Why Do Some Women Crave Chocolate Before Their Period?

Have you ever found yourself, in the week leading up to your period, with an intense, undeniable urge for chocolate? One minute you’re going about your day, and the next, you’re on a mission for something rich and sweet. Those intense desires for chocolate or sugar during PMS are a very real, and very common, part of the menstrual cycle experience.

For too long, monthly urges have been dismissed as emotional eating or a simple lack of discipline. But science is finally proving what so many of us have intuitively known: cravings are rooted in biology. A craving is a direct result of profound, cyclical changes driven by your hormones. At Samphire, we believe in understanding the full picture of women’s health. A greater awareness of the "why" behind your period cravings can help you move from feeling controlled by them to feeling in control of your own body and well-being.

Let’s look at the science behind why you may want chocolate or sugar during PMS and some empowering, hormone-free ways to manage the feeling.

What Causes Period Cravings in the First Place?

To get to the bottom of period cravings, a look at the menstrual cycle is necessary. Your cycle is divided into two main parts: the follicular phase (the first half, leading up to ovulation) and the luteal phase (the second half, after ovulation). During the late luteal phase, most PMS symptoms appear. In this window, the hormones estrogen and progesterone, after rising, take a sharp nosedive.

A sudden hormonal drop is the primary trigger for many of the symptoms we associate with PMS, from mood swings to fatigue . And, of course, PMS food urges. Studies have consistently shown that food cravings, particularly for sweet and high-carbohydrate foods, increase significantly during the premenstrual phase. A craving isn't a random occurrence; a craving is a predictable biological response to a major shift in your body's internal environment.

Why Is the Craving Specifically for Chocolate and Sugar?

While you might crave all sorts of snacks, the desire for chocolate during your period and other sugary treats is often in a league of its own. A craving of this nature isn't just a coincidence; these foods contain unique compounds and properties that make them particularly appealing during the premenstrual phase.

The urge for sugar during PMS is tightly linked to energy regulation. Hormonal shifts before your period can disrupt your body's insulin sensitivity, leading to blood sugar instability. A swing in blood sugar can cause sudden energy crashes, which in turn trigger intense cravings for quick-energy sources like sugar. When your blood sugar dips, your body sends out an urgent signal to refuel, and a sugary snack is the fastest way to answer that call.

The period of chocolate craving, however, is even more specific. There are two key reasons why chocolate is so sought after:

1. A Unique Chemical Cocktail: Chocolate contains compounds that can directly influence your mood. A piece of chocolate provides a quick carbohydrate boost, but also contains phenylethylamine (PEA), a compound that encourages your body to release endorphins, your natural mood-lifters. An endorphin release creates a temporary feeling of well-being, directly counteracting the low mood caused by shifting hormones.
2. The Magnesium Connection: A strong link exists between chocolate cravings during your period and a potential magnesium deficiency. Magnesium is a vital mineral for hundreds of bodily functions, including mood regulation and nervous system health. Crucially, magnesium levels naturally decline during the second half of the menstrual cycle. Dark chocolate happens to be one of the richest dietary sources of magnesium. Your intense craving might actually be your body signaling a genuine nutritional need for a mineral that has been shown to help ease period pain

How Do Hormones and Body Chemistry Create These Cravings?

At the heart of your period cravings is a complex conversation between your hormones and your brain's chemical messengers, known as neurotransmitters. Here is where the general hormonal shifts translate into a specific, undeniable urge. Two of the most important players in this story are serotonin and dopamine.

• The Serotonin Dip: Serotonin is often called the "feel-good" chemical because a person needs a powerful mood stabilizer. The hormone estrogen helps boost serotonin production. So, when estrogen levels plummet in the days before your period, your serotonin levels can dip too. A drop can leave you feeling irritable, anxious, and low, and is a key factor in the neurobiology of severe PMS and PMDD . In response, your body seeks out a quick fix. Eating carbohydrates, especially simple sugars, helps make the amino acid tryptophan the building block of serotonin more available, providing a temporary mood lift. That sudden, all-consuming urge for a sweet treat is often an attempt to self-medicate and restore a sense of balance.
• The Dopamine Reward: Dopamine is the key neurotransmitter of the reward system. A release of dopamine gives you a feeling of pleasure and motivates you to repeat behaviors. When you feel down due to low serotonin, your reward pathways become more sensitive, searching for something that will provide a hit of pleasure. Sugar and chocolate are experts at this, triggering a release of dopamine that makes you feel good temporarily and reinforces the craving cycle.

The story isn't just about chemicals; the story is about culture, too. While the biological drive is real, what we choose to crave can be shaped by our environment. In the US, chocolate is strongly marketed as a go-to comfort food for women, especially around their period.

