PMS can range from annoying to downright painful, and low levels of calcium have been linked to more frequent and severe symptoms. The use of calcium citrate and other forms of calcium supplements remains controversial, however, since not all studies have found a beneficial effect from taking supplements. Calcium citrate has few side effects, however, and it might help to protect women against future problems, in addition to potentially helping to ease PMS.
PMS
Premenstrual syndrome, also known as PMS, occurs in some women between two and 14 days before the onset of a period. Symptoms vary between women, but can include bloating, headaches, abdominal cramping, backaches, breast tenderness, mood swings, depression, acne, food cravings and mental fogginess. About 75 percent of women experience PMS and up to 50 percent have symptoms that affect their daily lives, according to the University of Maryland Medical Center. The exact cause of PMS remains unknown, but hormonal fluctuations and nutrient deficiencies might be involved.
Calcium Citrate
Calcium citrate is a well-absorbed form of calcium that can be taken in supplement form. The other major form of calcium in supplements is calcium carbonate. Calcium citrate contains about 21 percent calcium, but on supplement labels the amount listed is for the elemental calcium, so you don't need to calculate how much actual calcium your supplement contains. Calcium citrate is less likely to cause side effects, such as gas and bloating, than calcium carbonate.
Usage
The use of calcium supplements for PMS remains under investigation. Some studies, such as a 1998 study in the "American Journal of Obstetrics and Gynecology," have found that taking supplements helps reduce PMS symptoms by up to 48 percent. Other studies have failed to find a connection when using supplements and only found a beneficial effect from dietary calcium. For treating symptoms of PMS, a typical dose is 500 mg to 1,000 mg of calcium citrate daily, along with 400 IU of supplemental vitamin D. Vitamin D aids in calcium absorption and use, so including this vitamin along with your calcium supplement helps to boost its effectiveness. This combination also helps to protect bones and may help to prevent osteoporosis later in life. Calcium citrate can be taken with or without food and is absorbed equally well either way.
Considerations
When taking calcium supplements, divide your doses so that you aren't taking more than 500 mg at once. The body can't efficiently absorb more than this at one time. Obtaining extra calcium through food might be even better for easing PMS symptoms than taking supplements, so try to get at least 1,300 mg of calcium each day through sources such as low-fat dairy, beans, tofu, leafy green vegetables, broccoli and fortified juices or cereals.
References
- Medline Plus: Calcium
- Linus Pauling Institute at Oregon State University: Calcium
- University of Maryland Medical Center: Premenstrual Syndrome
- NIH Office of Dietary Supplements: Calcium
- "American Journal of Obstetrics and Gynecology"; Calcium Carbonate and the Premenstrual Syndrome: Effects on Premenstrual and Menstrual Symptoms. Premenstrual Syndrome Study Group; S. Thys-Jacobs, et al; August 1998
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