‘Well someone’s on her period…’
One of the most annoying comments ever? Possibly.
Crying into a bowl of ice cream, flying off the handle unprovoked, or buried under a duvet watching The Notebook - these sorts of tropes are often thrown around as a joke or stereotype on TV, but the truth is that for many women, low mood during the menstrual cycle isn’t just an exaggeration - it’s a real, scientifically-backed experience. But why does this happen, and why does it affect some women more than others?
The science behind PMS low mood
Hormones play a crucial role in regulating mood, and throughout your menstrual cycle, hormone levels fluctuate significantly. At the start of your cycle, oestrogen levels begin to rise, reaching their peak just before ovulation. This hormone is often associated with positive feelings, energy, and overall wellbeing (great!), however after ovulation, oestrogen levels dip and progesterone levels rise. This shift can bring about feelings of fatigue, sadness, and irritability, and for some women, these mood changes can be severe enough to interfere with their daily lives.
What’s going on here then?
All these changing hormones are having a direct impact on the neurotransmitter serotonin (a.k.a the ‘happy’ hormone). When progesterone rises, it can reduce the availability of serotonin in the brain, which can lead to those feelings of anxiety, depression, and overall low mood.
Levels of testosterone also gradually decline, which can contribute to a lack of energy, and fluctuating blood sugar levels, poor sleep, and stress during this phase can also play a role.
So how can we manage all of this, and boost our mood?
What to avoid
- High sugar and caffeine – cause blood sugar spikes and crashes, affecting energy and mood.
- Alcohol – disrupts hormones and sleep. Why not opt for a mocktail next time - or go for a low-sugar mixer like a naturally sparkling water to reduce the blood sugar spike?
- Low magnesium or B vitamins – these nutrients support mood regulation and nervous system health.
- Poor sleep – affects how well you cope with stress and can heighten irritability.
- Lack of exercise – movement helps regulate hormones and boosts feel-good endorphins.
What can help
- Complex carbs (like oats, brown rice, sweet potato) – support serotonin production. Store leftovers overnight and eat the next day to increase resistant starch - your gut will thank you!
- Magnesium-rich foods (like leafy greens, nuts, dark chocolate) – may reduce anxiety and cramps.
Vitamin B6 and Omega-3s – support brain health and hormone balance. - Soov’s Ova drink powder (with myo-inositol, cinnamon, and chromium, and zinc) is designed to help reduce menstrual symptoms like fatigue and low mood. I’m also a big fan of their Flow (daily multivitamin) too, which contains Vitamin B6 (good for serotonin and dopamine), and Magnesium (which can help calm the nervous system).
- Regular exercise – improves mood and reduces stress.
- Mindfulness or stress reduction techniques – like yoga, deep breathing, or journaling.
Targeted Hormone Support with Soov
Soov is a beautifully formulated range of women’s health supplements that I recommend to clients seeking natural support throughout their menstrual cycle. Created by women, for women, Soov was designed to help with the kinds of symptoms that many experience each month - like low mood, cravings, bloating, and cramps - but that often get brushed aside.
What I really appreciate about the range is that it’s rooted in a real understanding of how our hormones shift across the cycle, and each product is thoughtfully put together with ingredients that actually make sense - like magnesium for cramps, adaptogens for stress, and botanicals to support mood and energy.
To help you get the most out of Soov, I’ve created a simple guide below. By combining and layering products in tune with your body’s needs during each phase, you can experience more targeted, lasting relief, whatever symptoms you're navigating.
Your PMS game plan
Low Mood, PMS Anxiety, or Overwhelm
If you’re feeling emotionally unstable, weepy, snappy, or just generally down in the lead-up to your period, try:
Stack: Flow (daily) + Vibes (during the second half of your cycle or as needed)
- Flow provides ongoing support with B6, magnesium, and hormone-regulating botanicals.
- Vibes offers extra serotonin and dopamine support with ingredients like saffron, lemon balm, and key amino acids.
When to use: Start Vibes around ovulation (Day 14) and continue through to your period, or just use it on days when your emotional resilience feels low.
Tip: If you're also experiencing bloating or breast tenderness, consider adding Soov’s Ow or Endo for fuller support during the luteal phase.
Cravings, Blood Sugar Crashes, or Irritability
If you’re dealing with emotional eating, sugar cravings, or mood crashes between meals:
Stack: Ova (daily) + Crave (as needed or during the second half of your cycle)
- Ova helps balance blood sugar and reduce fatigue with myo-inositol, chromium, and cinnamon.
- Crave supports better control over impulsive eating and low mood by boosting dopamine.
When to use: Start Crave in the late follicular phase (around Days 10–14) and continue through the luteal phase.
Tip: Crave also pairs well with Flow if your cravings come with low energy or mood dips.
Mental Fatigue, Brain Fog, or Low Motivation
If you're experiencing low focus, mental exhaustion, or that ‘wired but tired’ feeling:
Stack: Flow or Ova (daily) + Buzz (in the morning or early afternoon)
- Buzz supports mental clarity and motivation without the caffeine crash, using ingredients like L-tyrosine and Rhodiola.
When to use: Ideal in the morning or early afternoon during the follicular or ovulatory phase (Days 7–14), or as needed during the luteal phase.
Tip: Buzz combined with 40+ can also help support cognitive function during perimenopause or post-menopause.
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If you’re struggling with PMS or menstrual symptoms of any kind, and would like some expert advice, please don’t hesitate to reach out. You can book a confidential quick consult with me here for an immediate discussion, or opt for the Liebling Health Hormones Package (call or email based), for personalised nutritional and lifestyle guidance over four sessions, in addition to any targeted supplements.
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