PMDD and Vitamin D: An Essential Nutrient for Your Mood

Have you ever felt like your mood suddenly shifts dramatically right before your period, leaving you adrift in turbulent emotional waters that seem impossibly vast when you’re in the midst of them? I’ve been there, and I understand firsthand how exhausting and challenging navigating Premenstrual Dysphoric Disorder (PMDD) can be and you, like me, might be missing one important link: PMDD and Vitamin D.

For those of us with PMDD, finding pathways through the monthly storm can feel like searching for light in complete darkness. While traditional treatments can help, many women—including myself—have been exploring nutritional approaches to complement and enhance our symptom management strategies. One promising beacon that’s been illuminating my research is the role of Vitamin D.

Could optimizing your Vitamin D levels be a game changer for managing PMDD? Let’s dive into the research together and explore the sunshine vitamin’s potential to brighten our premenstrual experiences.

Understanding PMDD

Premenstrual Dysphoric Disorder is more than just typical PMS—it’s characterized by severe emotional fluctuations such as anxiety, depression, irritability, and physical symptoms that significantly disrupt your daily life.

The PMDD experience is a profound monthly transformation that can make you question everything about yourself and your life. It’s that moment when you lock yourself in a hotel room during what should be a dream vacation, or when you suddenly become utterly convinced that your relationship needs to end, only to wonder what you were thinking once your period arrives.

This reproductive mood disorder affects approximately 3-8% of menstruating women, creating a cyclical pattern where for up to two weeks before bleeding, we become almost unrecognizable to ourselves and those we love ¹.

The two primary treatment within western or conventional medicine are birth control or antidepressants, but these medications aren’t universally effective and can sometimes cause unwanted side effects. This has led many women to seek alternative, complementary, and root cause solutions.

The Sunshine Vitamin’s Secret Powers

Vitamin D, popularly known as the “sunshine vitamin,” is crucial not only for bone health and calcium regulation but also plays a vital role in mood stabilization and hormonal balance ².

Sun exposure and healthy vitamin D levels have been linked to a lower risk of chronic diseases like cancer, diabetes, and heart disease, as well as overall reduced mortality in large population studies ³.

Emerging research reveals low vitamin D levels are associated with causing or exacerbating PMDD symptoms ⁴.

Additional research finds that Vitamin D may help manage PMDD symptoms through its powerful anti-inflammatory, neuroprotective, and hormone-regulating properties ⁵.

Researchers Menéndez and Manucha highlight Vitamin D’s capacity to regulate inflammatory cytokines and neurotransmitter synthesis, making it essential for mood and brain health ⁶.

Additionally, Mentis’s research reinforces that sufficient Vitamin D levels significantly correlate with improved mental wellness, especially in women prone to hormonal mood fluctuations and depression ⁷.

Sunlight vs. Supplements: Why Nature’s Source Reigns Supreme

Here’s something transformative I’ve learned on my PMDD journey: the sun isn’t just a source of vitamin D—it’s an essential nutrient in itself. When sunlight touches our skin, something magical happens that no pill can replicate.

When UVB rays meet our skin, they trigger a cascade that produces not just vitamin D, but nine additional neurochemicals through POMC production in the hypothalamus ⁸. These include beta-endorphins—nature’s own mood elevators that vitamin D supplements simply cannot provide.

These sun-derived beta-endorphins ⁹:

• Boost dopamine levels naturally
• Enhance cognitive function and memory
• Strengthen immune response
• Increase self-confidence
• Improve learning ability

Ultraviolet (UV) light exposure also stimulates our body to produce nitric oxide (NO), which delivers several important health benefits. This compound can help lower blood pressure and improve overall cardiovascular function. Additionally, the nitric oxide generated from UVA exposure may help fight infections by killing certain microbes and bacteria. Beyond these effects, nitric oxide also serves as a neurotransmitter in the body, facilitating communication between nerve cells. These findings suggest that controlled, moderate sun exposure might contribute to our wellbeing through multiple pathways beyond just vitamin D production ¹⁰.

Each of these benefits directly counteracts common PMDD symptoms! When we’re not accessing these natural endorphins as our bodies evolved to, we often seek that dopamine elsewhere—through devices, relationship drama, impulsive shopping, or substances that only temporarily fill the void.

