Researchers studied whether teaching young women about healthy eating could help reduce premenstrual syndrome (PMS)—the uncomfortable symptoms many experience before their period. Eighty-three nursing students with PMS received either a one-hour nutrition education class with follow-up emails or no special instruction. After four months, the women who learned about nutrition felt significantly better, with their PMS symptoms dropping by about 27.5 points on a symptom scale. They also ate more of the nutrients their bodies need and had healthier body weights. This suggests that simple nutrition education might be a helpful, affordable way to manage PMS without medication.

The Quick Take

  • What they studied: Whether teaching women about nutrition could reduce the severity of premenstrual syndrome (PMS) symptoms like bloating, mood changes, and pain
  • Who participated: Eighty-three nursing students (average college-age women) who had been diagnosed with moderate to severe PMS. The group was split into two: 43 received nutrition education and 40 did not
  • Key finding: Women who received nutrition education experienced a 27.5-point decrease in their PMS symptom scores, while the control group saw no significant improvement. The educated group also improved their intake of important nutrients like calcium, magnesium, and vitamin D
  • What it means for you: If you experience PMS symptoms, learning about which foods and nutrients help your body may reduce how bad your symptoms feel. This approach is free or low-cost and doesn’t require medication, though results may take a few months to appear

The Research Details

This was a randomized controlled trial, which is considered one of the strongest types of research studies. Researchers randomly divided 83 nursing students with PMS into two groups: one group attended a one-hour nutrition education session and received supportive emails at one and two months, while the other group received no special intervention. Both groups were measured at the start and again four months later to see if their PMS symptoms, eating habits, and body measurements changed.

The researchers used a specific scoring system to measure PMS severity before and after the study. They also tracked what the students ate using dietary questionnaires and measured their weight and body composition. This design helps researchers understand whether the nutrition education itself caused the improvements, rather than other factors.

Using a randomized controlled trial design is important because it helps prove that the nutrition education actually caused the improvements, not just coincidence or other life changes. By comparing the education group to a control group that didn’t receive education, researchers can be more confident about their conclusions. The four-month follow-up period is also meaningful because it shows whether benefits last over time, not just immediately after the class.

This study has several strengths: it used a randomized design (considered high-quality), had a clear control group for comparison, and measured outcomes over four months. The sample size of 83 participants is reasonable for this type of study. However, the study only included nursing students, so results might not apply equally to all women. The study was published in a peer-reviewed journal, meaning other experts reviewed it before publication. The relatively short intervention (one hour) is both a strength (showing quick education can help) and a limitation (more intensive programs might work better).

What the Results Show

The main finding was dramatic: women who received nutrition education saw their PMS symptom scores drop by 27.5 points, which was a statistically significant improvement (meaning it wasn’t due to chance). This represented roughly a 30-40% reduction in symptom severity for most women in the education group.

Beyond symptom reduction, the nutrition education group also improved their eating habits significantly. They increased their intake of calcium, magnesium, and vitamin D—three nutrients that research suggests help with PMS. Their fiber intake also improved, which supports overall digestive and hormonal health.

Interestingly, the group that received nutrition education also showed improvements in body composition, meaning they had healthier weight and muscle-to-fat ratios. This suggests that the nutrition lessons helped them make choices that benefited their overall health, not just their PMS symptoms.

In contrast, the control group (those who didn’t receive education) showed no meaningful changes in any of these measures over the same four-month period, which strengthens the conclusion that the education itself made the difference.

Beyond the main findings, the study showed that even a short nutrition intervention (just one hour) could create lasting behavior change when supported by follow-up emails. This suggests that simple reminders and reinforcement help people stick with healthier eating habits. The improvements in nutrient intake were particularly notable for calcium and magnesium, which previous research has linked to PMS relief. The study also found that women who improved their nutrition had better overall body composition, suggesting that PMS management through nutrition has broader health benefits.

This research aligns with and strengthens existing evidence that nutrition plays a role in PMS. Previous studies have suggested that certain nutrients—especially calcium, magnesium, and vitamin D—may help reduce PMS symptoms. This study goes further by showing that simple education about these nutrients can actually help women get more of them in their diet and feel better. The findings support what nutritionists have been recommending for years but provide stronger scientific proof that it works. The study adds to growing evidence that non-medication approaches can be effective for managing PMS.

Several limitations should be considered: First, the study only included nursing students, who may be different from other women in age, education level, or health awareness. Second, the study lasted four months, so we don’t know if benefits continue longer or if they fade over time. Third, the study didn’t track whether women actually followed the nutrition advice perfectly—it only measured their nutrient intake. Fourth, the study was relatively small (83 people), so larger studies would strengthen the findings. Finally, the study didn’t compare nutrition education to other treatments like medication or exercise, so we can’t say which approach works best.

The Bottom Line

If you experience PMS symptoms, consider learning more about nutrition strategies that may help. Focus on increasing calcium (dairy, leafy greens, fortified foods), magnesium (nuts, seeds, whole grains), and vitamin D (fatty fish, egg yolks, sunlight exposure). Reduce caffeine and processed foods, which some research suggests may worsen symptoms. These changes appear to help based on moderate-quality evidence, though individual results vary. This approach works best as part of a broader healthy lifestyle that includes regular exercise and stress management. Confidence level: Moderate—this is promising evidence, but more research would strengthen these recommendations.

This research is most relevant for women and girls who experience PMS symptoms, particularly those who prefer non-medication approaches or want to try nutrition changes before considering medication. It may be especially helpful for those with mild to moderate symptoms. Women with severe PMS should still consult healthcare providers, as medication or other treatments may be necessary. The findings are less directly applicable to men or to women who don’t experience PMS. College-age women and nursing students were studied, so results may be most reliable for this age group, though the principles likely apply more broadly.

Based on this study, you should expect to see meaningful improvements within four months of making nutrition changes. Some women may notice improvements sooner (within 4-8 weeks), while others may take the full four months. The study included follow-up support at one and two months, suggesting that regular reminders and reinforcement help maintain progress. Don’t expect overnight results—nutrition changes work gradually by supporting your body’s natural hormonal balance over time.

Want to Apply This Research?

  • Track daily intake of three key nutrients: calcium (target 1,000-1,200 mg), magnesium (target 300-400 mg), and vitamin D (target 600-800 IU). Use the app to log food sources of these nutrients and set reminders to include them at each meal. Also track PMS symptom severity on a scale of 1-10 daily to see patterns over time.
  • Set a specific goal like ‘Add one calcium-rich food to breakfast’ or ‘Include one magnesium-rich snack daily.’ Use the app’s meal planning feature to build sample days that include these nutrients. Create a shopping list of nutrient-rich foods and check them off as you buy them. The app can send weekly reminders about nutrition goals, similar to the follow-up emails used in the study.
  • Use the app to create a monthly PMS symptom tracker that shows how severity changes as you improve your nutrition. Compare your symptom scores from month to month to see if they’re improving. Also monitor your nutrient intake weekly to ensure you’re consistently meeting targets. Set a monthly review date to assess progress and adjust your nutrition plan if needed. This mirrors the study’s four-month assessment period and helps you see whether the approach is working for your body.

This research suggests that nutrition education may help reduce PMS symptoms, but it is not a substitute for medical advice. If you experience severe PMS symptoms that significantly affect your daily life, please consult with a healthcare provider. This study was conducted on nursing students and may not apply equally to all women. Individual results vary, and what works for one person may not work for another. Always discuss major dietary changes with your doctor, especially if you take medications or have existing health conditions. This information is for educational purposes and should not replace professional medical guidance.