What helps against pain during your period?

Painkillers are not always the first port of call – sometimes a look at nature is enough. Micronutrients such as magnesium, vitamin D and the patented pine bark extract Pycnogenol® can be a valuable aid in gently relieving period pain.

What helps against PMS-related mood swings?

Selected vital substances such as vitamin B6, magnesium and herbal supplements such as monk's pepper or ginkgo biloba can help combat PMS-related mood swings. Less sugar, more exercise and targeted relaxation techniques can also help restore your balance.

What can you do about PMS?

In addition to exercise, conscious relaxation and a low-sugar diet, micronutrients such as vitamins B6, D and E, calcium and magnesium, as well as plant extracts such as monk's pepper, Pycnogenol® and ginkgo biloba, can also help to alleviate your symptoms and promote greater balance.

Which vitamins help with PMS?

Certain vitamins can naturally combat PMS: vitamins B6, D and E help regulate your hormone balance, while folic acid, vitamins B6, B12 and C lift your mood by contributing to the production of serotonin and dopamine.

Which monk's pepper supplement helps with PMS?

A monk's pepper supplement for PMS should have a scientifically proven daily dose of 20 mg and be of tested premium quality. Ideally, the plant extract should be combined with selected micronutrients that perfectly complement its effects.

Which vitamins help during your period?

Vitamins can help you in different ways during your period. Folic acid, vitamins B6 and B12 are involved in blood formation, while vitamin D has the potential to relieve menstrual pain. Vitamin B6 supports hormone balance and is also worth trying for menstrual problems.

Can vitamin D supplements affect menstruation?

Vitamin D plays a role in regulating hormone balance. A deficiency can be linked to a longer cycle. Studies show that targeted intake of vitamin D can relieve menstrual pain.

Can vitamin E delay menstruation?

Vitamin E is documented to relieve PMS symptoms. Initial studies now also provide evidence that the fat-soluble vitamin may influence the length of the menstrual cycle. However, more research is needed to make definitive statements.

How can vitamin C be used to induce menstruation?

There is a theory that high doses of vitamin C could stimulate menstruation by influencing hormone balance, but this assumption has not yet been scientifically proven. If you experience irregular periods or missed periods, you should seek medical advice.

How much vitamin C is needed to induce menstruation?

There are currently no scientifically based recommendations on this topic. The assumption that high doses of vitamin C influence hormone balance and stimulate menstruation has not yet been proven by scientific studies.

Is it good to take iron during menstruation?

Taking iron during your period can help to compensate for menstrual iron loss. However, to effectively replenish your iron levels – especially if you have heavy bleeding or a deficiency – you should take this trace element daily over a longer period of time.

Can I take vitamin D3 during my period?

Yes, you can take vitamin D3 during your period without any problems. The vitamin is not only good for your immune system and bones, it also plays a role in regulating hormone balance and can even relieve period pain.

Can vitamin B6 stop your period?

Vitamin B6 regulates hormone balance and alleviates PMS, but there is no scientific evidence to date that the vitamin can stop your period. If you have problems with your period, you should consult a doctor.

Can vitamins delay your period?

Vitamins cannot directly delay your period. However, certain vitamins (e.g. vitamins B6 and B12) can indirectly influence the menstrual cycle, especially when taken in high doses or when there is a deficiency. Factors such as stress or illness play a greater role in cycle changes.

Can vitamin B12 affect your period?

Vitamin B12 does not directly influence the menstrual cycle. However, a deficiency can cause symptoms such as fatigue and anaemia, which can indirectly influence the cycle. Combating a vitamin B12 deficiency could therefore have a positive effect on the cycle.

Can vitamin D supplements cause a late period?

There is currently no evidence to suggest this. However, studies show that vitamin D deficiency is associated with a significantly increased risk of cycle disorders.

Is vitamin C good for period cramps?

Initial evidence suggests that vitamin C in combination with vitamin E may relieve period cramps, at least in cases of endometriosis. However, if you experience severe menstrual pain, you should consult a doctor.

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Premenstrual and period supplements

Your reflection, your mood, your cravings – yesterday everything was fine, but today everything feels so wrong! Could it be related to your cycle? Don't worry, there are supplements that can help with PMS and menstrual cramps.

