Woman sitting on pink couch holding a water bottle to her belly in one hand, and the other holding a mug

Mark Your Menstrual Calendar, You May Need More Calcium

Premenstrual syndrome (PMS) affects millions of women in many ways; 70-90% of reproductive age women have reported some type of PMS symptom. Several studies suggest that using specific supplements, including calcium and vitamin D, may provide necessary nutrients to help maintain a comfortable level of PMS. Why? Well, female calcium and vitamin D levels fluctuate monthly as estrogen does its thing. Specifically for women with PMS symptoms, calcium seems to drop more sharply at ovulation. Drops in calcium affect PMS symptoms because ovulation uses calcium for two big jobs during this time of the month: calcium not only supports the transportation of oxygen and hormones through the circulatory system, but it also supports the muscular system with healthy muscle contraction and relaxation. Research supports that people with PMS are more likely to be deficient in calcium and vitamin D3, and proper supplementation can help with uncomfortable symptoms. 

Calcium and Vitamin D May Reduce PMS Symptoms

Young woman holding a marked calendar

Calcium to the rescue! One study followed a group of healthy premenopausal women, ages 18 – 54 for a minimum of two menstrual cycles. These women were randomly selected to supplement with 1, 200 milligrams of calcium daily or a placebo. Many variables were reviewed including maintenance of emotional and physical wellbeing. This research showed that the calcium group had a significant reduction in fatigue, swelling, and muscle cramping because of PMS. This research supports that women who have diets rich in vitamin D and calcium can reduce or even eliminate PMS symptoms; consistent intake of calcium and vitamin D3 has also supported reducing the chance of developing PMS. So, better still, women are at a lower risk of developing PMS symptoms by ensuring that their diets incorporate consistent and adequate levels of calcium and vitamin D. 

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