🌙 ADHD and PMDD: Why Your Cycle Might Be Making Your Symptoms Worse.

Samii- BHSc- Naturopathy
Jul 25
4 min read

How Hormones, Focus and Mood Collide and What You Can Do About It Naturally

If you have ADHD or neurodivergency and feel like your focus, mood and emotional regulation completely fall apart before your period; you are not imagining it.

Many women with ADHD notice a huge shift in how they feel in the two weeks before their period:

Mood crashes
Irritability or rage
Brain fog
Overwhelm or anxiety
Deep exhaustion or low motivation
More impulsivity or emotional sensitivity
Little to no executive function

These changes often go beyond “PMS” and may actually be PMDD- Premenstrual Dysphoric Disorder. And emerging research shows that ADHD and PMDD are very closely linked.

📊 The Research: What’s the Link Between PMDD and ADHD?

A growing body of evidence is now confirming what so many women have already felt:

💥 Women with ADHD are 3–4 times more likely to have PMDD than women without ADHD.

Let’s break that down:

🔬 A 2025 cross-sectional survey published in the British Journal of Psychiatry found:

31.4% of women with a formal ADHD diagnosis met criteria for PMDD
41.1% of women with high ADHD traits (undiagnosed) met PMDD criteria
Compared to only 9.8% of neurotypical women 👉 That’s a 3–4x increased risk (BJPsych, 2025)

🧠 Another study published in 2024 confirmed that women with PMDD showed significantly higher levels of impulsivity and inattention, compared to those without PMDD(PubMed ID: 38836765)

🌀 Hormone-sensitive conditions like PMDD tend to be under-recognised in neurodivergent women — especially those who mask or internalise symptoms (Frontiers in Global Women’s Health, 2025)

🌡 So what’s Actually Happening?

Here’s what the research suggests is going on inside your body and brain:

🔄 1. Hormones + Dopamine Sensitivity

Estrogen naturally boosts dopamine (the neurotransmitter involved in focus, reward and mood). In the luteal phase (the week or two before your period), estrogen drops- meaning less dopamine support for ADHD brains.

➡ Result: Focus gets harder, emotions feel more intense, motivation tanks.

🔥 2. Increased Emotional Reactivity & Sensory Sensitivity

ADHD brains are already more reactive to stress, sound, clutter and overwhelm. Add hormonal fluctuations and the nervous system gets even more dysregulated- often leading to PMDD-like symptoms like rage, panic or deep sadness.

⚠️ 3. Overlap in Symptoms = Misdiagnosis or Missed Diagnosis

Many ADHD women are told they have mood disorders or “just PMS,” when in reality they’re experiencing a cycle-triggered symptom spike. Both ADHD and PMDD share:

Irritability
Executive dysfunction
Emotional overwhelm
Impulsivity
Sleep disturbances

🧘‍♀️ Naturopathic Support: What You Can Do

While PMDD and ADHD are complex, there are powerful natural strategies to help regulate your mood, hormones and nervous system- without trying to "force focus" or push through burnout.

🌿 1. Balance Blood Sugar All Cycle Long

Fluctuating blood sugar worsens mood swings, anxiety and irritability- especially in the luteal phase.

✅ Eat every 3–4 hours ✅ Include protein, fat + fibre at every meal ✅ Avoid skipping meals when hyperfocused (set alarms to remind you to eat and have easy nutritious snacks on hand)

💊 2. Nourish with Key Nutrients

Target nutrients can ease both ADHD + PMDD symptoms:

Magnesium (glycinate/threonate)- calms nervous system, reduces PMS rage and improves sleep
Vitamin B6 – supports dopamine + GABA, mood regulation and PMS symptoms
Zinc – helps with hormone metabolism and focus
Calcium – shown to reduce PMDD symptoms significantly
Omega-3s (EPA) – stabilises mood and reduces emotional reactivity

🧠 3. Track Your Cycle + Symptoms

Awareness is key for ADHD brains. Use simple colour codes or emoji mood tracking apps to see if there’s a pattern between your ADHD symptoms and your cycle.

📝 Tip: Start with just three things: mood, energy, focus- daily or weekly.

🌬 4. Nervous System Regulation is Non-Negotiable

Calming your nervous system reduces both ADHD and PMDD intensity.

Try:

Daily sunlight exposure (especially in follicular phase)
Gentle movement like walking, stretching or yoga
Herbal teas: chamomile, passionflower, lemon balm
Breathwork: box breathing, physiological sigh
Vagus nerve support (cold splash, humming, singing)

💚 5. Give Yourself Permission to Rest Before Your Period

Plan lighter workloads in the luteal phase where possible. You’re not “lazy”- your body and brain are asking for replenishment.

Final thoughts-You Are Not Broken- You’re Just Finally Seeing the Pattern

The ADHD/PMDD combo can feel brutal. But it’s not your fault and you’re not alone.

Your brain works differently. Your hormones fluctuate differently. But with support, awareness and the right nourishment, you can reduce symptom intensity and feel more like yourself again, throughout your whole cycle.

If this sounds like you and you would like more targeted support, please reach out or book an appointment here >> https://www.sacrednaturalhealth.com/book-online-1.

Thanks for reading beautiful human!

Samii BHSc- Naturopathy

Sacred Natural Health Founder.

Disclaimer: The information provided in this blog post is for educational purposes only and should not replace professional medical advice. Always consult with your health practitioner before making any changes to your treatment.

📚 References

Rucklidge, J. et al. (2025). Increased risk of provisional PMDD among females with ADHD: Cross-sectional survey study. British Journal of Psychiatry. https://doi.org/10.1192/bjp.2025.123
Lin, S. et al. (2024). Comorbid ADHD in Women with PMDD. PubMed ID: 38836765
EDS Clinic. (n.d.). The Overlap Between PMDD and ADHD. https://www.eds.clinic/articles/pmdd-and-adhd
Frontiers in Global Women’s Health. (2025). Understanding Hormonal Sensitivity in Neurodivergent Women. https://www.frontiersin.org/journals/global-womens-health/articles/10.3389/fgwh.2025.1613628/full
Sciencedirect. (2023). ADHD and emotional regulation in PMDD populations. https://www.sciencedirect.com/science/article/abs/pii/S0018506X23001642
PubMed. (2020). ADHD symptoms across the menstrual cycle. https://pubmed.ncbi.nlm.nih.gov/33302160/