Why PMS Makes My ADD So Much Worse (And What I’m Doing About It)

As someone who has suffered with ADD since early childhood, its been an uphill battle thats only getting worse as I get older. What does this have to do with my period?

Well, everything.

During PMS and especially during my period, my ADD symptoms spiral. I can barely focus. My motivation disappears. I feel like I’m drowning in brain fog and unfinished thoughts.

So I decided to get curious. I took what I learned from my therapist, my gynecologist, and (yes) even ChatGPT, and I’m sharing it here in hopes it helps someone else out there feeling just as lost.

What is ADD?

ADD (Attention Deficit Disorder) is a neurodevelopmental condition that affects attention, focus, and impulse control. It’s characterized by symptoms like:

Difficulty concentrating
Trouble following through on tasks
Forgetfulness
Disorganization
Impulsivity

And when hormones come into play? These symptoms can multiply.

What is PMS?

PMS (Premenstrual Syndrome) is a group of emotional, behavioral, and physical symptoms that occur before your period during the luteal phase of the menstrual cycle. Think:

Mood swings
Fatigue
Anxiety or depression
Sleep disturbances
Bloating and body discomfort

PMDD (Premenstrual Dysphoric Disorder) is a more severe version of PMS that can interfere with your ability to function.

How Are PMS and ADD Related?

Here’s the frustrating truth: PMS makes ADD worse.

Hormonal fluctuations—especially in estrogen and progesterone—can intensify symptoms of ADD, making focus, time management, and emotional regulation even harder than usual. It’s not in your head. It’s in your hormones.

Here’s why...

The Science: GABA, Hormones, and Your Brain

One of the key players here is a neurotransmitter called GABA (gamma-aminobutyric acid). It’s the brain’s main calming chemical, helping to regulate stress, mood, and focus.

During your cycle, especially the week before your period, hormone levels (especially progesterone and estrogen) drop. This affects GABA activity—which can result in:

1. Mood Swings and Anxiety

Lower GABA activity during PMS can lead to heightened irritability, mood instability, and even panic-like anxiety.

2. Brain Fog and Inattention

For those of us with ADD, decreased GABA and shifting hormone levels can mean more mental noise, less clarity, and zero ability to focus.

3. Stress Sensitivity

During the luteal phase, stress feels more intense. Everything feels like too much. This is likely due to reduced GABA receptor function—and if you already struggle with regulation (hello, ADD), it hits even harder.

What Helped Me: Progesterone Cream

After researching a ton and talking to my doctor, I started using progesterone cream from Whole Foods during my luteal phase. It’s not a magic fix, but here’s why it made a difference for me:

✔ Progesterone Enhances GABA Receptors

It boosts GABA-A receptor activity, creating a calming, mood-stabilizing effect—kind of like a natural anti-anxiety aid.

✔ It Converts Into Allopregnanolone

This neuroactive steroid derived from progesterone has strong sedative and anti-anxiety effects, helping the brain chill out during PMS.

Other Tips for Managing PMS + ADD

Track your cycle: Use apps to predict your luteal phase and plan low-stress tasks for that time.
Support GABA naturally: Look into magnesium, L-theanine, and other GABA-supporting supplements (with your doctor’s OK).
Consider adaptogens: Some people find support from herbs like ashwagandha or chasteberry.
Try period-safe mental health tools: Meditation, journaling, and low-stimulus environments can be game changers.

Final Thoughts: ADD, PMS, and Giving Yourself Grace

If you’re dealing with ADD, PMS, or PMDD, know this: You’re not broken. You’re cycling. Hormones are real, and so are your symptoms.

This is what’s helped me. It’s not a one-size-fits-all solution, but hopefully, it gives you a starting point to explore what works for your body and brain.

And remember: You don’t have to suffer in silence.

Disclaimer: This blog is for informational purposes only. It is not medical advice, nor is it intended to diagnose, treat, cure, or prevent any condition. Always consult with a healthcare professional before starting any new treatment or supplement.