PMDD and diet

[Froel1982]

I have PMDD, and really don't want to go down the hormonal contraception route unless I have to. Can anyone give me some insight into dietary changes that may help?

I take Magnesium Glycinate, vit d, calcium, and a b complex. But I'm not sure this combination is working for me as I get awful retinol migraines after a few days (a sign the vitamins aren't working for me usually)

Any ideas would be amazing, thank you x

It is also worth mentioning that I am overweight (after 2 babies, and possible PND) so do need to lose some weight to get back to a healthier body.