30-day guarantee
Super supplements: a run-down of the 9 most popular ingredients
Summary
From vitamin B6 to magnesium, chasteberry to ashwagandha, supplements can play a powerful role in easing PMS and PMDD symptoms - but not all are created equal. This guide explores nine of the most popular ingredients, breaking down what the science says, who they are best for, and when to speak to your GP. Whether you are considering natural options or want to understand what is inside Evelyn's clinically formulated routine, here is what you need to know before you buy.
Jump to an ingredient
⚠️ Before you start: Not every supplement is suitable for everyone. Always research carefully before adding supplements to your diet, and speak to your GP if you are taking any medications. Look for origin, ingredients, purity, and production methods when deciding what to buy.
1. Vitamin B6
Vitamin B6 helps the body make neurotransmitters, especially serotonin, which helps regulate mood. One study found that supplementing with up to 100 mg per day may help relieve PMS symptoms, particularly low mood and depression.
🌿 Evelyn uses: Vitamin B6 (as P-5-P, 45 mg) is a cornerstone of Evelyn's Revive - clinically dosed to support serotonin production and reduce PMS-related low mood.
Interactions and warnings
Check with your doctor before taking vitamin B6 if you are taking medication for epilepsy, asthma, chemotherapy, central nervous system conditions, Parkinson's, or antibiotics. Do not exceed 200 mg per day.
2. Magnesium
An essential mineral with calming and relaxing effects. According to a recent review, supplementing with 200 to 250 mg of magnesium per day can help ease PMS symptoms by balancing the action of certain hormones on the central nervous system. The form matters - magnesium glycinate and citrate are among the most absorbable and gentlest options.
🌿 Evelyn uses: Magnesium citrate and bisglycinate (280 mg combined) in Revive and the PMS Bar - to calm the nervous system, support sleep, and reduce cramps during the luteal phase.
Interactions and warnings
Check with your doctor if you are taking diuretics, antibiotics, bisphosphonates, or proton pump inhibitors.
3. Calcium
Research shows that people with PMS have lower calcium levels during the luteal phase compared to those without PMS. Like vitamin B6, calcium is needed for neurotransmitter production including serotonin, and supplementation has been shown to reduce the severity of PMS symptoms. One study found that taking 1,200 mg of calcium per day for three menstrual cycles reduced PMS symptoms including water retention, food cravings, and pain during the luteal phase.
🌿 Evelyn uses: Calcium (450 mg) is included in Revive and the PMS Bar alongside key co-factors that enhance absorption and support hormone-related mood changes.
Interactions and warnings
Speak with your doctor before adding calcium supplements if you are taking medication for bipolar disorder, HIV, osteoporosis, beta-blockers, heart rhythm irregularities, diuretics, infections, or thyroid disorders.
4. Chasteberry
Chasteberry (Vitex agnus-castus) is the fruit of the chaste tree. It is thought to work by stimulating certain opioid receptors in the brain, mimicking endorphins which reduce pain perception and improve mood. It also modulates dopamine and oestrogen receptor activity, and may indirectly support healthy oestrogen and progesterone balance.
🌿 Evelyn uses: A clinically studied extract of Vitex agnus-castus (20 mg) in Rhythm - chosen for its ability to support healthy progesterone levels and reduce premenstrual irritability.
Interactions and warnings
Consult your doctor before taking chasteberry if you are pregnant, breastfeeding, taking oral contraceptives, dopamine agonists or antagonists, or have a hormone-sensitive condition such as certain types of breast cancer.
5. Evening primrose oil
Evening primrose oil (EPO) is made from the seeds of a flowering plant native to North America and is rich in omega-6 fatty acids. EPO can help reduce the impact of prolactin on the body - and because some people with PMS have elevated levels of or sensitivity to prolactin, EPO may reduce symptoms such as water retention, low mood, and breast tenderness.
🌿 Evelyn uses: GLA (gamma-linolenic acid, 150 mg) - the active compound in evening primrose oil - in Restore capsules, to ease breast tenderness and hormone-related inflammation.
