Symptoms Guide

What's typical at each stage

Your cycle has four phases, and PMS symptoms cluster mainly in the last one — the luteal phase, the 1–2 weeks before your period. Here's what tends to show up when, and what usually helps.

Days 1–5

Menstrual phase

Your period itself. Cramping and fatigue are common as the uterine lining sheds; energy is often at its lowest here.

  • Cramping (lower abdomen, sometimes lower back)
  • Fatigue and low energy
  • Headaches
  • Digestive changes
Days ~6–13

Follicular phase

As estrogen rises, most people notice symptoms easing and energy climbing back up. This is typically the most symptom-free stretch of the cycle.

Around day 14

Ovulation

A short window where some people notice mild one-sided pelvic twinges (sometimes called mittelschmerz), a small energy or libido lift, or slight breast tenderness.

Days ~15–28 · This is "PMS"

Luteal phase

Progesterone rises then drops sharply before your period — this shift is behind most classic PMS symptoms, usually starting 1–2 weeks before bleeding and easing once it begins.

  • Physical: bloating, breast tenderness, headaches, joint or muscle aches, food cravings, sleep changes
  • Mood: irritability, anxiety, low mood, tearfulness, trouble concentrating
  • Energy: fatigue, low motivation

Commonly used to manage this stage: heat therapy for cramps, magnesium or vitamin B6 for mood and bloating, and gentle movement. See our product picks for specifics.

A note on severity

When it's worth talking to a doctor

Most PMS is uncomfortable but manageable. It's worth booking an appointment if symptoms:

  • Regularly interfere with work, school, or relationships
  • Include intense mood symptoms like hopelessness or panic (this can indicate PMDD, a more severe form of PMS)
  • Involve pain that isn't relieved by over-the-counter medication
  • Change suddenly in pattern or intensity

This guide is informational and doesn't replace a medical evaluation.