The Ultimate PMS Smoothie

reading time: 1 min

Okay ladies, if that time of the month has you down, how about a creamy chocolate milk to pick you up? I call this the "PMS Smoothie" due to its highly antioxidant and hormone balancing ingredients. As I already explained in my period essentials post, ginger, dark chocolate and maca powder are some of the most powerful natural remedies for PMS symptoms. 

Ginger is a well known remedy to help relieve cramps and significantly reduce menstrual pain. It also provides the body with soothing warmth.

Cacao is high in magnesium, which can help combat moodiness, promote calmness, and relax tense muscles. (Interesting fact: the reason women typically crave chocolate around the time of menstruation is because of low magnesium levels!)

Maca is considered a superfood for its ability to support healthy hormone balance, increased energy levels, and a healthy response to stress.

This smoothie contains about
11 g of protein
7.6 g of healthy fat
57 mg of vitamin C
2.5 mg of vitamin E
1.4 mg of vitamin B6
6.1 mg of iron
1.2 mg of zinc
173 mg of magnesium
1778 mg of potassium
136 mg of calcium
and 140 mg of phosphor.

For a hint of seasonal spice, I also added a touch of cinnamon, which actually ranks #1 in terms of its protective antioxidant levels and has been used for years to help get relief from digestive cramps, including cramps during menstruation. Plus, it makes anything taste like Christmas :)


Preparation time: 5 mins
Main ingredients: banana, cocoa, ginger
difficulty level: easy
serves: 1-2
suitable for: vegan, lactose-free, gluten-free, nut-free, sugar-free, raw food


1 cup plant-based milk (almond, soy, oat...) *
2 bananas
2 tbsp unsweetened cacao or cocoa powder
1 thumb-sized piece of fresh ginger, peeled
1 tsp ground Ceylon cinnamon
1 scoop Maca root powder (optional)
small handful of fresh or frozen greens (baby spinach, lamb's lettuce, kale...)

* I suggest almond milk for its high content of magnesium and healthy fats!


Combine all ingredients in a high speed blender and blend until smooth. 

Taste and adjust sweetener if needed – you can add a teaspoon of vanilla essence or a couple of dates, if desired, but I like it as is. 

Top off with crushed cacao nibs and seeds for some healthy fats – such as chia seeds, hemp seeds, poppy seeds...