Research suggests this cultural conditioning plays a significant role, making the urge for chocolate feel almost automatic for many American women. Our biology, psychology, and culture all intersect to create the powerful cravings we experience.

Why Can Period Cravings Feel So Hard to Resist?

The feeling is not just that you want the chocolate; resisting can feel nearly impossible. A feeling of this magnitude isn't a personal failing. Recent neuroscience research points to another key area: the prefrontal cortex. You can think of this area as your mind’s "CEO," responsible for executive functions like rational decision-making, emotional regulation, and, importantly, impulse control.

Emerging research suggests that the cyclical fluctuations of hormones can temporarily alter the function of the prefrontal cortex. During the premenstrual phase, a change can lead to:

• Lowered Impulse Control: The part of your mind that would normally say, "Maybe just one cookie," isn't operating at full capacity. A change makes you more susceptible to giving in to powerful cravings.
• Heightened Reward Sensitivity: At the same time, the dopamine-driven reward pathways are on high alert for anything that promises pleasure.

The combination of weakened impulse control and a hyper-sensitive reward system creates the perfect storm for intense period cravings. A change also explains why many women experience brain fog and difficulty concentrating during PMS. Your mind is literally wired differently during this time .

What Are Natural Ways to Manage Period Cravings?

The good news is that you don’t have to be a passenger on a hormonal rollercoaster. With a mindful approach, you can actively support your body and mind to minimize cravings and feel more balanced throughout your cycle.

1. Prioritize Supportive Nutrition: Instead of fighting cravings, feed your body what you truly need. Focus on whole foods that promote stable blood sugar and neurotransmitter production. A good diet includes complex carbohydrates (like oats and sweet potatoes), lean proteins, and healthy fats (like avocado and nuts). Eating regular, balanced meals prevents the blood sugar instability that triggers desperate sugar searches. To address a potential magnesium deficiency, increase your intake of leafy greens, nuts, seeds, and yes high-quality dark chocolate (70% cacao or higher) in moderation.
2. Harness the Power of Neuroplasticity: Your mind is remarkably adaptable. The ability to change and form new connections is called neuroplasticity, and a person has a powerful tool for managing their cycle. Consistent use of techniques that regulate your nervous system can train your mind to be less reactive to hormonal shifts. Science is what powers our work at Samphire.
   For our community in the US, we offer Lutea™, a hormone-free, drug-free wellness wearable designed to support calm, focus, and clarity during hormonally sensitive moments . Lutea™ uses a safe, well-researched form of gentle neurostimulation to help you feel more grounded. An innovative way to work directly with your body's control center, helping you navigate brain fog and feel more in control when cravings strike.
3. Get Smart with Symptom Tracking: Seeing your personal patterns is the first step toward managing them. The Samphire app is designed to help you do just that. The app acts as your personal cycle diary, allowing you to track symptoms like period cravings, brain fog, and mood changes. Over time, you’ll uncover your unique patterns and receive personalized insights, empowering you to anticipate and prepare for these shifts before they happen.

Ready to put this science into practice?

• Start Tracking with the Samphire App: Uncover your personal patterns and get insights tailored to your unique body and mind.
• Experience Mindful Support with Lutea™: A hormone-free wellness wearable can help you find calm and focus, supporting your natural resilience.

When Could Cravings Signal Something More?

While most period cravings are a normal part of the cycle, intensely severe cravings can sometimes be a sign of a heightened hormonal sensitivity or a more serious condition.

If your cravings are accompanied by extreme mood swings, depression, anxiety, or rage that significantly disrupts your daily life, you may be experiencing Premenstrual Dysphoric Disorder (PMDD) . PMDD is a neurobiological condition where the brain has a severe negative reaction to normal hormone changes. Similarly, chronic pain conditions like endometriosis or severe dysmenorrhea (painful periods) can heighten the body's stress response, further fueling cravings and emotional distress.

If you suspect your symptoms go beyond typical PMS , tracking them is the most powerful step you can take. Documenting the timing and severity of your symptoms with the Samphire app can provide invaluable data to share with a healthcare provider, helping you get the right diagnosis and support.

Take Control of Your Cycle with Deeper Insights

Your body isn't working against you. Cravings for chocolate or sugar during PMS are simply a signal from your body for more support, energy, and comfort. A person can respond with compassion and intelligence through greater awareness of these signals.

We believe knowledge is power. A better grasp of the science of your cycle is the key to unlocking a better experience of your cycle. You can feel your best in every phase. You deserve more than assumptions. You deserve evidence and solutions that respect your body and give you agency.