ADHD and PMDD: Understanding the connection and how nutrition can help
Introduction
If you have ADHD and find yourself struggling with intense mood swings, irritability, and brain fog before your period, you're not alone. Research shows a strong overlap between ADHD and PMDD (Premenstrual Dysphoric Disorder), with women who have ADHD being significantly more likely to experience severe premenstrual mood symptoms.
Understanding the connection between ADHD and PMDD can be transformative. When you recognise that your worsening symptoms aren't a personal failing but rather a predictable response to hormonal changes affecting your brain chemistry, you can take proactive steps to support yourself through the luteal phase of your cycle.
In this guide, we'll explore why ADHD PMDD symptoms occur together, the role of neurotransmitters and hormonal changes, and evidence-based nutritional strategies that can help you feel more balanced throughout your menstrual cycle.
In this article:
The surprising link between ADHD and PMDD
ADHD and PMDD are more closely connected than many people realise. Women with ADHD are significantly more likely to experience severe premenstrual mood symptoms compared to women without ADHD.
Common challenges when both conditions are present include:
Heightened emotional reactivity and irritability
More severe low mood and anxiety
Intensified cognitive overwhelm and brain fog
Difficulty managing daily tasks during the luteal phase
When anxiety or depression are also present alongside ADHD, the risk of developing PMDD appears to be even higher. This overlap isn't coincidental - it reflects how interconnected our hormone systems and brain chemistry truly are.
Why women with ADHD are more prone to PMDD
ADHD affects the brain systems involved in emotional regulation and stress response. The neurotransmitter systems responsible for emotional regulation, attention, and stress processing appear to be particularly sensitive to the hormonal changes that occur across the menstrual cycle.
Women with ADHD may experience sharper mood and focus shifts in response to normal hormone fluctuations that other women might not notice as dramatically. This heightened sensitivity means that the natural drop in oestrogen before menstruation can trigger more pronounced ADHD symptoms alongside PMDD symptoms.
Think of it this way: if your baseline emotional regulation and attention systems are already working harder (as they do with ADHD), adding hormonal fluctuations into the mix can push these systems past their capacity to cope, leading to the intense symptoms characteristic of PMDD.
The role of neurotransmitters in ADHD and PMDD
Understanding how dopamine and serotonin function helps explain why ADHD and PMDD symptoms worsen premenstrually.
Dopamine: the focus and motivation neurotransmitter
Dopamine plays key roles in:
Attention and focus
Motivation and drive
Reward processing
Movement and coordination
In ADHD, dopamine signalling is already altered, which is why maintaining attention and motivation can be challenging. Dopamine levels are influenced by oestrogen, so when oestrogen drops in the luteal phase, dopamine function can decline further.
Serotonin: the mood regulator
Serotonin is central to:
Mood stability
Sleep regulation
Appetite control
Emotional balance
Serotonin is particularly important for PMDD symptoms, as low serotonin is strongly linked to premenstrual mood difficulties. Like dopamine, serotonin is also supported by oestrogen.
The hormonal connection
Oestrogen helps support both dopamine and serotonin in the brain. When oestrogen levels naturally fall before menstruation (during the luteal phase), these brain chemicals may be less well regulated. For women with ADHD who already have altered dopamine function, this drop can contribute to:
Worsening inattention and brain fog
Increased irritability and emotional sensitivity
Greater difficulty with executive function
More pronounced mood changes
These effects are driven by hormonal changes and neurotransmitter fluctuations, not personal failure or weakness.
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How hormonal changes affect ADHD symptoms
The menstrual cycle has distinct phases, and understanding these can help you anticipate and prepare for symptom changes:
Follicular Phase (Days 1-14, starting with your period)
Oestrogen gradually rises during this phase. Many women with ADHD report feeling more focused, energetic, and emotionally stable during this time.
Luteal Phase (Days 15-28, after ovulation until your next period)
Oestrogen drops during this phase, particularly in the week before your period. This is when ADHD and PMDD symptoms typically worsen:
Focus and cognition: Increased brain fog, difficulty concentrating, forgetfulness
Mood: Heightened irritability, emotional sensitivity, low mood, anxiety
Motivation: Lower drive, increased procrastination
Stress response: Feeling more easily overwhelmed by everyday tasks
Recognising this pattern can be validating - these changes aren't in your head, and they're not a sign that you're failing to cope. They're predictable neurobiological responses to hormonal fluctuations.
Nutritional strategies for supporting brain chemistry
Nutrition can play a powerful role in supporting brain chemistry and stress regulation, particularly during the challenging luteal phase. Here are the key nutritional goals during the second half of your cycle:
1. Support neurotransmitter production
Your brain needs specific nutrients to make dopamine and serotonin. Focus on:
Protein-rich foods such as eggs, fish, poultry, and legumes which provide amino acids that help the brain make dopamine and serotonin, supporting focus, motivation, and mood.
Key amino acids to know about:
Tyrosine (found in protein) → converts to dopamine
Tryptophan (found in protein) → converts to serotonin
2. Stabilise blood sugar
Blood sugar crashes can exacerbate ADHD and PMDD symptoms by triggering mood swings, irritability, and brain fog. Stable blood sugar supports stable neurotransmitter function.
Complex carbohydrates from oats, brown rice, and sweet potatoes support serotonin production and reduce cravings. Pair carbohydrates with protein and healthy fats to slow digestion and prevent blood sugar spikes.
