PMS cravings: definition and meaning
PMS cravings are strong urges to eat particular foods, most often chocolate, sweets, salty snacks or carbohydrates, in the week or so before a period. They are linked to the luteal-phase rise in progesterone and appetite, falling estrogen, and dips in serotonin. Cravings are common, usually ease once bleeding starts, and are not a lack of willpower.
Why cravings show up before your period
- More energy burned: resting metabolism rises slightly in the luteal phase, by roughly 2 to 10% in studies, so appetite goes up.
- Progesterone: tends to increase hunger, while estrogen, which dampens appetite, falls.
- Serotonin: carbohydrates can briefly lift serotonin, which may explain the pull toward sweet and starchy comfort food when mood dips.
- Stress and tiredness: poor premenstrual sleep raises hunger hormones.
Working with cravings, not against them
| Try | Why it helps |
|---|---|
| Regular meals with protein and fiber | keeps blood sugar steadier |
| Plan a satisfying treat | a small planned portion beats an all-or-nothing battle |
| Complex carbs like oats, potatoes, whole grains | same comfort, longer-lasting energy |
| Magnesium- and calcium-rich foods | linked to fewer PMS symptoms in some studies |
| Earlier bedtime that week | less sleep, more cravings |
See period cravings, why you crave chocolate and what to eat on your period.
Cravings and mood
Cravings often arrive together with low mood, irritability or anxiety in PMS. Noticing that they appear on the same cycle days can take away guilt: it is your hormones, not a failing. If eating feels out of control or tied to distress, a doctor or eating disorder service can help.
Frequently asked questions
How many days before a period do cravings start?
Usually 3 to 7 days before, sometimes from ovulation. They typically fade within a day or two of bleeding.
Are PMS cravings a sign of a deficiency?
Usually not. Chocolate cravings are sometimes linked to magnesium, but evidence is weak. Hormones and mood explain most cravings.
Sources
- Office on Women's Health: Premenstrual syndrome
- Webb P. 24-hour energy expenditure and the menstrual cycle. Am J Clin Nutr (1986)
This page is for information only and isn’t medical advice. If something worries you, please talk to a doctor.
Keep reading
Period cravings: why you want chocolate (and what to do about it)Period cravings are real. Why you crave chocolate, sugar and salty snacks before your period, what research shows, and kind ways to work with your appetite.Why do I crave chocolate on my period?Chocolate cravings on your period are real, but the science is surprising: it's more about comfort, habit and culture than magnesium. What helps, kindly.
What is premenstrual syndrome (PMS)?PMS (premenstrual syndrome) is a group of physical and emotional symptoms in the days before a period that ease once it starts. Causes, symptoms and help.Why am I so hungry before my period?Hungry before your period? Your body burns a little more energy in the luteal phase and serotonin dips, so cravings rise. Why it happens and what helps.Luteal phase foods: handling hunger and cravings kindlyWhat to eat in the luteal phase: why appetite and cravings rise before your period, foods that steady energy and mood, and calcium for PMS.