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Period
Biogena Essentials
Nutrifem P-M-S Formula®
Support your well-being before and during your period
€45.90
Biogena Essentials
Folic acid 800 µg activated
Folic acid in high dosage
€38.90
Bestseller
Biogena Essentials
Ashwagandha Fusion Complete
Ashwagandha supplement with root and whole-plant extract
€26.90
Biogena Essentials
Vitamin B6 activated P5P
Vitamin B6 as active P5P – optimally available for metabolism
€25.90
Bestseller
Biogena Essentials
MoFerrin® 21
Vegan iron capsules with curry leaf extract — for gentle digestion and easy tolerance.
€42.90
Biogena Exceptionals
Pycnogenol® 100 Gold
Nutrient composition to protect blood vessels and support microcirculation
€59.90
Biogena Essentials
Ginkgo 80 forte
With natural, high-quality ginkgo extract
€30.90

Vitamins & minerals to support PMS

Despite premenstrual syndrome (PMS), maintaining a sense of lightness is not that difficult – because with the right micronutrients and plant extracts, you can really do something good for your body!

Gamechanger vitamin B6

Some phases of your cycle simply ask more of you—especially around your period. But did you know that vitamin B6 can be your powerful ally during this time? It's a true gamechanger when PMS gets in the way of your everyday flow. Vitamin B6 supports your hormonal balance while also giving your emotional well-being a boost.Together with folic acid, vitamin B12, vitamin C, zinc and magnesium, it plays a role in the production of dopamine and serotonin—those feel-good messengers that help lift your mood and bring a sense of inner calm.

And science agrees: studies show that vitamin B6 may help ease PMS-related emotional lows like irritability, difficulty concentrating or downhearted moods. It can also support relief from physical symptoms like water retention or premenstrual skin issues. And there’s more—vitamin B6 can even offer gentle support during hormonal shifts in early menopause, also known as perimenopause.

A powerful sign of just how valuable this B vitamin can be for your body and mind.
Less stress, more balance—you deserve to feel good, inside and out.

Calcium & vitamin D – a smart duo for your cycle

If PMS keeps knocking at your door month after month, calcium and vitamin D might just be the nutrient buddies you’ve been missing. These two play a key role in your body’s estrogen balance—which means they can influence how you feel across your entire cycle.

Here’s something fascinating: studies show that vitamin D levels fluctuate during the menstrual cycle—and in the second half, they’re often lower in women with PMS compared to those without symptoms. What does that mean for you? Ensuring a solid supply of both calcium and vitamin D can not only help reduce PMS-related discomfort—it also gives your bone health a much-needed boost.

One smart nutrient move. Two powerful benefits. More balance throughout your cycle—and stronger bones along the way.

Vitamin E – your extra boost for female balance

When PMS throws you off track, vitamin E might be the little extra that brings you back to center. As a fat-soluble antioxidant, it plays an active role in hormonal processes—which can have a direct, positive impact on your overall well-being.

What does the science say? Women who took vitamin E reported fewer symptoms like breast tenderness, bloating, cravings, mood dips, or sleep disturbances. A clear sign that this vitamin can support you when your cycle feels anything but balanced.

Natural PMS support from the world of plants

Chaste tree: where tradition meets the modern woman

Chaste tree (Vitex agnus-castus) has long been a trusted ally for women’s well-being. For centuries, herbal medicine has drawn on the power of this plant—whether for PMS or the challenges of menopause. And for good reason: chaste tree may help ease symptoms like breast tenderness, irritability, or even hormone-related headaches.

What’s exciting? Today’s science is catching up with tradition. While researchers are still exploring the full mechanism behind chaste tree’s effects, many experts believe it helps rebalance hormones naturally—especially by reducing elevated prolactin levels brought on by stress. While prolactin plays an important role during pregnancy and breastfeeding, elevated levels outside of these phases can disrupt your cycle and trigger common PMS symptoms.

And the studies? They show promising trends: women who took chaste tree extract experienced fewer symptoms such as irritability, anger, headaches, and bloating.

In short: chaste tree is a time-tested botanical with modern-day relevance—and it may help you bring more balance and ease into your everyday cycle.

Ginkgo biloba – the PMS secret from traditional chinese medicine

When PMS hits your nerves—literally and emotionally—Ginkgo biloba may be your hidden gem. This well-tolerated herbal extract is valued in Traditional Chinese Medicine and gaining recognition for its potential in relieving classic PMS symptoms.

Studies show that emotional symptoms like irritability and aggression can be significantly reduced. But the benefits don’t stop there: physical complaints such as breast tenderness or bloating may also improve.

If you’re looking for natural cycle support that brings calm and clarity, Ginkgo biloba could be your go-to botanical for more balance and well-being.

Ashwagandha – when PMS drains your desire

PMS comes in many forms—and yes, for some, loss of sexual desire is one of them. The good news: nature has something in store for that, too. Ashwagandha—also known as “Indian ginseng” or “winter cherry”—is part of a group of herbs called adaptogens. These plant-based stress balancers help your body adapt to everyday pressures with more ease and resilience.

