Why Do I Crave Sugar Before My Period?
You’ve been eating well, your energy is steady, and your mood feels balanced. Then, about a week before your period, you suddenly find yourself craving chocolate, carbs, or anything sweet. What’s going on? Let’s delve into what’s happening during this phase of your cycle, why these cravings arise, and what you can do to support this!
What’s really happening with your hormones?
As you move from the luteal phase (after ovulation) into the menstrual phase, levels of estrogen and progesterone drop significantly. Many women say they feel “hormonal” in the days before their period, but what’s often causing symptoms like low mood, fatigue, and cravings is the plummet of hormones.
This hormonal dip also affects brain chemistry particularly serotonin, your “feel-good” neurotransmitter. When serotonin drops, it can lead to low mood, irritability, poor sleep, and a desire for sugar or refined carbs, which temporarily boost serotonin and dopamine levels in the brain. In other words, cravings are a chemical response to feeling low, not just a mental craving.
But here’s the catch: while sugar might offer short-term relief, it can actually worsen PMS symptoms overall. Excess sugar disrupts blood sugar stability, which can increase mood swings, fatigue, and irritability. It also contributes to systemic inflammation, which may intensify period pain, bloating, and headaches.
Other common drivers of premenstrual sugar cravings:
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Blood sugar imbalance – Your metabolic rate increases slightly during the luteal phase, which means you burn more energy. If meals are skipped or macronutrients are unbalanced, your blood sugar may drop, triggering intense cravings for quick energy sources like sugar.
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Magnesium deficiency – Chocolate cravings are often linked to low magnesium. This mineral plays a role in blood sugar regulation, mood stability, and muscle relaxation. Magnesium levels can decline during the premenstrual phase, making cravings more intense.
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Stress and cortisol – Ongoing stress increases cortisol levels, which can worsen insulin resistance and amplify cravings. Combine this with already low serotonin and progesterone, and the body is more prone to emotional eating.
Naturopathic strategies to support sugar cravings:
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Balance your blood sugar by eating regular balanced meals that include protein, healthy fats, and complex carbs. Avoid skipping meals, especially breakfast, and opt for snacks every 3 to 4 hours if needed.
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Replenish magnesium by increasing intake of leafy greens, pumpkin seeds, avocado, and high-quality dark chocolate.
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Reduce stress by incorporating calming herbs prescribed by your naturopath and practices such as breathwork, mindfulness, and consistent sleep. Reducing nervous system load can help lower cortisol and reduce the urgency of cravings.
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Track your cycle so you can predict when your hormonal shifts are coming. This allows you to be proactive with nutrition, supplementation, and lifestyle adjustments, rather than reacting after symptoms arise.
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Be prepared, have some healthy snacks prepared for your luteal phase to avoid heading for high sugar/ processed foods instead. Find a range of great recipes on our website!
Premenstrual sugar cravings are a natural response to hormonal shifts but unmanaged, they can set off a cycle of worsening symptoms. By understanding the root causes and supporting your body with the right tools, it’s possible to reduce cravings and feel more emotionally and physically stable throughout your cycle.
If you’re ready to understand your hormones and support your body more effectively, book a 1:1 naturopathic consultation to explore a personalised plan. We’ll address your cravings, cycle symptoms, and overall hormonal balance in a way that supports you long term.
