TL;DR
Mood swings before your period are a real and common experience. They’re caused by hormonal fluctuations—especially in oestrogen, progesterone, and serotonin. While most people experience mild changes, some may face severe emotional shifts due to a condition called PMDD.
The good news? There are proven ways to manage these symptoms, from lifestyle changes to supplements and professional support.
What Are Premenstrual Mood Swings (PMS) ?
Mood swings before your period — also known as premenstrual mood swings — are a common symptom of PMS (premenstrual syndrome). Many women in Malaysia experience sudden emotional changes, such as irritability, anxiety, or sadness, days before their period begins.
Premenstrual mood swings refer to emotional changes that occur during the luteal phase of the menstrual cycle—usually one to two weeks before menstruation begins. You might feel unusually emotional, irritated, anxious, or even low in energy.
These mood changes are a normal part of the menstrual cycle, but for some, they can interfere with daily life and relationships.
These shifts in mood are more than just emotional fluctuations — they’re closely tied to hormonal changes happening in the body. Understanding the root causes can help you manage symptoms more effectively and naturally.
Causes: Why Do They Happen?
1. Hormonal Fluctuations
- After ovulation, progesterone increases and oestrogen drops, which can affect brain chemicals like serotonin—a mood-regulating neurotransmitter.
- Lower serotonin levels can lead to irritability, sadness, and poor sleep.
2. Brain Chemistry
- Serotonin, dopamine, and GABA imbalances play a role in regulating mood, anxiety, and energy.
- When these neurotransmitters are thrown off balance by hormone changes, your emotional state can shift dramatically.
3. Lifestyle Triggers
- Stress, poor sleep, lack of exercise, or a sugar-heavy diet can worsen symptoms.
- Caffeine and alcohol can also affect mood and hormone sensitivity.
Symptoms of Premenstrual Mood Swings
Here’s what you might feel:
- Irritability or sudden anger
- Anxiety or restlessness
- Crying spells or emotional sensitivity
- Moodiness or sadness
- Difficulty concentrating
- Low motivation or fatigue
- Trouble sleeping
If these symptoms are severe, recurring, and affect your daily life, you may be experiencing Premenstrual Dysphoric Disorder (PMDD).
Why Does Premenstrual Syndrome Happens?
Experts aren’t sure about the exact cause of PMS, but it’s likely linked to hormonal fluctuations that happen during the second half of the menstrual cycle.
Ovulation happens about halfway through your cycle. During this time, your body releases an egg, causing estrogen and progesterone levels to drop. A shift in these hormones can lead to both physical and emotional symptoms.
Changes in estrogen and progesterone levels also influence serotonin levels. This is a neurotransmitter that helps regulate your mood, sleep cycle, and appetite. Low levels of serotonin are linked to feelings of sadness and irritability, in addition to trouble sleeping and unusual food cravings — all common PMS symptoms.
Mood swings are one of the most severe PMS symptoms.
PMS vs PMDD: What’s the Difference?
| Feature | PMS (Premenstrual Syndrome) | PMDD (Premenstrual Dysphoric Disorder) |
|---|---|---|
|
Emotional symptoms |
Mild to moderate mood changes |
Intense mood swings, anger, depression |
|
Impact on daily life |
Manageable |
Disrupts work, school, or relationships |
|
Requires medical diagnosis |
No |
Yes |
|
Treatment |
Lifestyle changes, supplements |
Medication, therapy, and lifestyle |
The Science Behind Premenstrual Mood Swings
Hormonal fluctuations during the menstrual cycle play a significant role in how you feel emotionally.
As estrogen and progesterone levels drop after ovulation, they can affect neurotransmitters in the brain, especially serotonin, which is responsible for regulating mood, sleep, and appetite. Low serotonin levels may lead to feelings of sadness, irritability, or anxiety — all common signs of PMS mood swings.
A study published by the National Institutes of Health (NIH) shows that women who experience PMS have significantly lower serotonin activity compared to those who don’t. This hormonal and chemical interplay is why mood-related PMS symptoms feel so intense for some women.
How To Manage Premenstrual Mood Swing Prior To Period?
There are several potential treatment and management options for people dealing with mood swings prior to their period. Some common options include the following:
Keeping a mood diary
People can try keeping a record of their mood swings and when they occur during the menstrual cycle. This can help a person recognize the hormonal causes of their mood swings, and anticipate them happening.
You can track your cycle and symptoms using a period-tracking app on your phone. Look for one that allows you to add your own symptoms.
