How omega-3, magnesium and probiotics support PMS

How omega-3, magnesium and probiotics support PMS

Summary: Omega-3s, magnesium, and probiotics are three of the most studied non-hormonal nutrients for premenstrual tension (PMS) relief. In this article, we explore how they work, what the research says, and why Evelyn uses clinical doses of each – so you get real results, not empty promises.


Why non-hormonal relief is now the trend

Many women are tired of health professionals offering them hormonal contraception as a one-size-fits-all cure for PMS symptoms. The shift is clear: more and more people are turning to natural, evidence-based alternatives that support the body rather than override it.

But ‘natural’ doesn’t mean ineffective. In fact, decades of nutritional science back some of the most powerful PMS solutions, with omega-3s, magnesium, and probiotics at the top of that list.

 

1. Omega-3s: anti-inflammatory power for pain and mood

🔍 What they do

Omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid) help modulate the body’s inflammatory response – a key factor in PMS. They also support neurotransmitter function, helping with mood regulation, focus, and irritability.

🧠 Why it matters

Women with PMS tend to have higher levels of inflammatory markers, especially in the luteal phase (the two weeks before menstruation). This contributes to bloating, cramps, breast tenderness, and mood drops, as mentioned in a study in the Journal of Psychosomatic Obstetrics & Gynaecology.

🟢 Evelyn’s dose

Evelyn's Routine uses clinically-supported doses of omega-3 (1.5g) in our Restore capsules to fight inflammation at its source and reduce both physical and emotional symptoms.

 

2. Magnesium: the PMS multitasker

🔍 What it does

Magnesium is involved in over 300 biochemical reactions in the body, including:

  • Regulating the stress response
  • Supporting gamma-aminobutyric acid (GABA) (your ‘calm-down’ neurotransmitter)
  • Managing muscle function and water retention

🧠 Why it matters

Magnesium deficiency is common, particularly during the luteal phase when stress and hormone fluctuations deplete levels, leading to mood swings, anxiety, migraines, and fatigue. Clinical trials show that magnesium, especially when combined with B6, significantly improves PMS-related anxiety, depression, and bloating.

🟢 Evelyn’s dose

The Evelyn Routine uses 300mg of magnesium glycinate, one of the most bioavailable and gentle forms, which means better absorption and fewer side effects. It’s a key part of our Revive powder.

 

3. Probiotics: balancing the gut-hormone-mood axis

🔍 What they do

Probiotics restore and maintain a healthy gut microbiome. This isn’t just important for digestion – your gut is also essential for:

  • Serotonin production: 90% occurs in the gut
  • Hormone metabolism: oestrogen detox happens here
  • Immune and inflammatory regulation: defends against harmful and foreign substances

🧠 Why it matters

Disruptions in gut bacteria (dysbiosis) are associated with anxiety, depression, constipation, and hormonal imbalance – all common PMS symptoms. Multiple studies now link specific strains of lactobacillus and bifidobacterium with improvements in mood, gut health, and hormone regulation.

Read more here → Frontiers in cellular and infection microbiology

🟢 Evelyn’s dose

Our Rhythm capsules include 60 billion colony forming units (CFUs) across five clinical strains, carefully chosen to support mood, gut health, and hormonal balance.

👉 Read more about Evelyn’s gut-brain-hormone approach

 

Why these three work better together

While each of these nutrients has standalone benefits, The magic is in the synergy; these nutrients are chosen not just for their individual benefits, but for how they enhance each other’s absorption, bioavailability, and effect. It’s a formulation designed to work harder, together, and supports:

  • Neurotransmitter production: tryptophan, B6, and magnesium
  • Inflammation reduction: omega-3 and curcumin
  • Gut and hormone support: probiotics, fibre, and chasterberry

And we don't cut corners. Every ingredient is dose-optimised, bioavailable, and supported by scientific research.

🧪See our ingredient breakdown and citations

 

Take the next steps with Evelyn

If you’re looking for a natural, science-backed solution to relieve PMS symptoms without hormones or hollow promises, our Three-step Supplement Routine is the ideal choice for you.

💚 Non-hormonal

🧬 Clinically supported

💊 Effective doses, no fillers

✨ Explore Evelyn’s Supplement Routine now

 

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Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always speak to a qualified healthcare professional about any health concerns.

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