC11985436.
- Samira Khayat, Hamed Fanaei, Masoomeh Kheirkhah, Zahra Behboodi Moghadam, Amir Kasaeian, Mani Javadimehr. Clinical trial: Effect of curcumin on PMS symptoms. Complement Ther Med. 2015 Jun;23(3):318-24.
by Dr. Birgit Wogatzky | Nov 8, 2025 | PMS en, Symptoms of nutrient deficiency
It’s that time again — the days before your period.
You feel bloated, irritable, tired, and not quite like yourself.
Your breasts ache, your mood dips, and even small things feel overwhelming.
Sound familiar? You’re not alone — but here’s the good news:
Science shows that nature offers real, proven ways to help. Certain medicinal herbs can bring your body and hormones gently back into balance — without hormones or harsh treatments.
Here are four of the most effective ones, backed by clinical research.
- Chasteberry (Vitex agnus-castus) — for Hormonal Balance
If your PMS comes with mood swings, breast tenderness, or headaches, chasteberry might be your new best friend.
It works by supporting dopaminergic receptors, helping to reduce prolactin levels and encouraging natural progesterone production — the hormone that calms your system in the second half of your cycle.
💡 What studies show:
Women who regularly took chasteberry reported less breast tenderness, irritability, and headaches, with measurable hormonal balance after just two to three cycles.
👉 Perfect if you want to regulate your hormones naturally, without synthetic options.
- Turmeric (Curcuma longa) — for Calm and Emotional Stability
Turmeric is more than a spice — it’s a natural anti-inflammatory with surprising benefits for mood and energy.
Its key compound, curcumin, influences neurotransmitters like serotonin and dopamine through the BDNF (Brain-Derived Neurotrophic Factor) pathway — supporting mental balance and resilience.
💡 What studies show:
Women who took curcumin during the luteal phase reported fewer mood swings, less fatigue, and lower inflammation-related pain.
👉 Ideal if you feel PMS not only physically, but emotionally too.
- Lady’s Mantle (Alchemilla vulgaris) — for a Smoother Cycle
Known as the “woman’s friend” since medieval times, lady’s mantle supports your body during hormonal fluctuations.
Its tannins, flavonoids, and triterpenes have natural antispasmodic, anti-inflammatory and hormone-balancing properties.
💡 What studies show:
Lady’s mantle helps regulate the luteal phase, soothes cramps, and may support a more regular, balanced menstrual rhythm.
👉 Especially helpful if your PMS involves pain, irregular cycles or lower abdominal tension.
- Ginkgo biloba — for Clarity and Lightness
Best known for improving memory and circulation, Ginkgo biloba has also been shown to relieve both physical and emotional PMS symptoms.
It enhances blood flow, reduces oxidative stress, and supports brain function — all crucial during the premenstrual phase.
💡 What studies show:
In clinical trials using Ginkgo extract, women experienced a significant reduction in PMS symptoms, especially breast tenderness, headaches, and mood swings.
👉 A great choice if you feel mentally foggy or emotionally drained before your period.
The Bottom Line: Science Meets Nature
PMS isn’t something you just have to “put up with.”
Plants like chasteberry, turmeric, lady’s mantle and ginkgo each work on different biological pathways — hormonal, inflammatory and neurological — to help your body find balance again.
Taken together or individually, these herbs offer a gentle, yet scientifically supported approach to easing PMS naturally.
👉 That’s why Resilovit® PrePeriod brings them together with essential micronutrients like magnesium, vitamin B6 and antioxidants — to help you feel balanced, calm, and like yourself again.
Important: If you are pregnant or think you might be, herbal remedies – like any other supplements – should only be used after consulting your doctor or healthcare professional.
FAQ – Herbal Help for PMS
How long does it take for herbal remedies to work?
Most women notice improvement after two to three cycles. Herbal remedies work gently but effectively over time.
Can I combine different herbs?
Yes! Combinations — such as chasteberry with turmeric or ginkgo — can enhance their overall effect.
Are there any side effects?
