If you’ve ever felt like your breasts are swollen, sore, or heavy before your period, you’re not alone. Many women experience breast tenderness as a common premenstrual symptom, but it’s not always something that’s openly discussed. While some mild discomfort is normal, for others, it can feel like a real burden. So, what causes this discomfort, and what can we do to ease it?
The hormonal causes of breast tenderness
Breast tenderness is closely linked to the hormonal changes that occur during the second half of your menstrual cycle, known as the luteal phase. In this phase, oestrogen and progesterone levels rise, which can cause the breast tissue to retain fluid, leading to swelling and sensitivity. This fluctuation in hormones can result in the familiar feelings of heaviness or soreness in the breasts.
An imbalance in these hormones, especially when oestrogen levels are too high in relation to progesterone (a condition known as oestrogen dominance), can make breast tenderness more severe. If you’re experiencing this symptom, it may be due to this imbalance.
What to avoid
- High caffeine intake: Caffeine can increase fluid retention and make your breasts more sensitive. Why not switch to Matcha or Ceremonial Cacao? Find out why your body will thank you in this blog post.
High-fat, ultra-processed diets: Diets rich in processed foods and unhealthy fats can contribute to hormonal imbalances that worsen breast tenderness. Find out more in this blog post about hacking the Food Matrix.
Lack of regular physical activity: Physical activity helps improve circulation and hormonal balance, which can reduce symptoms. - Chronic stress: Stress triggers the release of cortisol, which can disrupt hormone levels and increase sensitivity, including in the breast tissue.
What can help
- Vitamin B6: Known for its ability to support healthy hormone metabolism, vitamin B6 plays a key role in reducing symptoms like sore breasts and mood swings.
- Magnesium: Magnesium helps reduce fluid retention and relaxes muscles, which may ease the swelling and discomfort associated with breast tenderness.
- Evening primrose oil or omega-3s: Evening primrose oil contains gamma-linolenic acid (GLA), a fatty acid that has been shown to help reduce cyclical breast pain. Omega-3 fatty acids also contribute to hormone balance and inflammation reduction.
- If you’re looking for a daily vitamin that will provide you with these building blocks, I recommend Soov’s Endo daily multivitamin (containing Vitamin B6 and Evening primrose) or even their Flow daily multivitamin too (containing Vitamin B6, Vitamin E and Magnesium).
- Reducing caffeine and salty foods: Cutting back on these can help reduce fluid retention and may ease the discomfort associated with breast tenderness.
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
Breast tenderness before your period is often linked to hormonal imbalances - particularly oestrogen dominance, fluid retention, and low levels of magnesium or vitamin B6. This discomfort may also be accompanied by emotional symptoms such as irritability, mood swings, or feeling overwhelmed. The most effective Soov stack will depend on whether your symptoms are mainly physical, emotional, or a combination of both.
Step 1: Choose Your Base – Flow, Endo, or Meno
Flow – Best for mood changes with mild breast tenderness
Flow is a great choice if your PMS symptoms are primarily emotional, and breast tenderness is present but not your main concern.
Use Flow if you experience:
- Irritability, low mood, or PMS-related mood swings
- Mild to moderate breast tenderness
- A need for ongoing emotional and hormonal support throughout your cycle
Key ingredients: Vitamin B6, magnesium, saffron, lemon balm, dong quai, zinc, selenium
How to take: Use daily to help balance oestrogen and progesterone and support serotonin and GABA pathways for emotional stability.
Endo - Best for more significant tenderness and oestrogen dominance
Endo is ideal if your breast tenderness is more severe, persistent, or clearly linked to hormonal and inflammatory triggers.
Use Endo if your breast pain is:
- Swollen, sore, or long-lasting
- Accompanied by heavy periods, bloating, or water retention
- Triggered by caffeine, sugar, or other signs of high oestrogen
Key ingredients: Indole-3-Carbinol (to support oestrogen clearance), Vitamin B6, evening primrose oil, magnesium
How to take: Use daily, especially during the follicular and luteal phases, to support healthy oestrogen metabolism and reduce breast sensitivity.
Meno – Best for cyclical tenderness in your 40s and beyond
Meno is formulated for those in their 40s or older who are experiencing perimenopausal changes and irregular cycles.
Use Meno if you’re:
- Over 40 and noticing hormonal fluctuations, fatigue, or disrupted cycles
- Experiencing breast tenderness alongside hot flushes, anxiety, or poor sleep
Key ingredients: Adaptogens, B-vitamins, magnesium, and hormone-balancing botanicals
How to take: Use daily to ease hormonal shifts, support energy, and reduce cyclical tenderness during the later reproductive years.
Step 2: Add Ow or Vibes for Targeted Support
Ow – For physical relief from swollen or painful breasts
Ow offers fast, targeted support when your breasts feel sore, heavy, or swollen in the lead-up to your period.
Use Ow if you notice:
- Puffy, tender breasts—particularly in the days before your period (around Days 21–28)
- Signs of fluid retention or lymphatic stagnation
Best paired with: Endo or Meno (can also be used alongside Flow)
How to take: Use daily for 5 to 7 days before your period, or whenever breast tenderness flares.
Tip: Pair with gentle lymphatic massage or light movement to encourage drainage and reduce discomfort.
Vibes – For emotional sensitivity and hormonal mood swings
Vibes is designed to calm emotional reactivity that can make physical symptoms feel more intense.
Use Vibes if breast tenderness is accompanied by:
- Anxiety, mood swings, overstimulation, or tearfulness
- PMS-related emotional symptoms that worsen physical discomfort
Best paired with: Flow (or a combination of Flow and Endo if both physical and emotional symptoms are strong)
How to take: Begin around ovulation (Day 14) and continue until your period starts.
Tip: Combine with Ow for holistic support if you're feeling physically and emotionally tender.
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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.