PMDD and PCOS: What No One Tells You About the Connection

Most of us are familiar with the typical premenstrual symptoms bloating, fatigue, mood swings, maybe a headache or two. That’s premenstrual syndrome (PMS), and nearly 90% of women experience it to some degree. But for some women, these symptoms are much more intense. I’m talking about premenstrual dysphoric disorder (PMDD), a severe form of PMS that can deeply affect your mental health, emotions, and overall quality of life. 

What makes PMDD especially tricky is that it’s rooted in the brain’s sensitivity to normal hormone fluctuations, which means it can go hand-in-hand with polycystic ovary syndrome (PCOS). If you’ve been diagnosed with PCOS (or suspect you might have it), you’re probably already familiar with symptoms like irregular menstrual cycles, weight gain, acne, and fatigue all tied back to imbalances in hormone levels like estrogen, progesterone, and testosterone. These same hormonal shifts can also trigger or worsen PMDD.

That’s why in today’s blog post, I’m breaking down exactly how PCOS and PMDD are related, plus sharing natural, hormone-balancing ways to ease your symptoms and maybe even start reversing them for good. Let’s get into it! 

PMDD and PCOS: What No One Tells You About the Connection

The long list of root issues of polycystic ovary syndrome mean women with PCOS already face a ton of chronic hormone-related symptoms. But here’s something many Cysters don’t realize: PCOS can also increase your risk of developing PMDD, a severe form of PMS that affects your mood and overall well-being. 

Understanding how PCOS and PMDD are connected is a powerful tool you can use to know what’s really going on with your hormones, so you can start taking the right steps to relieve symptoms and finally feel more like yourself again. 

Are PCOS and PMDD Linked?

While PMDD and PCOS are two separate conditions, they can absolutely influence each other—and many Cysters experience symptoms of both. Even though research is still growing in this area, we do know that PCOS creates a hormonal environment—like irregular ovulation, lower progesterone levels, and chronic inflammation—that can increase the risk or severity of PMDD symptoms.

Think of it this way: PMDD is an intense sensitivity to hormonal fluctuations, especially in the luteal phase, while PCOS involves more fundamental hormonal imbalances that affect ovulation and hormone production overall. When your hormones are already dysregulated due to PCOS, those premenstrual shifts can feel even more extreme.

What is Premenstrual Dysphoric Disorder?

PMDD is a serious hormone-related mood disorder that occurs after ovulation during the luteal phase of your cycle, typically 1 to 2 weeks before your period starts. It affects about 1.6% of women of reproductive age and goes way beyond your typical PMS. I’m talking about intense emotional and physical symptoms that can seriously disrupt your life, like:

• Severe irritability
• Anger
• Depression
• Anxiety
• Crying spells
• Breast tenderness
• Bloating
• Headaches 
• Migraines
• Joint pain
• Muscle pain
• Sleep disturbances
• Fatigue
• Intense cravings
• Binge eating

Now here’s the important part: PMDD isn’t caused by hormone imbalances like PCOS. Instead, it’s how your brain reacts to those hormone shifts (even if your hormone levels are technically “normal.”) After ovulation, your progesterone naturally rises. But, if you have PMDD, your brain becomes super sensitive to the rise, and it throws off your serotonin, GABA, and dopamine levels three major brain chemicals that regulate your mood.

Most women with PMDD will notice their symptoms ease up almost immediately once their period begins. But, if you also have PCOS, those underlying hormone imbalances and irregular cycles can amplify PMDD symptoms and make things feel even more intense. 

And, if there’s a family history of PMS or PMDD, your chances of developing it are even higher. So if any of this sounds like your experience, you’re not alone there are ways to feel better. 

Can PCOS Cause PMDD?

No, PCOS doesn’t directly cause PMDD, but it can absolutely raise your chances of experiencing it or make your PMDD symptoms feel worse. 

Here’s why: PCOS is a hormonal disorder that throws off how your ovaries function. It typically leads to irregular ovulation, higher levels of testosterone, and not enough progesterone. On the flip side, PMDD is a severe mood disorder that’s triggered by how your brain reacts to the normal hormonal shifts especially estrogen and progesterone that happen during the luteal phase of your cycle. 

So, while they’re two different conditions, PCOS and PMDD can be intertwined when it comes to hormonal chaos. And if you’ve been following Ovafit for a while, you already know that when one hormone is out of balance, it can throw off everything else. 

If you have PCOS and notice that your mood takes a deep dive before your period whether it’s anxiety, anger, sadness, or all three it’s worth tracking those symptoms. Even if you don’t have an official PMDD diagnosis, your body might be reacting in a similar way, and that insight is the first step toward healing. 

How to Treat Premenstrual Dysphoric Disorder with PCOS

Eat a gluten- and dairy-free anti-inflammatory diet. 

What you eat plays a huge role in how your body feels, especially if you’re managing PCOS and PMDD. That’s why I always recommend a gluten- and dairy-free anti-inflammatory diet to help target hormone-related symptoms and support your hormone health. For many Cysters, gluten and dairy can contribute to inflammation and digestive stress, which may worsen hormonal imbalances and intensify symptoms like bloating, mood swings, fatigue, and skin issues. These food sensitivities can also disrupt gut health and blood sugar balance—two things closely linked to hormone regulation and PMDD flare-ups.

And, when you pair a balanced diet with healthy lifestyle changes, you might find yourself losing weight with PCOS (something we all know can be difficult), which may ease both PCOS and PMDD symptoms. 

During the luteal phase, the week or two before your period, your body is extra sensitive. So it’s best to avoid foods that can spike your blood sugar or stress your system, like refined carbs, sugar, and caffeine. Instead, focus on meals built around lean proteins, healthy fats, and fiber, and aim to eat every 3 to 4 hours to keep your blood sugar stable. 