But ashwagandha goes beyond stress relief: it also supports restful sleep, soothes the nervous system—and, according to early studies, may gently revive libido. In one clinical trial, women who took 300 mg of ashwagandha twice daily for eight weeks reported improved well-being and better sexual health—without any hormonal side effects. Bottom line? More calm, more balance—and maybe more closeness too.
Ashwagandha is your plant-powered plus for more joy and vitality throughout your cycle.

Learn more about the benefits of ashwagandha for women

Omega-3 for PMS – because your hormones love healthy fats

When it comes to hormonal health, omega-3 fatty acids are true all-rounders. Your body uses them to produce hormone-like messengers that help calm inflammation and ease discomfort—ideal when PMS brings challenges like breakouts, bloating, or cramps.

And the science backs it up: studies show that omega-3s can have a positive effect on PMS symptoms—especially when taken regularly over time. The longer your intake, the better your cycle support.

Our tip: If you’re dealing with PMS or cycle-related complaints, make sure your omega-3 levels are in check.
Your body—and your hormones—will thank you for it.

Supplements for PMS: BIOGENA’s top picks for balance & well-being

If PMS is throwing off your rhythm, the right micronutrients can help bring more ease, harmony, and energy into your cycle. At BIOGENA, we’ve developed targeted formulas that support you gently yet effectively during this phase—so you can feel more like yourself, every day of the month.

	Nutrifem P-M-S Formula®	Ashwagandha Fusion Complete
Price	€45.90	€26.90
Info	Active ingredient complex to support hormonal balance in women – especially during PMS	High-dose premium omega-3 supplement made from indoor algae – also ideal for women who need extra balance.	Ashwagandha Premium Complex for relaxation and maintaining inner balance
Application	Specially developed for women who want to feel better and more balanced during PMS With the most important nutrients to support PMS With vitamin B6 for female hormone balance With magnesium, iron and vitamin B2 to reduce tiredness and fatigue With plant extracts Ginkgo biloba, Pycnogenol® (pine bark extract) and monk's pepper to relieve PMS symptoms	High dosage of DHA & EPA Natural algae oil from the microalgae Schizochytrium Sustainable indoor algae cultivation Conservation of marine resources and fish stocks Also ideal for women who want targeted support for PMS	Herbal support for less stress, better sleep and more desire With full-spectrum blend: fusion of ashwagandha root extract and extracts from the entire plant High standardised content of withanolides (35 mg per capsule) The perfect choice for all women who give a lot – and don't want to forget about themselves in the process
	To the product	To the product

Product study: Get through the critical PMS phase more easily with Nutrifem P-M-S-Formula®

Want to get through your daily routine in a good mood and full of energy, even during those days before your period? Nutrifem P-M-S-Formula® could actually make this easier for you, as an observational study shows. In this study, women with PMS took Nutrifem P-M-S-Formula® for 3 months. The result: a significant reduction in mood swings and performance losses, as well as increased well-being (+53.4% according to the WHO-5 questionnaire).

Conclusion: Nutrifem P-M-S-Formula® actively helps you with PMS symptoms.

Discover our PMS support supplement

Vitamins & nutrients for your period

Your period? A time to recharge iron and B vitamins.

Did you know that over the course of a lifetime, the average woman menstruates for around seven years—and loses up to 30 liters of blood? That’s a pretty impressive feat. And yet, menstruation is still often overlooked or downplayed. The truth is: your body works hard every month—and loses not just blood, but valuable nutrients in the process.

One of the most important? Iron. Up to 30 mg can be lost with each period—and for women with heavy (hypermenorrhea) or prolonged bleeding (menorrhagia), the loss can be even higher. It’s no surprise that up to 70% of women with heavy periods are affected by iron deficiency or iron-deficiency anemia. If that sounds familiar, a simple blood test can offer clarity.

Learn more about iron & menstruation

But it’s not just iron. B vitamins—especially B6, B12 and folic acid—are key players when it comes to forming new blood cells. To help your body stay balanced, it’s worth checking and maintaining healthy levels of these nutrients regularly.

Our tip: If you follow a vegetarian or vegan lifestyle, be especially mindful of your vitamin B12 levels—they can drop quickly and often go unnoticed.

Heavier or longer periods? Vitamin K may be involved.

Vitamin K might not be the first thing that comes to mind during your period—but it plays a crucial role in blood clotting. In the liver, it helps produce key coagulation factors. Without enough of it, menstrual bleeding can become heavier or last longer.

Period pain? Natural ways to feel better.

