Vitamin D
Vitamin D plays a role in several processes linked to mood and muscle function, including serotonin and calcium activity. Research has explored vitamin D’s potential role in inflammatory processes that are associated with menstrual discomfort.
- Mood
- Cramps
- Hormone support
25 µg Vitamin D3 (cholecalciferol).
Vitamin D can be sourced from foods such as oily fish (salmon, sardines, mackerel), egg yolks and fortified dairy - though sunlight remains the primary natural source.
Fun fact: you’d need to eat around ten eggs every day to match the vitamin D in one Evelyn capsule.
- Supports mood and steady energy
- Reduces inflammation and menstrual cramping
- Supports healthy hormone regulation
Clinical studies suggest vitamin D supplementation may help reduce menstrual discomfort, particularly in women with low vitamin D levels. Some studies have linked vitamin D levels with mood, bloating and other PMS symptoms, with supplementation showing potential benefits, particularly in women with lower vitamin D levels.
Research rating: Strong
The Evelyn Routine and Cycle Support
Vitamin B6
Vitamin B6 plays a role in the production of serotonin, dopamine and GABA – neurotransmitters involved in mood, stress and sleep. It is also involved in hormone metabolism and has been studied in relation to symptoms such as bloating, breast tenderness and irritability before your period.
- Mood
- Energy
- Hormone support
45 mg Vitamin B6.
Vitamin B6 can be sourced from foods such as chickpeas, bananas, salmon, potatoes and poultry.
Fun fact: you’d need to eat about 40 bananas every day to match the vitamin B6 provided in one Evelyn serving.
- Eases mood swings and irritability
- Supports calm, steady energy
- Promotes healthy hormonal support
Vitamin B6 has been studied for over three decades in relation to PMS, particularly mood symptoms such as irritability and anxiety. Some studies suggest vitamin B6 supplementation may help support improvements in these symptoms, with research also exploring potential benefits when combined with nutrients such as magnesium or calcium.
Research rating: Good
Omega 3 (DHA & EPA)
Algae-derived DHA and EPA are involved in inflammatory and neurological processes linked to menstrual health. Research has explored their role in supporting comfort, mood and overall wellbeing across the menstrual cycle.
- Inflammation
- Mood
- Hormone support
1,500mg omega-3s delivering 600mg DHA and 200mg EPA
Omega 3 can be sourced from foods such as oily fish (salmon, sardines, mackerel), algae, flaxseed, chia or walnuts.
Fun fact: you’d need to eat nearly three large portions of salmon every day to match this amount.
- Helps reduce irritability and mood changes
- Eases breast tenderness and bloating
- Supports natural hormone regulation
Some studies suggest omega-3 supplementation may help support improvements in both psychological and physical PMS symptoms, including low mood, anxiety, bloating and breast tenderness. These effects are thought to relate to omega-3’s role in inflammatory and neurological processes.
Research rating: Good
Curcumin (Turmeric extract)
Curcumin is known for its role in inflammatory and antioxidant processes and has been studied in relation to menstrual comfort. Research suggests it may help support symptoms such as cramps, bloating and low mood before your period.
- Inflammation
- Cramps
- Mood
232 mg Curcumin extract (standardised to 95% curcuminoids).
Curcumin is the active compound found in turmeric root, a spice commonly used in Indian and Southeast Asian cooking.
Fun fact: you’d need to eat around six teaspoons of turmeric powder every day to match the curcumin in one Evelyn serving.
- Reduces inflammation and menstrual pain
- Helps ease bloating and discomfort
- Supports mood and overall wellbeing
Studies suggest curcumin supplementation may help support menstrual comfort and PMS symptoms. Research has explored its potential role in inflammatory processes linked to menstrual discomfort. Curcumin has also been studied in relation to mood and overall premenstrual wellbeing, including in combination with nutrients such as omega-3s and vitamin D.
Research rating: Good
Magnesium
Magnesium plays a role in muscle function and neurological processes linked to mood and relaxation. It has been studied in relation to symptoms such as cramps, irritability and sleep disturbances before your period.
- Cramps
- Stress
- Sleep
280 mg Magnesium (as citrate and bisglycinate).
Magnesium can be sourced from foods such as pumpkin seeds, almonds, spinach, avocado and dark chocolate.
Fun fact: you’d need to eat around 25 avocados every day to match the magnesium in one Evelyn serving.
- Relieves cramps and muscle tension
- Supports relaxation and deeper sleep
- Helps reduce anxiety and irritability
Studies suggest magnesium supplementation may help support improvements in PMS symptoms, particularly cramps, mood changes and sleep disturbances. These effects may relate to magnesium’s role in muscle function and neurological processes, with some research exploring additional benefits when combined with vitamin B6.