They’re generally well tolerated. If you have a medical condition, are pregnant or take medication, check with your healthcare provider first.
When should I consider Resilovit® PrePeriod?
If you experience PMS regularly and want a natural, evidence-based way to support your hormonal balance.
by Dr. Birgit Wogatzky | Nov 8, 2025 | PMS en, Symptoms of nutrient deficiency
How Your Lifestyle Shapes How You Feel Before Your Period
It’s that time again — the days before your period.
Your breasts feel sore, your mood swings from calm to chaos, and you just don’t feel like yourself.
You might wonder: Why does PMS hit me so much harder than others?
New research from 2024 shows that your lifestyle, particularly what you eat, how much you move, your weight and even how you sleep can deeply influence how intense you experience PMS.
What Science Tells Us
In a study of 369 medical students, Azadi et al. (2024) found that around 70% of participants experienced PMS, and the severity of their symptoms was strongly linked to:
- Body mass index (BMI)
- Dietary fat intake
- and overall lifestyle habits
Women with higher body fat or diets rich in unhealthy fats reported more intense symptoms — from bloating and irritability to fatigue and pain.
Why?
Excess fat tissue produces oestrogen, and too much of it disrupts hormonal balance.
When oestrogen levels rise relative to progesterone, PMS symptoms can worsen.
How Your Daily Habits Shape Your Hormonal Balance
Eat well
A wholefood, nutrient-rich diet helps stabilise hormones and reduce inflammation.
Experts recommend:
- plenty of fruit, vegetables, legumes, wholegrains, and omega-3s,
- less fat, sugar, salt, caffeine, and alcohol.
These foods support serotonin production, balance blood sugar, and can ease both physical and emotional PMS symptoms.
Move Your Body — Even a Little Helps
Regular exercise, especially aerobic movement like walking, cycling, or dancing, helps regulate your hormones naturally.
It lowers stress hormones such as cortisol and boosts endorphins — your body’s natural mood lifters.
Sleep and Stress Management
Lack of sleep and chronic stress disrupt the delicate relationship between oestrogen and progesterone.
Prioritising rest, mindfulness and relaxation techniques helps your body restore its rhythm.
Maintain a Healthy Weight
According to Azadi et al. (2024), every one-point increase in BMI raised the likelihood of PMS by roughly 7%.
Keeping your weight stable supports hormonal balance and reduces inflammation.
Small Shifts, Big Results
You don’t need perfection — just consistency.
Start with gentle, achievable habits:
- Eat breakfast to keep your blood sugar steady.
- Swap processed foods for colourful, fresh meals.
- Move your body every day, even if it is only for 20 minutes.
- Drink enough water — dehydration worsens headaches and bloating.
And most importantly: be kind to yourself.
PMS isn’t weakness — it’s your body’s way of asking for care and balance.
A Natural Helping Hand: Resilovit® PrePeriod
If lifestyle changes alone aren’t enough, targeted micronutrients can make a difference.
Resilovit® PrePeriod combines chasteberry (Vitex agnus castus), magnesium, vitamin B6, and antioxidants — a synergy proven to regulate hormonal activity and ease PMS symptoms naturally.
For calmer days — and a more balanced you. 🌸
FAQ – Lifestyle & PMS
Does exercise really help with PMS?
Yes! Regular movement reduces stress, improves mood, and relieves cramps and tension.
Can certain foods make PMS worse?
Yes. Diets high in fat, sugar or processed foods can intensify symptoms. Focus on whole, anti-inflammatory foods instead.
Does weight really matter?
It can. Higher body fat increases oestrogen production, which may worsen PMS.
Should I avoid caffeine before my period?
Yes — caffeine raises cortisol, which can amplify anxiety and breast tenderness.
by Dr. Birgit Wogatzky | Nov 8, 2025 | PMS en, Symptoms of nutrient deficiency
When Your Body Takes Over – What’s Really Behind PMS
You wake up and just feel… different.
Everything seems to get on your nerves, your stomach feels bloated, you crave chocolate, and even the smallest thing makes you tear up.
