Natural Relief for PMS: How Vitamin B6, Magnesium, and Chaste Berry Support Hormone Balance

Paula Gallagher on 12/15/2025

Premenstrual Syndrome (PMS) affects more than just the days before your period. Many women experience symptoms like bloating, mood swings, breast tenderness, food cravings, low energy, and disrupted sleep. These are often tied to hormonal fluctuations—especially estrogen, progesterone, and serotonin.

While lifestyle plays a role, targeted nutrients can make a significant impact. At Village Green Apothecary, many women ask how to support a more balanced cycle naturally. Three nutrients consistently stand out: vitamin B6, magnesium, and chaste berry (Vitex).

Three Nutrients That Support PMS Relief

Vitamin B6: Mood, Cravings, and Estrogen Metabolism

Vitamin B6 (pyridoxine) is critical for neurotransmitter production. Low levels can worsen PMS, particularly mood-related symptoms.

How B6 helps with PMS:

Supports serotonin production for emotional stability
Assists estrogen metabolism
Helps reduce food cravings and blood sugar fluctuations
May ease breast tenderness

Clinical studies show that vitamin B6 can improve irritability, mood swings, and fatigue within 1–2 menstrual cycles.

Magnesium: Cramps, Bloating, and Stress Resilience

Magnesium is a common deficiency and one of the most effective nutrients for PMS relief.

How magnesium supports PMS:

Relaxes muscles and reduces menstrual cramps
Regulates fluid balance to ease bloating
Supports serotonin production
Promotes restful sleep and nervous system balance
Helps manage stress-related PMS symptoms

Factors like stress, caffeine, and sugar can deplete magnesium levels, increasing PMS severity. Learn more in our blog on Magnesium for stress and hormone health.

Chaste Berry (Vitex): Hormone Balance and Progesterone Support

Chaste berry has been used for centuries in traditional herbal medicine for menstrual concerns.

How Vitex supports hormonal balance:

Regulates estrogen and progesterone levels
Supports ovulation and luteal phase health
Reduces breast tenderness and mood swings
Helps regulate irregular menstrual cycles

Vitex acts on the pituitary gland to encourage healthy progesterone production. For best results, consistency over several months is key.

Why These Nutrients Work Best Together

Vitamin B6, magnesium, and chaste berry target different drivers of PMS:

B6: mood support, cravings, estrogen metabolism
Magnesium: cramps, bloating, fluid balance, stress
Chaste berry: hormone balance, progesterone, mood

Together, they offer a comprehensive and synergistic approach to PMS relief.

Additional Nutrients That May Support PMS

While the above three are foundational, additional nutrients can offer further support:

Calcium: May reduce mood and behavioral symptoms
Omega-3s (EPA/DHA): Support inflammation and mood balance
B-complex vitamins: Help with energy and stress
Probiotics: Support estrogen clearance and gut health (see our post on the benefits of probiotics for women's health)
Ginger: Helps relieve cramps and inflammation (explore natural inflammation support with ginger)

When to Consider Professional Support for PMS

You may want to consult with a practitioner if PMS symptoms are:

Worsening over time
Disrupting daily life or work
Affecting mental health
Lasting longer than a week
Causing missed school or social withdrawal

Our clinical team at Village Green Apothecary can support you with functional hormone testing, nutrient panels, and customized recommendations. Learn more in our post on functional hormone testing at Village Green.

Take the Next Step Toward Hormonal Balance

Need help finding the right supplements for your cycle? Book a personalized consultation with one of our wellness practitioners at Village Green Apothecary. We’ll help you create a targeted plan to feel your best all month long.

FAQs About Natural PMS Support

How long does it take for supplements to help with PMS?

Most women notice improvements within 1–2 cycles when consistently using nutrients like B6, magnesium, and chaste berry.

Can I take all three—B6, magnesium, and chaste berry—together?

Yes. These nutrients support different aspects of the menstrual cycle and can be safely combined for comprehensive PMS relief.

Is chaste berry safe for long-term use?

Chaste berry is generally well tolerated and safe for long-term use, especially when guided by a healthcare practitioner.

Are these supplements safe for teens or young women?

Many teens benefit from these nutrients, but it’s best to consult a practitioner for personalized guidance based on age and health history.

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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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