PMS & PCOS Support
Premenstrual syndrome (PMS) and polycystic ovary syndrome (PCOS) are two different conditions that affect many women. Our pharmacist and nutrition team offer private, practical support on food, lifestyle and symptom tracking, alongside the care your doctor provides.
Premenstrual syndrome (PMS)
PMS is a group of physical and emotional symptoms that appear in the days or week before a period and ease once the period starts. Most women notice some changes; for some they are strong enough to disrupt daily life.
Why it happens
Hormone levels rise and fall across the menstrual cycle. Some women's brains and bodies are more sensitive to these normal changes, which affects mood-related brain chemicals, fluid balance and pain.
Common symptoms
- Mood swings, irritability, anxiety or low mood
- Tiredness and poor sleep
- Bloating, breast tenderness, headaches
- Food cravings and changes in appetite
PMS or PMDD?
Premenstrual dysphoric disorder (PMDD) is a severe form, with intense depression, anxiety, anger or hopelessness before periods. It needs medical assessment and treatment. If you have thoughts of harming yourself, seek help immediately.
Diagnosis
Keep a symptom diary for at least two cycles: a pattern that comes before your period and goes once it starts points to PMS. A doctor will also check for other causes such as thyroid problems or depression.
Treatment options
Doctors may suggest lifestyle changes, talking therapies such as cognitive behavioural therapy (CBT), hormonal options such as certain contraceptive pills, or other prescribed medicines for severe symptoms.
Nutrition and lifestyle for PMS
- Eat regular, balanced meals; smaller meals every 2 to 3 hours can help with cravings and energy.
- Include wholegrains, beans, green vegetables, milk or yoghurt, fish and fruit.
- Cut down on salt, alcohol and caffeine in the week before your period.
- Exercise regularly: walking, dancing or yoga can ease mood and bloating.
- Protect your sleep and set aside time to manage stress.
Evidence for supplements in PMS is mixed and generally weak, so our pharmacist will advise you personally, taking into account your symptoms, diet and any medicines or contraception you use.
Polycystic ovary syndrome (PCOS)
PCOS is a common hormonal condition that affects how the ovaries work and how the body handles insulin. It is a long-term condition that can be well managed.
What happens in the body
- Irregular ovulation: periods may be irregular, infrequent or absent.
- Higher androgen ("male hormone") effects: excess hair growth on the face or body, acne, or thinning scalp hair.
- Insulin resistance: the body needs more insulin to control blood sugar, which raises the risk of weight gain, type 2 diabetes and heart disease.
Despite the name, you do not need cysts on the ovaries to have PCOS.
Diagnosis
A doctor diagnoses PCOS using internationally agreed criteria: irregular cycles, signs or blood tests showing high androgens, and in some cases an ultrasound or a blood test of ovarian reserve. Other conditions, such as thyroid problems, need to be ruled out.
Fertility
Many women with PCOS conceive, some with medical help. If you are trying for a baby and your cycles are irregular, or you have not conceived after 12 months (6 months if you are over 35), see a doctor. Effective prescribed fertility treatments exist. Be cautious of products advertised as fertility treatments for PCOS: the evidence does not support those claims.
Treatment options
Care is tailored to each woman's goals and may include lifestyle support, medicines prescribed by your doctor to regulate cycles, reduce excess hair or improve insulin response, and fertility treatment when wanted.
Nutrition and lifestyle for PCOS
- A healthy lifestyle helps even without weight loss; no single "PCOS diet" has been shown to be better than another.
- Build meals around vegetables, beans and lentils, wholegrains, fish, eggs and lean meat, with fruit instead of sweets.
- Limit sugary drinks, white bread and fried snacks.
- Aim for regular physical activity, including some muscle-strengthening exercise.
- If you are planning a pregnancy, talk to your doctor or pharmacist about preconception care.
- Get regular checks of blood pressure, blood sugar and cholesterol.
Many supplements are marketed for PCOS, but the international PCOS guideline finds the evidence limited and uncertain and does not recommend specific types or doses. Our pharmacist will give you honest, personal advice rather than a standard list.
How HealthSpot can help
- A private conversation with our pharmacist on WhatsApp or by phone
- Help keeping a symptom or cycle diary and preparing for your doctor's appointment
- A personal nutrition and lifestyle plan for PMS or PCOS
- Help sourcing anything our pharmacist recommends for you
Frequently asked questions
Is there a supplement that cures PCOS?
No. PCOS is a long-term condition. Lifestyle support and treatment from your doctor are the foundation; the evidence for supplements is limited.
Can supplements help me get pregnant with PCOS?
No supplement has been proven to treat PCOS-related infertility. See a doctor: effective prescribed fertility treatments exist.
How do I know if it's PMS or something else?
Keep a diary for two cycles and take it to your doctor. Symptoms that are there all month point to another cause.
Can I take supplements with my contraceptive pill?
Some products can interact with hormonal contraception. Always ask our pharmacist first.