You can also print out a chart or make your own. Across the top, write the day of the month (1 through 31). List your symptoms down the left side of the page. Put an X in the box next to the symptoms you experience each day. Note whether each symptom is mild, moderate, or severe.
To track mood swings, make a note when you experience any of these symptoms:
- sadness
- sudden, unexplained changes in your mood
- crying spells
- irritability
- poor sleep or too much sleep
- trouble concentrating
lack of interest in your daily activities - tiredness
- low energy
Eating a balanced diet
A balanced diet low in added sugars, sodium, and caffeine could help to reduce mood swings. Try to resist the junk food cravings that can come with PMS. Large amounts of sugar, fat, and salt can all wreak havoc on your mood.
You don’t have to cut them out completely, but try to balance out these foods with fruits, vegetables, and whole grains. This will help keep you full throughout the day and help avoid drops in blood sugar, which can make you irritable.
Exercise
Stress
Unmanaged stress can worsen mood swings. Use deep breathing exercises, meditation, or yoga to calm both your mind and body, especially when you feel PMS symptoms coming on.
Sleep
Taking calcium-rich food or calcium supplement
A clinical trial found that a calcium supplement helped with PMS-related feelings of anxiety, depression and sadness.
Many foods are good sources of calcium, including:
- milk
- yogurt
- cheese
- leafy green vegetables
- fortified orange juice and cereal
You can also take a calcium supplement like AQUACORE.
Natural Ways to Ease PMS Mood Swings
While PMS is a natural part of the menstrual cycle, managing the mood swings that come with it doesn’t always require medication.
Here are some natural remedies that may help:
- Eat magnesium-rich foods like leafy greens, nuts, and bananas to support neurotransmitter function.
- Omega-3 fatty acids (found in fish and flaxseed) have been linked to improved mood and hormonal balance.
- Calcium supplementation may help reduce mood-related PMS symptoms.
👉 Learn more about calcium supplements here - Herbal remedies such as evening primrose oil or chasteberry may offer hormonal support.
- Regular exercise and adequate sleep help regulate stress and emotional health.
When to Seek Help
If mood swings:
- Last more than 14 days
- Affect your work or relationships
- Come with thoughts of hopelessness or aggression
💡 Talk to a healthcare provider. You may benefit from treatment such as therapy, hormonal regulation, or antidepressants.
Common PMS Symptoms vs. Mood-Related PMS Symptoms
| Symptom Type | Examples | Possible Triggers |
|---|---|---|
|
Physical Symptoms |
Bloating, cramps, fatigue |
Estrogen & progesterone changes |
|
Mood-Related Symptoms |
Irritability, anxiety, sadness |
Serotonin drop, hormonal imbalance
|
How to Manage Premenstrual Mood Swings
1. Track Your Cycle
Use apps to identify mood patterns. Knowing when symptoms start can help you prepare.
2. Eat a Balanced Diet
- Focus on whole grains, fruits, leafy greens, and healthy fats.
- Avoid excess sugar, caffeine, and alcohol.
3. Exercise Regularly
- Aerobic exercise like walking or swimming improves mood and sleep.
- Aim for 30 minutes, 5 times a week.
4. Take Helpful Supplements
Some supplements may support mood balance:
- Magnesium – helps with irritability and fatigue
- Vitamin B6 – improves serotonin production
- Calcium – supports hormonal balance
- Herbal supplements – like chasteberry (Vitex) may reduce symptoms (consult a doctor first)
5. Prioritise Sleep & Stress Relief
- Stick to a sleep schedule.
- Try meditation, breathing exercises, or journaling to manage anxiety.
6. Consider Medical Support
- Cognitive Behavioural Therapy (CBT) is effective for PMDD.
- Hormonal birth control or SSRIs (antidepressants) may be prescribed in moderate to severe cases.
By supplementing HMRlignan, it helps to balance estrogen and progesterone level and alleviate PMS symptom such as mood swings prior to period.
FAQs About Premenstrual Mood Swings
Hormonal changes—especially a drop in oestrogen and serotonin—trigger emotional shifts during the luteal phase.
Typically, 1–2 weeks before menstruation and usually resolve once your period starts.
Yes. Nutrients like magnesium, vitamin B6, and calcium have shown promise in reducing PMS symptoms.
Yes, but if emotions are overwhelming or disrupt your daily life, it could be PMDD.
In A Nutshell
If you’re tired of feeling emotionally drained before every period, it’s time to explore safe and natural solutions. Browse our women’s health supplements today and take the first step towards feeling more in control every month.
