Let’s tackle the first part of this question.

Do food cravings change across the menstrual cycle?

Yes — this is well supported by research.

Both large cohort and lab-based studies consistently show that appetite and food cravings peak in the late luteal (premenstrual) phase and are lowest during the follicular and ovulatory phases (Gorczyca et al., 2016; Souza et al., 2018).

Questionnaire-based studies in student populations report a 70–85% increase in appetite in the days leading up to menstruation, followed by a decline during menses, with appetite returning to baseline post-menstruation (Matsuura et al., 2020).

In the BioCycle Study of 259 women, cravings for chocolate, sweets, salty foods, overall appetite, and total craving score were all significantly higher in the luteal phase compared with menses, mid-follicular phase, and ovulation (Gorczyca et al., 2016).

These patterns closely align with hormonal changes across the cycle:

• Progesterone acts as an appetite stimulant — as levels rise, appetite tends to increase.

• Oestrogen suppresses appetite — as levels fall, this “appetite brake” is removed.

• Inflammatory markers (hsCRP, IL-6) are associated with a higher likelihood of subjective cravings and appetite changes, particularly premenstrually (Agarwal et al., 2023).

• PMS/PMDD and higher mood symptom severity are linked to stronger hedonic hunger and an average increase in energy intake of ~90–500 kcal/day during the luteal phase (Dye et al., 1997; Candan et al., 2025)

So, the pattern is real. But are these cravings driven by specific nutrient needs?

Are premenstrual cravings nutrient-specific?

Is your premenstrual chocolate craving a sign of magnesium deficiency?

This is a common claim — but the evidence doesn’t really support it.

While magnesium levels can fluctuate slightly across the menstrual cycle, and some women with PMS show lower magnesium status, research consistently finds that:

• Cravings are not specific to magnesium-rich foods.

• Chocolate cravings often persist even when magnesium is supplemented.

• Cravings for other magnesium-rich foods (such as nuts, seeds, or legumes) are rarely reported.

This weakens the idea that chocolate cravings are a targeted physiological response to magnesium deficiency.

What about cravings for fat “for hormone health”?

Sex hormones are synthesised from cholesterol and do require dietary fat — but only in relatively small amounts, which most diets already exceed.

Studies do show an increase in cravings for higher-fat foods during the luteal phase. However, these cravings are better explained by energy density and palatability, rather than a biological need for fat to support hormone production.

If fat cravings were driven by hormonal requirements, we would expect:

• Cravings for specific types of fat.

• Resolution of cravings once intake was sufficient.

Neither of these patterns are consistently observed.

What the evidence actually suggests:

Overall, current evidence indicates that premenstrual cravings are primarily for energy-dense, comforting foods, not for specific nutrients the body is seeking to replace.

These eating patterns are more strongly linked to:

• Hormone-driven changes in appetite.

• Reward circuitry.

• Mood and emotional regulation.

• Hedonic hunger.

rather than precise physiological signalling for micronutrients.

Are there any nutrient-specific patterns?

Some research has identified modest associations:

• Slight increases in protein (particularly animal protein) intake in the mid-luteal phase, possibly reflecting higher energy or protein needs — though effects are small and more pronounced in individuals with deficiencies (Khatoon et al., 2024)

• Higher intakes of fibre, certain vitamins (B1, B9, C), and minerals (magnesium, potassium, iron, zinc) during menstruation, though this was not linked to measured nutrient losses or specific cravings (Karabacak, 2024)

• Low vitamin A intake has been associated with menstrual-related disorders, and vitamin A–rich plant foods appear protective — suggesting that chronic micronutrient status matters for symptoms, even if cravings remain focused on sweet and high-fat foods (Sen et al., 2024)

Because of this, many reviews still recommend prioritising foods rich in magnesium, calcium, vitamin B6, iron, omega-3 fats, protein, and complex carbohydrates during the luteal phase to support blood sugar regulation, progesterone metabolism, and PMS symptoms.

Examples include leafy greens, wholegrains, beans, nuts, seeds, fatty fish — and yes, even small amounts of dark chocolate.

Why cravings align with reward and palatability

Cravings tend to follow reward value, not nutrient density:

• The foods people crave are typically highly rewarding — and this varies between individuals

• Progesterone-driven neurochemical shifts reduce serotonin availability, contributing to mood dysregulation and increasing the drive to self-soothe through food (Kale et al., 2024)

• Progesterone also appears to dampen dopaminergic signalling, reducing reward sensitivity and motivation (Diekhof et al., 2020). The brain compensates by seeking fast, reliable rewards, such as food

• Mood changes including irritability, low mood, and fatigue are common in the late luteal phase, and learned associations develop: “This food makes me feel better before my period.”

Chocolate is a good example.

In Western cultures, chocolate is commonly framed as a “period food.” In cultures without this association, chocolate cravings during menstruation are far less common — suggesting a psychobiological, not purely physiological, driver.

So what do these cravings actually mean?

They don’t mean your body is broken or lacking willpower.

They mean:

Your body is under slightly higher energetic and emotional load, and your brain is nudging you toward quick, rewarding fuel.

Slightly elevated hunger before your period is normal. Anticipating this — and allowing for slightly higher energy intake — can reduce guilt-driven overeating. Adequate protein, carbohydrates, fats, and micronutrients across the entire cycle matter far more than chasing specific foods at specific times.

And importantly:

Cravings don’t need to be corrected — they can be understood, contextualised, and honoured.