Short answer: Yes - when it’s personalised and supportive.

PMDD (Premenstrual Dysphoric Disorder) is a severe form of PMS linked to hormone sensitivity, serotonin imbalances, and nervous system dysregulation. While nutrition alone isn’t a cure, it’s a powerful tool to help manage symptoms and reduce the intensity of mood swings, anxiety, and fatigue.

Here’s how your diet can help:

1. Stabilise Blood Sugar

Sudden blood sugar crashes can worsen anxiety, irritability, and energy dips. Eating every 3–4 hours and including protein, fibre, and healthy fats at each meal and snack helps maintain balance and steadier moods.

Try: overnight oats with protein powder, chia seeds, and almond butter. Avoiding carb-only meals is key.

2. Support Hormone Metabolism

Your liver and gut play key roles in metabolising hormones and neurotransmitters. Support them with cruciferous vegetables (like broccoli and rocket), hydration, and at least 30-35g of fibre daily to reduce oestrogen overload and inflammation.

Tip: Daily flaxseed or psyllium husk can be helpful.

3. Boost Serotonin Naturally

Tryptophan (the amino acid that builds serotonin) is found in foods like turkey, eggs, tofu, and seeds. It needs B6, magnesium, and carbs to convert effectively. This is why restrictive diets may worsen PMDD.

Tip: Focus on balanced meals - not cutting carbs.

4. Remove Common Triggers

Some women are especially sensitive to alcohol, caffeine, and sugar, especially in the luteal phase (the two weeks before your period). These can spike cortisol, disrupt sleep, and affect your mood.

Try: Swapping coffee for matcha or chicory, and see how your symptoms shift.

5. Support Your Nervous System

PMDD often flares when your nervous system is under pressure. Support it with magnesium glycinate, B-complex vitamins, and stress-reducing rituals like meditation, deep breathing, walking in nature, or gentle yoga.

Think: Daily nervous system nourishment as well as great nutrition.

The Bottom Line:

While there’s no one-size-fits-all fix, nutritional strategies can offer a solid foundation for managing PMDD. The key is consistency and customisation. Work with your cycle, track your symptoms, and make small, sustainable changes that help you feel grounded and empowered - not overwhelmed.

Want a personalised PMDD-friendly meal plan or supplement protocol? Get in touch and let’s build your blueprint together.

LET'S OPTIMISE YOUR NUTRITION

Megan Hallett and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on meganhallett.com is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.