Period cravings — why and how to manage them

By Dr (TCM) Attilio D'Alberto | Traditional Chinese Medicine Practitioner, Wokingham

On this page

1. Overview
2. Why cravings occur before the period
3. Why specifically chocolate?
4. A Chinese medicine view
5. How to manage period cravings
6. Supplements that help
7. Treatment for severe cravings
8. Frequently asked questions

1. Overview

Intense food cravings in the days before menstruation — particularly for sugar, chocolate, carbohydrates and salt — are experienced by a large proportion of women and are among the most persistent premenstrual symptoms. They are not simply a lack of willpower. They are driven by real hormonal and neurochemical changes in the late luteal phase, and in traditional Chinese medicine they reflect the increased demands placed on the Spleen, Stomach and blood in the run-up to menstruation. I am Dr (TCM) Attilio D’Alberto, a women’s health specialist with over 25 years of clinical experience.

2. Why cravings occur before the period

The late luteal phase is characterised by declining progesterone and oestrogen, rising prostaglandins, and increased energy expenditure — the body is preparing to shed the uterine lining, a process that requires significant metabolic resources. The key drivers of cravings include:

• Serotonin drop — oestrogen stimulates serotonin production. As oestrogen falls in the late luteal phase, serotonin declines, triggering cravings for carbohydrates and sugar (which temporarily boost serotonin via insulin-driven tryptophan uptake).
• Magnesium depletion — progesterone promotes magnesium excretion, and declining progesterone can leave a relative deficiency. Chocolate cravings are often a signal of magnesium deficiency — cocoa is one of the richest dietary sources.
• Blood sugar instability — progesterone increases insulin resistance in the luteal phase, creating greater swings in blood glucose that drive carbohydrate cravings.
• Increased basal metabolic rate — the body burns slightly more calories in the luteal phase (estimated 100–300 extra per day), which can increase appetite generally.
• Cortisol and emotional regulation — progesterone has calming effects via its metabolite allopregnanolone; as progesterone falls, comfort eating can increase.

3. Why specifically chocolate?

Chocolate is the single most-craved food premenstrually, and there are several biochemical reasons:

• Cocoa is one of the richest dietary sources of magnesium
• It contains theobromine and small amounts of caffeine, which boost mood
• It contains phenylethylamine, which has mild antidepressant effects
• The combination of fat, sugar and bitterness is highly palatable
• It triggers endogenous opioid release in the brain

A small amount of high-cocoa dark chocolate (70%+) is one of the more constructive ways to satisfy the craving while delivering useful magnesium.

4. A Chinese medicine view

In TCM, the Spleen governs digestion, blood production and is associated with the emotion of pensiveness or worry. Sweet foods nourish the Spleen — and cravings for sweetness in the premenstrual phase reflect the Spleen’s increased demands as it works to produce the blood and qi needed for menstruation. When the Spleen is deficient (Spleen qi deficiency), cravings intensify because the underlying nourishment is insufficient.

Liver qi stagnation — the dominant premenstrual TCM pattern — is associated with emotional eating and cravings, as the Liver’s stagnation creates a frustrated need for stimulation and comfort. PMS overall, and PMDD in its more severe form, both feature increased cravings as a hallmark.

Underlying blood deficiency — particularly common in women with heavy or long periods (see heavy bleeding) — intensifies all of the above. The body, sensing it is about to lose more blood, drives cravings to top up reserves.

5. How to manage period cravings

• Support serotonin naturally — include tryptophan-rich foods (turkey, eggs, pumpkin seeds, oats, tofu) alongside complex carbohydrates through the luteal phase to maintain stable serotonin rather than chasing it with sugar spikes.
• Stabilise blood sugar — eat protein and healthy fat at every meal; do not skip meals in the luteal phase. Reduce refined carbohydrates, which drive crash-and-spike cycles.
• Eat blood-nourishing foods — dark leafy greens, black sesame, red dates, beetroot, oily fish, red meat. See my guide to what to eat during your period for the TCM blood-building approach.
• Plan healthier swaps — if you crave chocolate, eat a small piece of 70%+ dark chocolate; if you crave salt, choose olives, salted almonds or seaweed; if you crave carbohydrates, choose oats, sweet potato or wholegrain.
• Hydrate properly — thirst is often misread as hunger or sugar craving.
• Move daily — gentle exercise reduces cravings via endorphin release and better insulin sensitivity.
• Sleep adequately — sleep loss increases ghrelin (the hunger hormone) and worsens cravings.
• Address Liver qi stagnation — stress directly worsens cravings via cortisol; meditation, yoga, breathwork and time outdoors all help.

6. Supplements that help

• Magnesium glycinate or citrate, 200–400 mg/day — one of the most effective single interventions for both cravings and premenstrual mood. Take in the second half of the cycle.
• Vitamin B6, 50–100 mg/day — supports serotonin production.
• Calcium, 1,000–1,200 mg/day — the strongest evidence of any single supplement for premenstrual symptoms generally.
• Chromium picolinate, 200 mcg/day — supports insulin sensitivity and reduces sugar cravings in some women.
• L-theanine or ashwagandha — can reduce stress-driven cravings.
• Vitex (chasteberry) — herbal cycle regulator that reduces premenstrual symptoms broadly.

7. Treatment for severe cravings

If cravings are severe and part of a broader picture of premenstrual syndrome or PMDD, acupuncture and Chinese herbal medicine address the root patterns — Spleen qi deficiency, Liver qi stagnation and blood deficiency — that drive both the physiological and emotional aspects of period cravings. Most patients notice meaningful improvement within 2–3 cycles of treatment. I prescribe pharmaceutical-grade granule formulas tailored to the individual TCM pattern.

8. Frequently asked questions

Why do I get period cravings?

Period cravings are driven by real hormonal and neurochemical changes in the late luteal phase: a drop in oestrogen-driven serotonin, magnesium depletion from declining progesterone, blood sugar instability from increased insulin resistance, and an increase in basal metabolic rate.

What food cravings are common before a period?

The most common premenstrual cravings are for chocolate, sugar and refined carbohydrates (driven by the serotonin drop and magnesium depletion), salty food (related to fluid balance and adrenal demands) and comfort foods generally.

Why do I crave chocolate before my period?

Cocoa is one of the richest dietary sources of magnesium, and magnesium becomes relatively deficient as progesterone falls in the late luteal phase. Chocolate also contains mood-supporting theobromine and phenylethylamine. A small amount of 70%+ dark chocolate is a constructive way to satisfy the craving and deliver useful magnesium.

Are period cravings normal?

Yes — mild-to-moderate cravings in the few days before a period are normal and physiological. Severe cravings that disrupt eating patterns or daily life are typically part of PMS or PMDD and can be reduced with targeted treatment.

How can I stop period cravings naturally?

Stabilise blood sugar with protein and healthy fat at every meal, take 200–400 mg of magnesium glycinate from mid-cycle, eat blood-building foods (red meat, leafy greens, beetroot, red dates), get adequate sleep and exercise daily, and reduce caffeine, alcohol and refined sugar.

Do period cravings mean I am deficient in something?

Often, yes. Chocolate cravings frequently reflect magnesium deficiency. Sweet cravings often reflect blood sugar instability or low serotonin. Salt cravings can reflect adrenal demands. Iron deficiency from heavy periods can drive carbohydrate cravings.

Related menstrual guides: period flu · headaches during your period · water retention before your period · period blood clots · what to eat during your period

To discuss period cravings, PMS or PMDD, contact me or book a consultation at my Wokingham, Berkshire clinic.

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