If you’re looking for some extra help getting started with a PCOS-friendly diet to also manage PMDD, grab my free PCOS meal plan or dive into the delicious recipes waiting for you inside The Cysterhood app. 

Take metabolism-supporting supplements.

About 80% of women with PCOS also struggle with insulin resistance, and it can seriously affect their energy, weight, and hormone balance. When your body can’t process glucose properly, instead of turning it into energy, it stores it as fat in the bloodstream. This not only contributes to PCOS symptoms but can make managing PMDD even harder, since stable blood sugar levels are key to keeping mood swings and emotional crashes in check. 

My go-to supplements for improving insulin sensitivity and supporting hormone balance are Ovasitol and Berberine—and yes, you can take both together! Each one works in a unique way to help your body feel more balanced, especially if you’re navigating both PCOS and PMDD.

If you’re choosing just one to start with for PMDD, I recommend beginning with Ovasitol. It contains the research-backed 40:1 ratio of myo- and d-chiro-inositol, which is especially helpful for blood sugar balance, hormone regulation, and mood support—all things that can take a hit during your luteal phase. Plus, Ovasitol is the only NSF-certified inositol supplement with clinically-backed dosage for women with PCOS.

Berberine is another powerful option that helps activate your body’s metabolic pathways, reduce cravings, and lower testosterone levels. It’s great for managing insulin resistance, inflammation, and weight, which are often underlying issues with PCOS.

Whether you start with one or combine both, these supplements are simple, targeted tools to help you feel more steady, clear, and in control throughout your cycle.

Lower inflammation with the right food and an omega-3 supplement.

Chronic low-grade inflammation is a common thread between both PCOS and PMDD, and it can make hormone sensitivity and mood symptoms feel even more intense. 

One of the best ways to calm that inflammation is by adding anti-inflammatory foods to your diet. Think fatty fish like salmon, leafy greens, colorful berries, turmeric, and ginger. These foods work to soothe your system and support hormone balance. 

You can also give your body an extra boost with an omega-3 supplement, which has been shown to reduce mood swings, improve insulin sensitivity, and even ease symptoms of depression. That’s exactly why I included omega-3s in Ovafit’s Metabolism Plus bundle, because your body deserves real support from the inside out. 

Prioritize mood-boosting vitamins and minerals.

Did you know some supplements can also help with emotional regulation? If you’re dealing with PMDD, it’s likely your neurotransmitters like serotonin, GABA, and dopamine are out of balance. That’s where the right supplements can really shine.

Magnesium glycinate, vitamin B6, and vitamin D3 are some of my favorites for boosting mood and calming the nervous system. And, the best part? They’re also incredibly supportive for PCOS systems. It’s like a double win for your hormones and your emotional well-being. PS. We made sure our MetaMulti multivitamin includes magnesium glycinate because we only want the best for our Cysters!

Practice better stress management.

If you’re dealing with PCOS, chances are that your cortisol levels (aka the stress hormone) are running high. That means your body is stuck in “fight or flight” mode, making it harder to relax, rest, or feel balanced. And, here’s the tricky part high cortisol can lead to more inflammation, which only makes your PCOS and PMDD symptoms worse. 

One of the best things you can do to support your body is to build in daily stress-relieving habits that help regulate cortisol and support hormone balance. Think: gentle yoga, breathwork, meditation, acupuncture—or even just stepping outside for a walk in the sunshine.

Another cozy favorite? A soothing cup of Testosterone Relief Tea. This calming blend is made with hormone-supportive herbs like spearmint and chamomile to help you unwind, lower stress, and gently support your androgens—all while giving you a moment of calm in your day. I’ll talk more about this below!

When you focus on lowering cortisol, you’re not just calming your mind, you’re also reducing inflammation and insulin resistance to support hormone balance! 

Sip on hormone-balancing teas. 

One of the most common hormone imbalances in PCOS is elevated androgens AKA male hormones like testosterone. High testosterone can throw off your entire cycle, especially by interfering with ovulation. And, when ovulation is irregular or missing, patients with PCOS can face infertility and PMDD symptoms.

The goal? Get those hormones back in balance so your body can ovulate regularly and feel more aligned. One of my favorite natural ways to support this is with Testosterone Relief Tea, a soothing, herbal blend specifically designed to help lower androgens and support hormone harmony. It’s a gentle but powerful way to help your body get back on track. 

Start taking control of how you feel and start reversing PCOS and PMDD naturally. 

Managing both PCOS and PMDD can feel like a lot, especially when your energy is low and your symptoms are running the show. I get it. It’s exhausting, frustrating, and honestly overwhelming at times. But here’s the truth: with the right lifestyle shifts and targeted support, it is possible to reduce your symptoms and feel like yourself again. 

That’s why at Ovafit, we’ve created a powerful line of NSF-certified supplements specifically designed for PCOS and they can also help ease the effects of PMDD too! Here are a few of my absolute must-haves: 

• Berberine Advanced – A natural GLP-1 booster that helps improve insulin sensitivity, reduce inflammation, support weight loss, heal your gut, and bring your hormones back into balance. 
• Ovasitol – Our signature 40:1 blend of myo- and d-chiro-inositol, clinically shown to support ovulation, stabilize insulin levels, and improve overall hormone function. 
• Testosterone Relief Tea – A cozy herbal blend designed to naturally lower androgen levels and soothe symptoms like acne, hair loss, and irritability. 
• MetaMulti – A daily multivitamin formulated just for women with PCOS to help fill nutrient gaps and support hormone health from every angle. 

You deserve to feel balanced, supported, and in control of your cycle. Let’s take those first steps together!