That said sometimes supplementation is often warranted depending on testing and access to the UVB light spectrum. If you want to see my Vitamin D suggestion you can shop my PMDD Supplement Dispensary below. -For US residents only (sorry!)

Genetics Impact Your Light Needs

Did you know your light needs are actually influenced by your genetics? Our mitochondria—the energy-producing powerhouses in our cells—are inherited from our mother’s side, and the specific haplotype (a set of genetic markers) we carry can impact how our body handles energy production. If you have northern latitude haplotypes, which evolved in colder, lower-light environments, your mitochondria are typically more uncoupled ¹¹. This means they produce less ATP (our body’s natural energy currency) in exchange for generating more heat—making cold exposure during darker winter months especially supportive for your mood, energy, and overall health.

On the other hand, if your genetics are rooted in equatorial regions—often referred to as coupled haplotypes—your body is designed for efficiency in bright, sun-filled environments. This means you need more UV light exposure to feel your best. For darker-skinned individuals with these haplotypes living in higher latitudes, this mismatch between genetics and environment can lead to greater struggles with seasonal mood changes and energy dips—and it’s a powerful, often overlooked contributor to health disparities beyond just socioeconomic factors.

I learned this from Dr. Alexis Cowan, and we dive deeper into it in my FREE Seasonal Depression and PMDD training inside the PMDD community. You can also catch our full conversation on the PMDD Pep Talk Podcast!

The northern LATITUDE CHALLENGE

For those of us living in northern regions, the change in sunlight throughout the year creates a significant seasonal challenge—especially when it comes to mood and hormone regulation. Here in Montana, for example, UVB light (the specific wavelength required for your skin to synthesize vitamin D) is only available from about March to November. That means during the winter months, I could stand outside completely naked in the snow (not recommended!) and still not make a single molecule of vitamin D from sunlight.

Why does this matter? As we have discussed Vitamin D isn’t just a nutrient—it functions more like a hormone, playing a major role in immune regulation, inflammation, brain chemistry, and yes, mood stability. For those with PMDD or severe PMS, low vitamin D levels have been correlated with worsened premenstrual mood symptoms, increased irritability, and more intense depressive episodes.

While apps like MyCircadian can help you track when UVB light is available in your region, the reality is that most of us aren’t getting enough natural sun exposure to meet our needs all year. Modern life—complete with sunscreen, sunglasses, wide-brimmed hats, and hours spent indoors—creates a perfect storm for widespread vitamin D deficiency, especially during winter. This is even more problematic for individuals with darker skin tones, who need longer sun exposure to synthesize the same amount of vitamin D due to higher melanin content, further compounding seasonal mood challenges and premenstrual symptoms in higher latitudes.

Research Insights: PMDD and Vitamin D

When I first discovered the potential connection between Vitamin D and PMDD, I dove deep into the research. Here’s what I found:

In one remarkable study by Tartagni and colleagues, young women with severe PMDD experienced dramatic improvements after Vitamin D supplementation. Their anxiety scores plummeted from 51 to 20, and irritability scores dropped from 130 to 70. For anyone who’s experienced the rage and anxiety of PMDD, these numbers represent life-changing relief ¹².

Another study by Abdi and colleagues revealed that low calcium and Vitamin D levels during the luteal phase (that dreaded two-week window before menstruation) intensify PMS symptoms. This suggests that something as simple as nutritional adjustments might help ease our monthly suffering ¹³.

Further supporting these findings, Abdi and colleagues revealed that low calcium and Vitamin D levels during the luteal phase worsen PMS symptoms, suggesting that dietary adjustments and supplements might help relieve these conditions effectively ¹⁴.

What makes Vitamin D so special for those of us navigating PMDD?