Interactions and warnings
Consult your doctor if you have schizophrenia, or are taking medication for blood thinning, blood pressure, clot prevention, HIV, or epilepsy.
6. Ginkgo biloba
Ginkgo biloba (also known as maidenhair) is a large tree native to China whose leaves are used to make antioxidant-rich extracts. It may help reduce the severity of physical and psychological PMS symptoms, particularly insomnia, fatigue, bloating, and breast tenderness. It is thought to work by increasing blood circulation and modulating neurotransmitter and inflammatory levels, and may also reduce anxiety by acting as a stress modulator.
⚠️ Worth noting: Ginkgo biloba is not included in Evelyn's formula. Evelyn's Revive supports cognitive clarity and energy through other clinically evidenced ingredients including vitamin B6, saffron, and L-theanine.
Interactions and warnings
Consult your doctor if you have epilepsy or are taking medication for blood thinning, clot prevention, epilepsy, depression, or pain relief.
7. Dong quai
Dong quai (also known as female ginseng) is made from the root of a fragrant perennial plant - a member of the celery family - grown in the mountains of China, Korea, and Japan. It is thought to have anti-inflammatory effects and improve blood circulation. There is conflicting evidence about whether it mimics oestrogen in the body, but some evidence suggests it can reduce PMS symptoms and may prevent serotonin reuptake, increasing its availability and improving mood.
⚠️ Worth noting: Dong quai is not included in Evelyn's formula. Since not every herb suits everyone, Evelyn's formulation draws on similar serotonin-supportive ingredients - including saffron and vitamin B6 - for balanced mood and resilience, without the contraindication concerns of dong quai.
Interactions and warnings
Do not take dong quai if you are pregnant, breastfeeding, have hormone-sensitive cancer, or are taking blood-thinning or clot-preventing medication.
8. St John's wort
One of the most commonly used herbal products in the US and widely used across Europe. St John's wort has been found to reduce symptoms of mild to moderate depression, which may make it helpful for mood-related PMS symptoms. Scientists do not fully understand its mechanism, but it is thought to increase serotonin levels in the brain in a similar way to SSRIs.
⚠️ Worth noting: St John's wort is not included in Evelyn's formula due to its many drug interactions. Instead, Evelyn provides a safer, clinically balanced alternative for serotonin and mood support through saffron and vitamin B6 - without the contraindication risks.
Interactions and warnings
St John's wort interacts with many different medications. Always check with your doctor before use. It must never be taken alongside antidepressant medication or hormonal contraceptives, and must be avoided if you are pregnant or breastfeeding.
9. Ashwagandha
Ashwagandha (also known as Indian ginseng) is a powerful adaptogen sometimes used to ease the psychological symptoms of PMS. It is thought to help balance stress hormones such as cortisol and has been shown to reduce perceived stress levels. While there is not yet enough research to conclusively confirm its effectiveness for PMS, it may help reduce cortisol and stress reactivity in the luteal phase.
⚠️ Worth noting: Ashwagandha is not included in Evelyn's formula. Evelyn's Rhythm capsules support stress regulation and mood stability through chasteberry and Cyclebiotics™ - clinically chosen for their specific evidence in PMS and PMDD populations.
Interactions and warnings
Do not take ashwagandha if you are pregnant, trying to conceive, or have thyroid conditions.
Evelyn's Supplement Routine
Rather than buying supplements individually, consider Evelyn's three-step Supplement Routine - clinically formulated, hormone-free support for PMS and PMDD. Each product targets a different biological driver of the condition, so the three work together as one coordinated system.
Final thoughts
Supplements can be a helpful, natural way to manage PMS symptoms - but not every supplement is suitable for everyone. Always do your research before adding anything new to your diet, and speak to your GP if you take any medications. When choosing a supplement, look at the origin of ingredients, purity, production methods, and whether the doses used match those in clinical research.
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.
