DIETARY SUPPLEMENTS
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Premenstrual Syndrome (PMS) affects an estimated 30–40% of women of reproductive age, according to the Inserm. Symptoms typically appear 5 to 10 days before menstruation, during the luteal phase of the cycle.
Far from being a simple hormonal imbalance, PMS is now understood as a multifactorial condition involving interactions between:
Common symptoms include bloating, breast tenderness, fatigue, headaches, mood swings, anxiety, irritability, food cravings, sleep disturbances, and temporary weight gain.
PMS is not random — it reflects underlying biological dysregulation.
Research published in journals such as The Lancet and indexed in PubMed shows a critical shift:
PMS is not necessarily caused by abnormal hormone levels, but by an increased sensitivity to normal hormonal fluctuations [1].
After ovulation, the balance between estrogen and progesterone shifts. In many cases, PMS symptoms are associated with a rapid decline in progesterone toward the end of the cycle, triggering systemic effects.
Progesterone is metabolized into allopregnanolone, a neuroactive steroid that modulates GABA-A receptors, key regulators of mood, anxiety, and stress response.
In women with PMS or PMDD (Premenstrual Dysphoric Disorder), this system appears dysregulated [2], leading to:
This explains why PMS is as much neurological as it is hormonal.
Emerging evidence suggests that PMS is associated with low-grade inflammation and oxidative stress imbalance [3].
This contributes to:
PMS can therefore be understood as a cyclical inflammatory state, influenced by diet, stress, and metabolic health.
The gut microbiome plays a key role in estrogen metabolism through the “estrobolome” — bacteria involved in hormone regulation.
Recent studies show differences in gut microbiota composition in women with PMS [4], suggesting a strong link between:
Clinically, PMS does not present as a single pattern. A functional approach identifies five dominant PMS profiles:
General discomfort, fatigue, diffuse symptoms.
Marked by anxiety, irritability, and sleep disturbances.
Bloating, swelling, temporary weight gain.
Strong sugar cravings and loss of control around food.
Cyclical low mood, sadness, emotional withdrawal.
Each profile reflects a different underlying biological imbalance.
The most effective strategies do not simply target symptoms — they address root biological mechanisms:
This is the foundation of a cellular health approach, where nutrients act as biological signals influencing energy production, inflammation, and brain function.
OIL
2 capsules daily (morning and evening)
→ supports hormonal balance and inflammatory regulation
Classic PMS
→ add HARMONY
1 capsule morning and evening during PMS phase
Anxiety PMS
→ BALANCE
2 capsules at midday
Water retention PMS
→ DRAIN
1 to 2 capsules morning and evening
Cravings PMS
→ BALANCE
2 capsules at midday
Depressive PMS
→ BALANCE
1 capsule morning and 1 at dinner
Nutrition plays a major role in symptom intensity.
Two high-impact adjustments:
These changes help restore metabolic stability and reduce inflammatory load.
PMS is not something you have to tolerate.
It is a biological signal — one that can be understood, regulated, and improved through a targeted, science-based approach.
“You should no longer have to suffer from PMS — it is possible to act effectively and naturally.” — Dr. Espinasse
The most common PMS symptoms include mood swings, anxiety, irritability, bloating, fatigue, headaches, breast tenderness, food cravings, and sleep disturbances. Symptoms typically appear 5–10 days before menstruation.
PMS is primarily caused by sensitivity to hormonal fluctuations, particularly the drop in progesterone after ovulation. It also involves brain chemistry (GABA), inflammation, and gut microbiome imbalances.
PMS symptoms usually last a few days up to 10 days before the start of menstruation and resolve shortly after the period begins.
Effective natural strategies include:
Yes. Research shows that PMS is associated with low-grade inflammation, which contributes to pain, bloating, fatigue, and mood disturbances.
PMDD (Premenstrual Dysphoric Disorder) is a severe form of PMS, primarily affecting mood, with intense anxiety, depression, and emotional instability that can significantly impact daily life.
Yes. Diet directly influences:
All of which play a key role in PMS severity.
[1] Rapkin AJ, Winer SA. Premenstrual syndrome and premenstrual dysphoric disorder.
https://pubmed.ncbi.nlm.nih.gov/22611222/
[2] Hantsoo L, Epperson CN. Premenstrual Dysphoric Disorder.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7231988/
[3] Granda D et al. Oxidative stress and inflammation in PMS.
https://www.mdpi.com/2076-3921/10/4/604
[4] Takeda T et al. Gut microbiota and PMS.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9140228/
[5] Yonkers KA et al. PMS and PMDD. The Lancet
https://www.thelancet.com/journals/lancet/article/PIIS0140673608605279/fulltext
[6] Inserm — PMS overview
https://www.inserm.fr/c-est-quoi/payetoncycle-cest-quoi-le-syndrome-premenstruel/