5 Green Smoothie Recipes For PMS

Green Smoothies To Help With PMS

Premenstrual syndrome, also known as PMS, affects anywhere from 8% to 20% of women. PMS is associated with symptoms of discomfort and irritability beyond what is typically reported for the average woman during her period. 1

Calcium & Vitamin D

A 2005 article in the Archives of Internal Medicine showed that women with the highest intakes of calcium and vitamin D were less likely to develop PMS.

Both calcium-rich foods and calcium supplements were studied, and researchers found that calcium from food sources provided a greater benefit – particularly at 1200 milligrams per day (the standard RDA for women age 19-50 is 1000mg/day). 2

An older study from 1995, published in the American Journal of Gynecology and Obstetrics showed a 48% reduction in PMS symptoms with supplementation of 1200 milligrams of calcium carbonate. 3

B Vitamins

B-vitamins may also play a role in reducing the risk of developing PMS, particularly when those B-vitamins came from food rather than supplements.

Both thiamine (vitamin B1) and riboflavin (vitamin B2) have been shown in studies to be associated with a reduced risk of developing PMS.

A 2011 article in the American Journal of Clinical Nutrition showed that women with the highest intakes of riboflavin “before the diagnosis year had a 35% lower risk of developing PMS” than those with the lowest intakes of riboflavin. The article went on to say that “intake of B vitamins from supplements was not associated with a lower risk of PMS”. 4

Green Smoothie Foods For PMS

It appears that increasing calcium intake (from food) before and during your period may help prevent or reduce the symptoms of PMS.

Calcium-rich green smoothie foods include dark leafy greens such as dandelion greens and kale. Calcium-rich fruits include figs, papayas, and oranges.

Chia seeds are also a good source of calcium, as well as calcium-fortified plant milks (hemp, almond, rice, soy).

Foods that contain vitamin B1 (thiamine) and vitamin B2 (riboflavin) may lower the risk of developing PMS. Romaine lettuce, spinach, tomatoes, watermelon, carrots, pineapple, oranges, Swiss chard, collard greens and grapes all provide thiamine in a green smoothie.

For riboflavin, use bananas, Swiss chard, spinach, romaine lettuce, collard greens, kale, tomatoes, strawberries, raspberries, and persimmons in your recipes.

It is also important to make sure that you are getting adequate iron intake, since iron is lost during menstruation. Good sources of iron in green smoothies include dandelion greens, kale, parsley, and certain types of cacao (check nutrition labels on packaging).

5 Green Smoothie Recipes For PMS

To make the recipes on this page, add the ingredients to the blender in the order listed. Then blend on high for 30-60 seconds until smooth.

1) Healthy Dark Chocolate Green Smoothie

  • 4 to 6 ounces of filtered water
  • 1/2 large mango, peeled and pit removed
  • 3/4 cup frozen blueberries
  • 1 tablespoon flax seeds
  • 1 tablespoon raw cacao powder
  • 2 cups fresh baby spinach

2) Pineapple-Mango Green Smoothie

  • 4 to 6 ounces of filtered water
  • 1 mango, peeled and pitted
  • 1 cup fresh pineapple, cubed
  • 2 cups kale or dandelion greens

3) Orange-Kale Green Smoothie

  • 2 ounces unsweetened coconut or almond milk
  • 1 banana, peeled
  • 1 orange, peeled
  • 1 small carrot, chopped
  • 2 cups kale, chopped

4) Coconut-Chocolate Green Smoothie

  • 6-8 ounces unsweetened coconut milk (carton beverage, not canned)
  • 1 large banana, peeled
  • 2 kiwifruit, peeled
  • 1 tablespoon raw cacao powder
  • 2 cups or small handfuls of fresh baby spinach

5) Chocolate-Orange Iron Boosting Green Smoothie

  • 2 ounces of water if needed
  • 1 and 1/2 oranges, peeled
  • 1 banana, peeled
  • 1 tablespoon cacao powder
  • 2 tablespoons chia seeds (soaked in water for 5 minutes to gel)
  • 2 cups baby spinach


1 – Dickerson, L.M., Mazyck, P.J., Hunter, M.H. (2003). Premenstrual Syndrome. American Family Physician. 67(8), 1743–52. PMID 12725453.

2 – Bertone-Johnson, E.R., Hankinson, S.E., Bendich, A., Johnson, S.R., Willett, W.C., Manson, J.E. (2005). Calcium and Vitamin D Intake and Risk of Incident Premenstrual Syndrome. Arch Intern Med, 165(11), 1246-1252. doi:10.1001/archinte.165.11.1246.

3 – Thys-Jacobs, S., Starkey, P., Bernstein, D., Tian, J. (1998). Calcium carbonate and the premenstrual syndrome: Effects on premenstrual and menstrual symptoms. Am J Obstet Gynecol, 179, 444-452. doi: 10.1016/S0002-9378(98)70377-1.

4 – Chocano-Bedoya, P.O., Manson, J.E., Hankinson, S.E., Willett, W.C., Johnson, S.R., Chasan-Taber, L., Ronnenberg, A.G., et al. (2011). Dietary B vitamin intake and incident premenstrual syndrome. American Journal of Clinical Nutrition, 93(5), 1080-1086. doi:

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