An estimated 85 percent of menstruating women experience at least one symptom of premenstrual syndrome, according to the American College of Obstetricians and Gynecologists. Common symptoms include bloating, abdominal cramps, mood swings, exhaustion, body aches, changes in appetite and skin problems. In addition to doctor-approved medications, sufficient rest and regular exercise, a healthy diet, rich in calcium, may help manage your symptoms. For best results, seek specified guidance from your doctor or dietitian.
Function
Although increased calcium intake isn't known to cure or stop PMS symptoms, it may help reduce your symptoms. In a study published in the "Taiwanese Journal of Obstetrics and Gynecology" in 2009, researchers analyzed the PMS symptoms of female college students who received 500 mg of calcium carbonate or a placebo daily for three months. By the study's end, participants taking the calcium supplements showed significant improvements in early tiredness, depression and appetite changes prior to menstruation compared to participants in the placebo group. Calcium may also help reduce menstrual pain, such as abdominal cramps and breast tenderness.
Food Sources
Calcium is prevalent in a variety of nutritious foods. Most women require 1,000 to 1,200 mg per day, according to the Office of Dietary Supplements. One cup of low-fat yogurt provides 415 mg of calcium. Three ounces of canned sardines and 8 oz. of skim, reduced-fat or whole milk each provide roughly 300 mg. Fortified soy milk, almond milk, orange juice and tofu, salmon, tuna, cottage cheese and cooked spinach are also calcium-rich. Moderate amounts of calcium can be reaped from frozen yogurt, ice cream, corn tortillas, sour cream, bread, almonds and broccoli.
Supplements
Calcium supplements come in two main forms. Calcium carbonate is more commonly available and inexpensive than calcium citrate. Although both are well absorbed by most bodies, calcium citrate may be easier to absorb if you have low levels of stomach acid. For improved premenstrual symptoms, the University of Maryland Medical Center recommends taking 500 to 1,000 mg of calcium citrate daily and 400 IU of vitamin D, which promotes calcium absorption.
Potential Risks
In rare cases, calcium supplements can lead to excessively high blood calcium levels, which can cause impaired kidney function and kidney stones. More common side effects associated with calcium supplements include constipation and an increased risk for kidney stones. Calcium supplements may also interact with medications, including biphosphonates, which are used to treat osteoporosis, the anti-convulsant phenytoin, diuretics and tetracycline antibiotics. Calcium reaped from foods are considered safe and unlikely to cause harm. To ensure your health and safety, discuss calcium supplement use with your doctor.
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