Research rating: Good
Saffron
Saffron contains compounds such as crocin and safranal that have been studied in relation to mood and emotional wellbeing. Research suggests saffron may help support mood and stress resilience, while its antioxidant and anti-inflammatory properties have also been explored in relation to symptoms such as mild cramps and fatigue.
- Mood
- Stress
- Hormone support
30 mg Saffron extract (standardised to 5% crocins).
Saffron is derived from the dried stigmas of the Crocus sativus flower and can be used as a spice in small amounts for flavour and colour.
Fun fact: you’d need around 1,500 saffron flowers every day to match the active compounds in one Evelyn serving.
- Enhances mood and emotional wellbeing
- Reduces PMS-related stress and tension
- Supports relaxation and positivity
Studies have explored saffron extract in relation to mood and emotional PMS symptoms. Some findings suggest it may help support emotional wellbeing, although research in this area is still developing.
Research rating: Strong
Omega 6 (GLA)
Gamma linolenic acid (GLA) is involved in inflammatory processes and has been studied in relation to menstrual comfort. Research has explored its potential role in symptoms such as breast tenderness, fluid retention and irritability before your period.
- Inflammation
- Hormone regulation
- Breast comfort
1,500mg omega-6 from evening primrose oil, providing 150 mg GLA.
Omega-6 can be sourced from plants such as evening primrose seeds, borage oil and black currant seed oil.
Fun fact: you’d need to eat around 20 teaspoons of evening primrose seeds every day to match this amount.
- Helps regulate inflammation and hormone activity
- Reduces breast tenderness and fluid retention
- Supports emotional balance and overall comfort
Some studies suggest evening primrose oil, a source of GLA, may help support improvements in PMS-related breast tenderness and irritability. These effects have been explored in relation to its role in inflammatory processes.
Research rating: Good
Probiotic (Cyclebiotics®)
Our custom 5-strain probiotic blend supports gut and hormone balance by improving digestion, reducing bloating and supporting mood. A healthy gut microbiome helps optimise nutrient absorption and hormone regulation throughout the cycle.
- Bloating
- Digestion
- Hormone support
65 billion CFU multi-strain probiotic complex.
Probiotics are live beneficial bacteria naturally found in fermented foods such as yoghurt, kefir, sauerkraut and kimchi.
Fun fact: you’d need to eat around 2 kilograms of live Greek yoghurt every day to match the probiotics in one Evelyn capsule.
- Reduces bloating and supports digestive comfort
- Helps regulate mood and energy through the gut–brain axis
- Supports overall hormonal and immune balance
Research has explored connections between the gut microbiome and the gut–brain axis, including potential links to digestion and emotional wellbeing. Evelyn’s 5-strain, 65 billion CFU probiotic complex is designed to support gut health as part of a broader approach to comfort and wellbeing across the cycle.
Research rating: Emerging
Chasteberry
(Vitus agnus-castus)
Chasteberry (Vitex agnus-castus) is one of the most widely studied herbal ingredients in relation to PMS. Research has explored its potential role in supporting symptoms such as breast tenderness, bloating and mood changes in the days before your period.
- Mood
- Breast tenderness
- Bloating
20 mg Chasteberry extract (Vitex agnus-castus).
Chasteberry can be sourced from the dried fruit of the Vitex agnus-castus tree, a Mediterranean plant traditionally used for menstrual and reproductive health.
Fun fact: you’d need to consume around 30 whole chasteberries every day to match the concentrated extract in one Evelyn capsule.
- Helps reduce irritability and mood changes
- Eases breast tenderness and bloating
- Supports natural hormone regulation
Multiple randomised controlled trials and a systematic review have studied chasteberry extracts in relation to PMS symptoms, including breast pain, irritability and low mood. Findings suggest it may help support improvements in these symptoms compared with placebo, although study sizes are modest and different extract preparations have been used.
Research rating: Strong
Read more about Chasteberry
Chromium picolinate
Chromium plays a role in blood sugar regulation and insulin metabolism. Research has explored its potential role in appetite control, energy levels and mood, including in relation to common premenstrual symptoms such as cravings and fatigue.
- Cravings
- Energy
- Mood
200 µg Chromium (as chromium picolinate).
Chromium can be sourced from foods such as whole grains, broccoli, green beans and nuts.
Fun fact: you’d need to eat around 10 large heads of broccoli every day to match the chromium provided in one Evelyn serving.
- Helps reduce sugar cravings and overeating
- Supports balanced energy and concentration
- Promotes a steadier mood before your period
Chromium picolinate has been studied in relation to insulin sensitivity and glucose metabolism, with research suggesting potential links to appetite control and mood stability. Evidence specifically relating to PMS symptoms is still limited but emerging, particularly around cravings, energy and fatigue.
Research rating: Emerging
Piperine
Piperine, a compound found in black pepper, is known to enhance the absorption of certain nutrients, including curcumin and magnesium. By helping improve nutrient bioavailability, it may support the overall effectiveness of nutrients involved in inflammation, energy and wellbeing across the cycle.
