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Improving the diet and taking fish oils, calcium & vitamin D can help relieve PMS.
A healthy plant-based diet high in omega-3 fatty acids eg fish oils may help reduce PMS and the intensity of cramps. A high intake of dietary vitamin D and calcium is associated with reduce risk of PMS.
Diet and sex-hormone binding globulin, dysmenorrhea, and premenstrual symptoms. Obstet Gynecol. 2000 Feb;95(2):245-50. https://www.ncbi.nlm.nih.gov/pubmed/10674588
Calcium and vitamin D intake and risk of incident premenstrual syndrome. Arch Intern Med. 2005 Jun 13;165(11):1246-52. http://www.ncbi.nlm.nih.gov/pubmed?term=Arch%20Intern%20Med%202005%3B165(11)%3A1246-1252
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