Don’t worry – you’re not “too emotional”. Your body is simply sending you a message: you’re in your luteal phase and experiencing PMS.
What Is PMS, Exactly?
Premenstrual Syndrome (PMS) refers to a mix of physical, emotional and behavioural symptoms that appear a few days before your period – and usually ease once your period starts.
Up to three in four women experience PMS at some point in their lives. For some, it’s just a mild inconvenience. For others, it can make daily life feel completely overwhelming.
Common PMS symptoms include:
- Physical: headaches, cramps, breast tenderness, bloating, fluid retention, digestive changes
- Emotional: irritability, mood swings, sadness, anxiety, poor concentration
- Behavioural: cravings, sleep problems, fatigue, withdrawal
Why Does PMS Happen?
PMS is thought to result from hormonal fluctuations during the menstrual cycle and changes in brain chemistry – especially low levels of serotonin, the so-called “feel-good” hormone.
Lifestyle factors such as stress, diet and lack of sleep can make symptoms worse.
- Hormones on a Rollercoaster
The rise and fall of oestrogen and progesterone in the second half of the cycle (the luteal phase) can trigger stronger PMS symptoms in sensitive women.
- Serotonin and Brain Chemistry
Women with PMS often have lower serotonin levels, which affects mood, appetite, sleep and pain perception – leading to irritability, sadness, cravings and restlessness.
- Lifestyle & Other Triggers
- Diet: Too much sugar, salt and saturated fat can worsen bloating and mood swings.
- Substances: Alcohol, caffeine and nicotine can intensify symptoms.
- Lack of movement: Sedentary habits and poor sleep increase fatigue and tension.
- Stress: High cortisol levels disrupt hormonal balance and amplify PMS.
- Nutrient gaps: Deficiencies in magnesium or calcium can play a role.
- Genetics: PMS often runs in families, suggesting a hereditary component.
Natural Ways to Manage PMS (No Hormones Needed)
- Nourish your body
- Choose complex carbs like oats or wholegrains to stabilise blood sugar.
- Eat plenty of fruit and veg for fibre and antioxidants.
- Include oily fish (salmon, mackerel) for omega-3s that reduce inflammation and cramps.
- Snack on nuts and pulses for steady energy and fewer cravings.
- Move and stretch
Exercise lowers stress hormones and boosts your mood. Even a brisk walk, yoga or light workout can make a big difference.
- Lower your stress levels
Relaxation techniques like meditation, journalling or mindful breathing can calm your nervous system and ease PMS tension.
- Prioritise good sleep
A consistent sleep routine and screen-free evenings can balance your hormones and reduce irritability.
- Try herbal support
Vitex agnus-castus (chasteberry) is one of the most researched herbal remedies for PMS – shown to help with mood swings and breast tenderness.
Extra Support: Resilovit® PrePeriod
If lifestyle changes alone don’t do the trick, targeted nutritional support can help.
Resilovit® PrePeriod combines chasteberry with plant extracts, antioxidants and key micronutrients – designed to support hormonal balance and ease PMS naturally.
Because you deserve to feel like yourself again – calm, centred, and in control.
FAQ: Your PMS Questions Answered
How long does PMS last?
Typically, PMS starts three to ten days before your period and eases once bleeding begins.
Why do I crave chocolate so much?
Low serotonin and fluctuating blood sugar trigger cravings for carbs and sweets that temporarily boost mood.
Can PMS be prevented?
Not completely – but a healthy lifestyle with balanced nutrition, regular movement and stress management can make a huge difference.
What natural supplements help with PMS?
Chasteberry, magnesium, B vitamins and antioxidants such as curcumin are supported by studies for PMS symptom relief.
Final Thoughts
PMS isn’t “all in your head” – it’s a genuine interplay between hormones, brain chemistry and lifestyle.
The good news? You can do something about it. With nourishing foods, movement, rest and micronutrient support, you can restore your balance naturally.
👉 With Resilovit® PrePeriod, you get targeted support designed to help you feel like yourself again – every cycle.