- Inflammation
- Energy
- Hormone support
5 mg Piperine (from black pepper extract).
Piperine is a natural alkaloid found in black pepper, commonly used as a spice and known to enhance nutrient absorption, particularly curcumin.
Fun fact: you’d need to grind around one teaspoon of black pepper every day to match the piperine in one Evelyn serving.
- Enhances absorption of other active ingredients
- Reduces inflammation and oxidative stress
- Supports energy, focus and overall comfort
Studies suggest piperine can enhance the bioavailability of curcumin and certain other nutrients. Evidence for direct effects on mood, energy or PMS symptoms is limited, although improved nutrient absorption may support the overall effectiveness of ingredients within a formulation.
Research rating: Good (for nutrient bioavailability)
Calcium
Calcium plays an important role in many physiological processes, including muscle function and cellular signalling. It has been studied in relation to PMS symptoms such as mood changes, cramps and bloating, and may help support overall comfort across the menstrual cycle.
- Cramps
- Mood
- Energy
450 mg Calcium (as calcium carbonate).
Calcium can be sourced from foods such as leafy greens, dairy products, tofu, almonds and sesame seeds.
Fun fact: you’d need to eat around eight bags of raw spinach every day to match the calcium in one Evelyn serving.
- Reduces menstrual cramps and muscle tension
- Supports stable mood and energy
- Helps ease fatigue and irritability
Some studies suggest calcium supplementation may help support improvements in PMS symptoms such as mood changes, bloating and fatigue. Research has explored a range of daily intakes, with some studies also examining potential benefits when calcium is combined with nutrients such as vitamin B6 and vitamin D.
Research rating: Strong
Vitamin C
Vitamin C is a well-known antioxidant involved in many physiological processes, including energy metabolism and immune health. Its antioxidant properties have been studied in relation to fatigue and overall wellbeing, including across the menstrual cycle.
- Inflammation
- Energy
- Mood
25 mg Vitamin C (as ascorbic acid).
Vitamin C can be sourced from foods such as citrus fruits, kiwifruit, strawberries, peppers and broccoli.
Fun fact: you’d need to eat around four oranges every day to match the vitamin C in one Evelyn serving.
- Reduces inflammation and oxidative stress
- Supports energy and immune function
- Helps stabilise mood and hormone activity
Studies have explored vitamin C in relation to antioxidant status and emotional symptoms in PMS, with emerging research linking lower vitamin C levels to greater symptom severity. However, studies of vitamin C alone or alongside nutrients such as B vitamins and magnesium remain limited, so current evidence is still early.
Research rating: Emerging
L-Theanine
L-Theanine is an amino acid naturally found in green tea that has been studied in relation to relaxation and stress responses. Research suggests it may help support calm, focus and emotional balance, including in the days before your period.
- Calm
- Focus
- Stress
125 mg L-Theanine.
L-Theanine is an amino acid naturally found in green and black tea leaves, known for promoting calm focus without drowsiness.
Fun fact: you’d need to drink around ten cups of green tea every day to match the L-theanine in one Evelyn serving.
- Promotes calm and focus
- Helps reduce anxiety and irritability
- Supports emotional balance before your period
Studies suggest L-Theanine may influence alpha brain wave activity associated with relaxation and may help support calm and stress resilience. While PMS-specific evidence remains limited, research in healthy adults has explored potential benefits for relaxation, focus and emotional wellbeing.
Research rating: Emerging
FAQ’S
Still wondering if it’s right for you? Here are some of the most common questions from our community.
1. Strong Evidence
Definition: Multiple high-quality randomized controlled trials (RCTs), preferably replicated in different populations, with consistent positive outcomes, ideally supported by systematic reviews or meta-analyses.
Criteria:
- ≥3 independent RCTs showing consistent results.
- Trials are well-designed: adequate sample size, placebo-controlled, double-blind, low risk of bias.
- Outcomes are directly relevant to the symptom or condition (e.g., PMS symptoms rather than general mood or stress).
- Supported by at least one systematic review or meta-analysis.
2. Good Evidence
Definition: Some RCTs or controlled studies with generally positive results, but limited by sample size, population, or consistency. Evidence is promising, but not yet conclusive.
Criteria:
- 1–2 RCTs or several smaller controlled trials.
- Trials show generally positive outcomes but may have some methodological limitations (small sample size, short duration, limited replication).
- Mechanistic or observational studies support plausibility.
3. Emerging Evidence
Definition: Preliminary data, small studies, or preclinical research suggesting a potential effect, but insufficient human trials to draw conclusions.
Criteria:
- Single small trial, pilot study, or animal/preclinical research.
- Results are promising but not replicated.
- Mechanistic rationale exists but direct evidence in humans is minimal or indirect.