Neurological Support: This powerful nutrient crosses the blood-brain barrier, influencing neurotransmitters that affect our emotional stability ¹⁵

Mood Regulation: Studies show Vitamin D supplementation can significantly reduce anxiety and irritability Vitamin D created through sun exposure also increases cognitive function, energy levels and the immune system through the production of POMC and beta endorphin which boosts dopamine production

Inflammation Reduction: High-dose Vitamin D supplementation has been shown to lower inflammatory markers, offering relief for both emotional and physical symptoms ¹⁶,¹⁷

Immune boosting: Skin exposure to UVA and UVB light spectrums from the sun initiates coordinated chemical, hormonal, immune, and neural responses— revealing therapeutic applications for treating mood disorders, addiction, autoimmune diseases, chronic pain, and dysfunctions across multiple organ systems ¹⁸

Hormonal Balance: Vitamin D helps balance sex hormones – research shows it’s linked to healthy testosterone, estrogen, and DHEA levels in women, which may explain its impact on PMDD symptoms ¹⁹

Heidari et al. further confirmed these benefits, noting improved inflammatory and antioxidant markers in Vitamin D-deficient women after supplementation, underscoring Vitamin D’s potential as an all-encompassing therapeutic approach ²⁰

Embracing the Light: Practical Steps

Just as I developed my own PMDD protocol through years of trial and error, finding your optimal Vitamin D strategy may take some experimentation.

Here’s where to start:

1. Seek the sun – About 80% of our Vitamin D comes from sunlight exposure ²¹. Even 15-20 minutes of midday sun on your skin can make a difference.
2. Nourish your body – Incorporate Vitamin D-rich foods like fatty fish, fish roe, and egg yolks, into your meals.
3. Consider supplements – Especially important if you live in northern regions or during winter months. Research suggests around 4,000 IU daily for 8 weeks may help with mood improvement if you’re deficient ²².
4. Test, don’t guess – Before starting any supplement regimen, get your Vitamin D levels tested. Work with a healthcare provider to determine your personalized needs.

The Light at the End of the Tunnel

If you’ve been navigating the emotional rollercoaster of PMDD, know this: there are tools that can help you feel more like yourself again—and Vitamin D might just be one of the most overlooked. Whether it’s through intentional sun exposure, personalized supplementation, or simply understanding how your unique genetics affect your light needs, you have more power than you’ve been led to believe.

Small shifts can lead to big changes. If this topic lit a spark for you, be sure to check out my free Seasonal Depression & PMDD training inside our PMDD community, and tune into my conversation with Dr. Alexis Cowan on the PMDD Pep Talk Podcast.

KEY TAKEAWAYS on PMDD and Vitamin D

• Vitamin D is a powerful ally for emotional regulation and mood stability—especially for those navigating PMDD. It impacts everything from inflammation to hormone balance, neurotransmitter function, and even immune resilience.
• Sunlight is your most effective source. While supplements can be helpful (especially in northern latitudes or winter), natural UVB exposure initiates the production of not only Vitamin D but also beta-endorphins and nitric oxide—compounds that directly boost dopamine, reduce stress, and support brain and heart health in ways supplements simply can’t replicate.
• Your genetics influence your light needs. Northern vs. equatorial haplotypes determine how much sunlight your body thrives on. This means understanding your ancestry can help you better support your mood, metabolism, and energy through seasonal changes.
• Vitamin D deficiency is more common than we think—especially among women with PMDD, darker skin tones, or those living in low-light regions. Symptoms like fatigue, irritability, low mood, and hormone imbalances can all stem from insufficient levels.
• Supplements are a tool, not a cure-all. If you’re deficient, supplementing (e.g. 4,000 IU/day short-term) can support symptom relief, but it should be paired with sunlight exposure, nutrient-dense foods (like fish, egg yolks, and cod liver oil), and lifestyle strategies that align with your body’s needs.
• “Test, don’t guess.” Get annual labs for both 25(OH)D and the active form, 1,25(OH)₂D, to assess your true Vitamin D status and guide your supplementation plan safely.
• Environmental mismatch is real. Modern life often blocks us from the light we biologically evolved to depend on—whether through indoor living, excessive screen time, or sunscreen and clothing that prevent sun exposure. Awareness is key to making empowered changes.

Looking for more support?

While Vitamin D can a powerful ally, remember that reducing managing PMDD symptoms requires time and a personalized, multi-faceted approach. 

✨ 10% OFF my favorite Vitamin D supplements for PMDD (US Residents Only)
✨ Join our PMDD Support Community
✨ Listen to the PMDD Pep Talk Podcast
✨ Work with Jes

Find @hermoodmentor for more education + resources.

Remember, managing PMDD isn’t about erasing every symptom—it’s about building resilience and discovering the strategies that truly support you. Optimizing your Vitamin D levels can be a powerful part of that toolkit, helping to bring more stability, energy, and light to your monthly cycle.

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