If you're one of the many women who deal with monthly cramps (dysmenorrhea), you're not alone. Painkillers often feel like the quickest fix—but there are gentler, more supportive ways to address the root cause.

Vitamin D is a powerful multitasker—even when it comes to menstrual pain. A meta-analysis of nine studies found that regular vitamin D intake significantly reduced period pain. Why? Researchers believe that vitamin D reduces the production of prostaglandins—those hormone-like substances that are elevated in women with cramps and trigger painful uterine contractions. It may also affect muscle contractions through calcium metabolism.

Magnesium – The natural relaxer

Known for its muscle-soothing properties, magnesium can also help ease period cramps and even relieve cycle-related headaches. Simple, natural, and highly effective for everyday well-being.

Vitamin C & E – Supportive duo for endometriosis-related pain

These two antioxidant vitamins may offer a gentle helping hand—especially when period pain is linked to endometriosis. In one study, a combination of 1000 mg of vitamin C and 800 IU of vitamin E over eight weeks significantly reduced oxidative stress—and more importantly, many participants reported noticeably less pain, even during intercourse.

Pycnogenol® – Natural pain relief from pine bark

Pycnogenol® is a patented extract from the bark of the French maritime pine tree (Pinus pinaster), rich in oligomeric proanthocyanidins (OPCs). The standout benefit? Pycnogenol® has been shown to reduce inflammation and lower prostaglandin production—exactly those pain messengers that are often overactive during menstruation.

In a study of 116 women, Pycnogenol® significantly reduced menstrual pain, and some even reduced their need for pain medication by up to 50%. Women with endometriosis also saw clear benefits.

Our conclusion? If menstrual pain is disrupting your day, it’s time for gentle yet powerful support. Whether it’s vitamin D, magnesium, C & E, or Pycnogenol®—there are natural ways to ease discomfort.

Listen to your body, learn what supports you best—and give it what it truly needs to return to balance. You deserve to feel good—every day of your cycle.

Your cycle, in rhythm: chaste tree & vitamin B6

If your cycle feels out of sync—whether through irregular periods or painful days—you can lean into nature’s rhythm setters: chaste tree and vitamin B6.

Chaste tree has earned its place as a botanical essential for hormonal balance—especially when prolactin levels are elevated. While prolactin plays an important role in pregnancy and breastfeeding, outside these times it can disrupt your cycle. Chaste tree may help lower these levels and gently guide your body back to its natural rhythm.

Vitamin B6 is the perfect complement. It supports the delicate balance between estrogen, progesterone and androgens—particularly valuable if estrogen dominance is throwing off your hormonal harmony. Common signs? Think heavy or irregular menstrual bleeding.

Our tip: Tune in to your body—and nourish it with the nutrients that help you stay in sync, naturally.

Supplements for your period

Your period isn’t just about bleeding—it can also bring cramps, mood shifts, and nutrient loss. That’s why it’s even more important to give your body back what it needs during this phase.

With the right micronutrients, you can support your system exactly where it counts—and move through these days with more ease.

Discover which BIOGENA supplements can help you restore your balance during your cycle.

	MoFerrin® 21	Pycnogenol® 100 Gold
Price	€42.90	€59.90
Info	The perfect combo of seven pure, readily available magnesium compounds – your feel-good boost for menstrual pain.	Natural, plant-based iron – gentle, effective and made just for you and your special days.	Natural vital substance composition from grape seed extract & unique Pycnogenol® – your herbal remedy for less menstrual pain.
Application and content	For your daily magnesium boost With 7 cleverly selected magnesium compounds – for particularly good absorption in the intestines Strong in effect, gentle on digestion: ideal for women with a sensitive gastrointestinal tract Magnesium has a muscle-relaxing effect – particularly valuable for the natural relief of menstrual pain For women who know what their body needs – even on strenuous days of their cycle	Extra iron – ideal for iron loss during menstruation Particularly gentle on the stomach and well tolerated by women with sensitive stomachs Gentle dosage – with 21 mg per capsule from the branded raw material VegyFerrin® – a special preparation from curry leaves Also included: natural vitamin C from amla fruit and acerola cherry – for better iron absorption Optimal absorption compared to conventional iron salts 100% plant-based, 100% for you	With the patented original maritime pine bark extract Pycnogenol® from France Unique science, proven in 50 years of research Well-dosed with 100 mg Pycnogenol® per capsule With high-quality grape seed extract, rich in oligomeric proanthocyanidins (OPC) Your natural herbal support for the relief of menstrual pain
	To the product	To the product

