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PMDD Supplement Protocol

Evidence-Based Supplement Guide for Managing PMDD Symptoms

Curated by Dr. Dara Abraham, DO | Board-Certified Osteopathic Psychiatrist

www.drdarapsychiatry.com

Medical Disclaimer

This guide is for educational purposes only. Always consult your healthcare provider before starting any supplement regimen, especially if taking medications, pregnant, breastfeeding, or have existing medical conditions.

1Core Supplements (Start Here)

Calcium

Strong Evidence

Dosage:

1200-1600 mg daily

Timing:

Divided doses with meals

Why: Research shows calcium can reduce PMDD symptoms by up to 48%. Use calcium carbonate or citrate forms.

Safety: Generally safe; may cause constipation in some individuals.

Vitamin D

Moderate Evidence

Dosage:

1000-2000 IU daily (adjust based on blood levels)

Timing:

With food containing fat

Why: Vitamin D deficiency is common in PMDD. Optimal blood levels are 40-60 ng/mL.

Safety: Safe at recommended doses; monitor levels with blood work.

Magnesium (Glycinate or Citrate)

Moderate Evidence

Dosage:

200-400 mg daily

Timing:

Evening (may help with sleep)

Why: Helps with mood, anxiety, sleep, bloating, and cramps. Start low and increase gradually.

Safety: May cause loose stools at higher doses; glycinate form has better tolerance.

Vitamin B6 (Pyridoxine)

Moderate Evidence

Dosage:

50-100 mg daily (DO NOT exceed 100 mg)

Timing:

Morning with breakfast

Why: Supports neurotransmitter production. Works best when combined with magnesium.

Safety: High doses (>200 mg) can cause neuropathy. Stay under 100 mg daily.

2Supportive Supplements (Add as Needed)

Omega-3 Fatty Acids (EPA/DHA)

Moderate Evidence

Dosage:

1000-2000 mg EPA+DHA daily

Timing:

With meals

Why: Anti-inflammatory omega-3s support brain health and may reduce mood symptoms.

Chasteberry (Vitex)

Moderate Evidence

Dosage:

20-40 mg standardized extract daily

Timing:

Morning on empty stomach

Why: May help balance hormones. Effects typically seen after 3 months of consistent use.

Caution: Avoid with hormonal contraceptives; may cause mild GI upset.

Evening Primrose Oil

Limited Evidence

Dosage:

1000-1500 mg daily

Timing:

With meals

Why: Contains GLA which may help with breast tenderness and mood. Takes 2-3 cycles to see effects.

3Advanced Options (Consult Provider First)

L-Tryptophan or 5-HTP

Dosage:

500-1000 mg L-Tryptophan OR 50-100 mg 5-HTP

Timing:

Evening, away from protein-rich meals

Why: Precursors to serotonin that may help with mood symptoms.

⚠️ WARNING: Do NOT combine with SSRIs, SNRIs, or other serotonergic medications without medical supervision. Risk of serotonin syndrome.

4Cycle-Based Protocol

Follicular Phase (Days 1-14)

From first day of period to ovulation

• Continue core supplements (Calcium, Vitamin D, Magnesium, B6)
• Omega-3s daily
• This is typically your "good" phase - maintain baseline support

Luteal Phase (Days 15-28)

From ovulation to period - when PMDD symptoms typically appear

• Continue all core supplements
• Consider increasing magnesium to 400 mg if tolerated
• Add Chasteberry if not already taking
• Evening Primrose Oil for breast tenderness
• Track symptoms daily to identify patterns

5Tips for Success

Start One at a Time

Add one supplement every 1-2 weeks to identify what works for you.

Be Patient

Give supplements 2-3 menstrual cycles to see full effects.

Track Everything

Use a symptom tracker app like Me v PMDD to monitor effectiveness.

Quality Matters

Choose brands with third-party testing (USP, NSF, ConsumerLab).

Quick Reference Table

Supplement	Daily Dose	Best Time	Primary Benefit
Calcium	1200-1600 mg	Divided, with meals	Overall symptom reduction
Vitamin D	1000-2000 IU	With fatty food	Mood support
Magnesium	200-400 mg	Evening	Anxiety, sleep, cramps
Vitamin B6	50-100 mg	Morning	Mood, PMS symptoms
Omega-3	1000-2000 mg EPA+DHA	With meals	Inflammation, mood
Chasteberry	20-40 mg	Morning, empty stomach	Hormone balance

Dr. Dara Abraham, DO

Board-Certified Osteopathic Psychiatrist

Adult ADHD & Women's Mental Health Specialist

www.drdarapsychiatry.com

Last Updated: February 2026