3. Reduce inflammation
Inflammation can worsen both ADHD and PMDD symptoms. Anti-inflammatory foods include:
Fatty fish (salmon, mackerel, sardines)
Colourful vegetables and berries
Herbs and spices (turmeric, ginger)
Olive oil and nuts
The Walsh nutrient therapy approach
At Peach Health, several of our practitioners are trained in the Walsh nutrient therapy approach, which offers another lens for understanding ADHD and PMDD symptoms.
The Walsh Nutrient Therapy approach looks at individual nutrient patterns that affect brain chemistry and mood. For example, imbalances in minerals like zinc and copper have been linked to emotional dysregulation and mood disorders.
Personalised nutrient therapy based on your unique biochemistry can help support emotional balance and stress resilience, which is particularly valuable for managing the intersection of ADHD and PMDD.
When to get testing and what tests are helpful
Testing can be particularly helpful when symptoms are severe, cyclical, or accompanied by fatigue, brain fog, or emotional volatility. Results can help identify factors contributing to symptom severity and guide personalised nutrition and supplementation strategies to support healthy brain chemistry.
Helpful tests for supporting ADHD and PMDD symptoms:
DUTCH hormone testing. The DUTCH test measures hormone metabolites to help identify patterns linked to your menstrual cycle and related mood changes. It shows not just hormone levels but also how your body is metabolising hormones, which can influence symptoms.
Nutrient panel including iron status. This checks key vitamins and minerals that support brain function, energy, and emotional regulation.
Full thyroid panel. A comprehensive thyroid assessment is important because thyroid health can significantly affect fatigue, mood, and cognitive function.
These tests provide data that can inform targeted nutritional interventions for ADHD and PMDD symptoms rather than taking a generic supplement approach.
Curious about testing?
Our practitioners use comprehensive testing including DUTCH test and nutrient assessments to create personalised plans for managing ADHD and PMDD symptoms.
Book a free call to discuss whether testing could be helpful for you
Practical nutrition and lifestyle tips for the luteal phase
Foods that may be helpful
Protein rich foods such as eggs, fish, poultry, and legumes provide amino acids that help the brain make dopamine and serotonin, supporting focus, motivation, and mood.
Iron rich foods like red meat, lentils, spinach help support energy and dopamine function. Iron is especially important for menstruating women, as regular blood loss during periods can gradually lower iron stores, which may contribute to fatigue and difficulties with focus.
Magnesium rich foods like pumpkin seeds, almonds, and leafy greens support the nervous system calming and mood regulation.
B Vitamin rich foods in leafy greens, beans, and whole grains support neurotransmitters synthesis and stress resilience.
Omega 3 fats found in fatty fish, walnuts and flaxseed support brain health and emotional regulation.
Complex carbohydrates from oats, brown rice, and sweet potatoes support serotonin production and reduce cravings.
Practical tips for luteal phase
Eat regular meals to stabilise blood sugar
Prioritise sleep and rest
Reduce caffeine and alcohol premenstrually
Plan demanding tasks earlier in the cycle when possible
Track symptoms to better anticipate luteal phase changes
Frequently asked questions
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Women with ADHD are more likely to experience PMDD because the neurotransmitter systems affected by ADHD (particularly dopamine and serotonin) are also highly sensitive to hormonal changes throughout the menstrual cycle. When oestrogen drops before menstruation, it can worsen both ADHD and PMDD symptoms.
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During the luteal phase (second half of your cycle), oestrogen levels drop. Since oestrogen supports both dopamine and serotonin production, this drop can lead to worsening inattention, brain fog, irritability, and emotional dysregulation in women with ADHD.
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Focus on protein-rich foods (eggs, fish, poultry, legumes) to support neurotransmitter production, iron-rich foods (red meat, lentils, spinach) for energy and dopamine function, magnesium-rich foods (pumpkin seeds, almonds, leafy greens) for mood regulation, and omega-3 fats (fatty fish, walnuts) for brain health and emotional balance.
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Testing can be particularly helpful when symptoms are severe, cyclical, or accompanied by fatigue, brain fog, or emotional volatility. Results can help identify factors contributing to symptom severity and guide personalised nutrition and supplementation strategies to support healthy brain chemistry.
Key takeaways
ADHD and PMDD commonly occur together because hormonal changes affect neurotransmitters like dopamine and serotonin, which are already altered in ADHD
The luteal phase (second half of your cycle) is when symptoms typically worsen as oestrogen drops
Nutrition can support brain chemistry through adequate protein, stable blood sugar, and key nutrients like iron, magnesium, B vitamins, and omega-3s
The Walsh Nutrient Therapy approach offers personalised support based on your unique biochemical patterns
Testing can identify specific hormonal imbalances and nutrient deficiencies contributing to symptoms
Lifestyle strategies like cycle tracking, task planning, and self-compassion can help you navigate the luteal phase more effectively
Ready to get support?
If you're tired of struggling with ADHD and PMDD symptoms every month, our team at Peach Health can help. We offer personalised nutrition strategies to help you understand what's driving your symptoms and create a tailored plan to support your brain chemistry and hormonal health.
Book a free discovery call to learn how we can support you, or explore our hormone health services to find out more about our approach.
Written by
Cynthia De Maria
Registered Nutritional Therapist (mBANT, dipCNM), Women’s & Children’s Health Specialist at Peach Health