FAQs

Frequently asked questions about vitamins & supplements for PMS & menstruation

Sources:

van Die, M. D. et al. 2013. Vitex agnus-castus extracts for female reproductive disorders: a systematic review of clinical trials. Planta Med. 79(7):562–75. NCBI - WWW Error Blocked Diagnostic

Zamani, M. et al. 2012. Therapeutic effect of Vitex agnus castus in patients with premenstrual syndrome. Acta Med Iran. 50(2):101–6. NCBI - WWW Error Blocked Diagnostic

Schellenberg, R. et al. 2012. Dose-dependent efficacy of the Vitex agnus castus extract Ze 440 in patients suffering from premenstrual syndrome. Phytomedicine. 19(14):1325–31. NCBI - WWW Error Blocked Diagnostic

Alkhalaf, Z. et al. 2021. Markers of vitamin D metabolism and premenstrual symptoms in healthy women with regular cycles. Hum Reprod 2021; 36: 1808-20. NCBI - WWW Error Blocked Diagnostic

Bahrami, A. et al. 2018. High dose vitamin D supplementation can improve menstrual problems, dysmenorrhea, and premenstrual syndrome in adolescents. Gynecol Endocrinol. 2018 Aug;34(8):659-663. doi: 10.1080/09513590.2017.1423466. Epub 2018 Feb 15. NCBI - WWW Error Blocked Diagnostic

Bertone-Johnson, E.R. et al. 2005. Calcium and vitamin D intake and risk of incident premenstrual syndrome. Arch Intern Med. 2005 Jun 13;165(11):1246-52. doi: 10.1001/archinte.165.11.1246. NCBI - WWW Error Blocked Diagnostic

Dadkhah H. et al. 2016. Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial. Iran J Nurs Midwifery Res. 2016 Mar-Apr;21(2):159-64. doi: 10.4103/1735-9066.178237. Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial

Chen Y.-C., et al. 2023. Effect of Vitamin D Supplementation on Primary Dysmenorrhea: A Systematic Review and Meta-Analysis of Randomized Clinical Trails. Nutrients 2023, 15(13), 2830; Effect of Vitamin D Supplementation on Primary Dysmenorrhea: A Systematic Review and Meta-Analysis of Randomized Clinical Trials .

Amini, L. et al. 2021. The Effect of Combined Vitamin C and Vitamin E Supplementation on Oxidative Stress Markers in Women with Endometriosis: A Randomized, Triple-Blind Placebo-Controlled Clinical Trial. Pain Res Manag. 5529741. doi: 10.1155/2021/5529741. NCBI - WWW Error Blocked Diagnostic

Behboudi-Gandevani, S. et al. 2018. The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial. J Psychosom Obstet Gynaecol. 2018 Dec;39(4):266-272. doi: 10.1080/0167482X.2017.1348496. Epub 2017 Jul 14. NCBI - WWW Error Blocked Diagnostic

Mohammadi M.M. et al. 2022. Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis. J Obstet Gynaecol Res. 2022 Jun;48(6):1293-1305. doi: 10.1111/jog.15217. Epub 2022 Mar 9. NCBI - WWW Error Blocked Diagnostic

Bahrami, A. et al. 2020. Menstrual problems in adolescence: relationship to serum vitamins A and E, and systemic inflammation. Arch Gynecol Obstet. 2020 Jan;301(1):189-197. doi: 10.1007/s00404-019-05343-1. Epub 2019 Nov 16. NCBI - WWW Error Blocked Diagnostic

Ajgaonkar, A. et al. 2022. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract for Improvement of Sexual Health in Healthy Women: A Prospective, Randomized, Placebo-Controlled Study. Cureus. 2022 Oct 28;14(10):e30787. doi: 10.7759/cureus.30787. eCollection 2022 Oct. NCBI - WWW Error Blocked Diagnostic

Bashmakova N.V. et al. Pathogenetic role of vitamin D deficiency in the development of menstrual dysfunction in pubertal girls: a literature review. Gynecol Endocrinol. 2017;33(sup1):52-55. doi: 10.1080/09513590.2017.1404235. NCBI - WWW Error Blocked Diagnostic

Łagowska K. 2018. The Relationship between Vitamin D Status and the Menstrual Cycle in Young Women: A Preliminary Study. Nutrients. 2018 Nov 11;10(11):1729. doi: 10.3390/nu10111729. PMID: 30423869; PMCID: PMC6265788. NCBI - WWW Error Blocked Diagnostic

Schmidbauer, C. et al. 2020. Mikronährstoff-Coach® Das große BIOGENA-Kompendium der Nährstoffe. Verlagshaus der Ärzte. 2017, 4. Auflage.

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