Chocolate for PMS Relief: Myth or Potential Benefit?

Ever find yourself reaching for chocolate before your period?

Yeah, us too. And it turns out, that craving might be doing more than just comforting your soul.

PMS hits hard for a lot of us. Think cramps, bloating, fatigue, mood swings, general "don't talk to me" energy. "Up to 90% of people with periods deal with some form of it". While there's no instant fix, certain nutrients can actually help. And guess what's naturally packed with some of those feel-good nutrients? Yep. Real, pure "cacao or cocoa".

From calming magnesium to mood-lifting compounds, cacao could be a small-but-mighty support act for your body and mind in the lead-up to your period. So, let's dive into how cacao might actually help you ride the wave, and some easy, delicious ways to make it part of your monthly ritual.

What is PMS?

PMS, or premenstrual syndrome, refers to a group of physical and emotional symptoms that occur in the menstrual cycle,typically 1-2 weeks before menstruation. It's different for everyone, and symptoms can vary widely, but may include:

• Mood swings or irritability

• Anxiety or low mood

• Cramping and bloating

• Fatigue

• Food cravings

• Difficulty sleeping

Hormonal fluctuations typically are the main cause of PMS symptoms. Shifts in estrogen and progesterone can influence how your body absorbs certain nutrients. Magnesium and iron levels often dip right before your period, which may explain why symptoms like fatigue, irritability, and cramping become more noticeable. On top of that, nutrient deficiencies, inflammation, and stress can all influence PMS severity.

Finding Relief From PMS With Chocolate

It turns out your sweet tooth might be onto something. Cacao is packed with essential minerals and anti-inflammatory compounds that can offer real support during PMS. So it's much more than just a craving!

From muscle-soothing magnesium to circulation-boosting flavonoids, cacao is a nutrient-dense superfood. Here's how it can help ease those pesky symptoms and make you feel better:

Magnesium for Mood, Cramps, and Sleep

Cacao is one of the richest natural sources of magnesium. "Studies show that magnesium may reduce PMS symptoms" such as irritability and physical discomfort. If you experience sleep disturbances before your period, magnesium is your friend! It's known to calm the nervous system and support melatonin production. 👉**Read more if you are curious about how cacao affects your sleep!**

Iron for Replenished Energy

During menstruation, your body might be low on iron, especially for those with heavy bleeding. Low iron can leave you feeling tired, foggy, or weak. But cacao's got you. It contains a generous amount of non-heme iron. When iron is paired with vitamin C-rich foods, it can help keep your levels up naturally.

Less Inflammation and Bloating

Raw cacao is packed with polyphenols, including flavonoids, which are anti-inflammatory. Since inflammation plays a role in PMS-related pain and discomfort, these antioxidants may help ease tension and promote better circulation. Especially helpful if you suffer from sore muscles or bloating.

Feel-Good

Cacao compounds can actually help lift your mood! It contains several naturally-occurring compounds linked to mood support:

Theobromine: a gentle stimulant that may boost alertness without the jitteriness of caffeine

Anandamide: often called the "bliss molecule," this neurotransmitter is associated with feelings of calm and happiness

Phenylethylamine (PEA): a compound sometimes linked to the 'feel-good' rush of being in love.

Together, all of these compounds may explain why cacao feels comforting, especially during the emotional and physical shifts of PMS. Your body could be intuitively reaching for something that not only satisfies a craving but also genuinely supports your mood and wellbeing. How smart is that?

Cocoa for your Cravings (Without the Sugar Crash)

There's nothing wrong with treating yourself, but a lot of commercial chocolate bars are packed with sugar and dairy. These ingredients can trigger energy crashes and inflammation. Not exactly ideal when you're already navigating PMS.

A better option? Reach for pure cocoa or cacao, which comes in several different forms. Each of these packs a nutritious punch in its own way. Some of the most common variations include:

• Cocoa powder: A pantry staple made by pressing out most of the cocoa butter and grinding what's left. Great for baking or stirring into warm drinks.

• Cacao powder: Less processed than cocoa powder, keeping more of those naturally occurring antioxidants and minerals.

• Cacao nibs: Crunchy little bits of the whole bean. Perfect as a snack or sprinkled on smoothies for extra texture and fiber.

• Dark chocolate: Look for bars with a high cacao percentage and minimal added sugar. The purer, the better.

Want to try it out? Explore our "cacao pantry staples" (link corrected) or read more about how cacao can support a healthy lifestyle.

How to Use Cacao for PMS Support

Don't worry, no need to have a complicated cacao routine. A small daily dose can go a long way. You should try:

• A spoonful of "cocoa powder" blended into smoothies, oats, or warm plant milk

• Homemade hot cacao with cinnamon and a touch of maple syrup

• Energy bites or hormone-friendly snacks made with cacao, nuts, and dates.

• Baking with "cacao nibs" or powder as a whole-food alternative to chocolate chips
  
  

Closing Thoughts

Let's be real, riding the hormonal rollercoaster every month isn't exactly a walk in the park. But small, everyday choices can actually make a difference. And one of those? Making cacao part of your rhythm.

Cacao's natural goodness works best when it's part of your regular routine, paired with the other good stuff like rest, hydration, movement, and a balanced diet. Think of it as a gentle nudge of support for both body and mood.

With its mix of minerals, antioxidants, and feel-good compounds, a little cocoa can go a long way in easing those pre-period blues. Whether you're craving comfort, looking to boost your energy, or just want to feel a bit more grounded again, cacao might be exactly what your body's asking for.

So next time you reach for a cocoa treat like dark chocolate? Trust your body knows what it needs.

FAQs: Chocolate and PMS

Does chocolate help with PMS?

Dark chocolate may help indirectly because it is rich in magnesium, but no large trials have tested chocolate itself as a PMS treatment. In one clinical study, 250 mg of magnesium a day reduced PMS symptoms, with the best results when combined with vitamin B6.

Why do you crave chocolate before your period?

Research suggests culture plays a bigger role than biology in period chocolate cravings. A 2017 study of 275 women found that 17.3% of women born outside the US linked chocolate cravings to their cycle, compared with 32.7% of women with US-born parents.

How much magnesium is in cocoa?

Unsweetened cocoa powder contains about 499 mg of magnesium per 100 g, so a 5 g tablespoon provides around 25 mg. Adult women need about 270 mg of magnesium a day, according to the NHS.

Can dark chocolate help with period cramps?

Early research suggests it might, although the studies so far are small. In a 2023 study of 40 students with painful periods, those given daily dark chocolate reported less menstrual pain by the second day.

Can chocolate make PMS worse?

It can if it is high in sugar or eaten in large amounts, as chocolate also contains caffeine. Mayo Clinic advises people with PMS to avoid caffeine and alcohol and limit salty foods, so small portions of low-sugar dark chocolate are the better choice.

What is the best chocolate for PMS?

Dark chocolate with 70% cocoa or more, or unsweetened cacao powder, gives you the most magnesium with the least sugar. Dark chocolate provides about 228 mg of magnesium per 100 g, compared with around 63 mg in milk chocolate.