Supplements for PMS
The 5 days when nothing helps.Or at least that's what you think.
Biscuits at 10 pm. Headache in the morning. Irritability for no reason. You're not crazy, your progesterone is falling and your cortisol is climbing. And most "supplements for women" don't address either.
What actually happens before your cycle
In the last two weeks of the cycle (days ~15-28), progesterone rises and then falls sharply. The body reacts: holds water, raises inflammatory markers, shifts serotonin activity.
Add chronic stress on top, and cortisol further suppresses progesterone. The result: cramps, bloating, insomnia, irritability, sugar cravings. Not "character". The body works this way.
Painkillers stop the pain for 4 hours. Chocolate raises serotonin for 20 minutes. Neither one reaches the cause: the cortisol that's pushing progesterone down.
Which ingredients have clinical data for PMS
Not everything on the market works. Here's what's actually been studied in women, with doses and results.
Myo-inositol, 2000 mg
Cycle and PCOSThe most studied ingredient for women with PCOS and irregular cycles. At 2000-4000 mg it has shown improved cycle regularity, insulin sensitivity and reduced androgen symptoms (Unfer et al., 2017). Helps the body respond properly to insulin — which is why it's studied for irregular cycles.
Magnesium bisglycinate, 670 mg (134 mg elemental Mg, 36.5% RDI)
Cramps and bloatingMagnesium bound to glycine, gentle on the stomach. Magnesium contributes to normal muscle function. Facchinetti (1991): significant improvement in PMS symptoms — including cramps and water retention — at 400 mg/day. This form also reaches the brain, which is why it helps with sleep too.
Vitamin B6 (pyridoxine hydrochloride), 1.4 mg (100% RDI)
MoodVitamin B6 is involved in the synthesis of serotonin and GABA, the two neurotransmitters disrupted in PMS. Wyatt et al. (1999), a meta-analysis of 9 studies: B6 significantly reduces PMS symptoms vs. placebo.
L-Glycine, 2000 mg
Sleep before cycleAn amino acid that acts as an inhibitory neurotransmitter — a biological "switch" for the nervous system. Helps the body cool down for deep sleep (Kawai et al., 2007). Critical for women whose sleep worsens in the days before their cycle, when progesterone drops.
Ashwagandha, 300 mg
Stress → PMSDoesn't act directly on PMS. But stress raises cortisol, which suppresses progesterone. Salve (2019, 60 randomized participants): 600 mg a day lowered cortisol by 32.6% over 8 weeks. In Corti-Glow, 300 mg of ashwagandha per sachet — half the studied dose, for long-term evening use. The link is indirect: lower cortisol → less pressure on progesterone.
When it helps and when it doesn't
Corti-Glow may help if:
- —Your PMS is mild to moderate (cramps, bloating, irritability)
- —Stress makes the symptoms worse (which it does for most women)
- —You want an alternative to daily painkillers
- —You have sleep issues around your cycle
Corti-Glow won't replace a doctor if:
- —You have endometriosis or PMDD (severe form of PMS)
- —The pain is disabling, you can't work or get out of bed
- —Your symptoms are new or suddenly changed
- —You're on hormone therapy or antidepressants
Supplements are not medicine and do not replace medical advice.
Frequently asked questions
How long does it take to feel the effect of PMS supplements?+
Magnesium and vitamin B6 can help from the very first cycle. Myo-inositol shows its full effect after 2-3 cycles, most studies run for 3-6 months.
Can I take PMS supplements alongside painkillers?+
Yes. Magnesium, myo-inositol and vitamin B6 have no known interactions with ibuprofen or paracetamol. If you're on other medication, check with your doctor.
Does ashwagandha help with PMS?+
Directly, no. But stress raises cortisol, which disrupts progesterone. In a clinical study (Salve 2019, 60 randomized participants), 600 mg of ashwagandha a day lowered cortisol by 32.6% over 8 weeks. In Corti-Glow, 300 mg per sachet — half the studied dose. The link is indirect: lower cortisol → less pressure on progesterone.
What is myo-inositol and why is it important for PMS?+
A vitamin-like compound involved in insulin signaling and cycle regulation. At 2000-4000 mg it has been studied in women with PCOS, it improves cycle regularity and reduces androgen symptoms.
Is Corti-Glow only for PMS?+
No. The formula is an evening sachet for stress, sleep and pre-period days. In women with mild to moderate PMS, 5 of the 7 ingredients cover the most common complaints: cramps, bloating, irritability, insomnia.