If you suffer from the aches, pains, mood swings or acne from PMS, or premenstrual syndrome, you are not alone. In fact, 75 percent of menstruating women experience some degree of symptoms from PMS, according to the University of Maryland Medical Center. Sufficient intake of calcium citrate may help alleviate some of your PMS symptoms, but it is not a solution for PMS. Talk with your doctor before adding a calcium supplement to your diet and about proper treatment for your PMS symptoms.
PMS is largely attributed to hormonal fluctuation as your body is preparing for pregnancy. This condition occurs up to two weeks before menstruation begins, and symptoms can vary from mild in some women to virtually debilitating in others. Symptoms range from emotional, such as anxiety, nervousness, depression and heightened sensitivity, to physical, including headache, cramps, bloating, breast tenderness and muscle aches. Other symptoms that can occur during PMS include insomnia, overactive appetite and decreased motivation. A healthy lifestyle that consists of a nutrient-rich diet and exercise can help reduce PMS symptoms.
Calcium Benefits
Calcium citrate may help improve both the psychological and physical symptoms associated with PMS, states Mayo Clinic. The NYU Langone Medical Center conducted a study on the effect of calcium and vitamin D on PMS and found that women who consumed the most calcium -- 1,200 mg per day -- had the greatest reduction in their PMS symptoms. Calcium has been shown to help reduce bloating, water-weight gain, cramps, fatigue, depression, appetite fluctuations and back pain related to PMS.
Calcium Sources
Obtaining 1,200 mg of calcium every day is recommended by Mayo Clinic to benefit PMS. Calcium citrate is available in supplemental form. You can also derive calcium from your diet, specifically before PMS begins. Healthy dietary sources of calcium include dairy products such as cheese yogurt and milk. For example, 1 oz. of cheddar cheese provides 204 mg of calcium, and just 1 cup of yogurt contains 450 mg of calcium. Other significant dietary sources of calcium include soy milk, spinach, kale, figs and fortified orange juice.
Additional Vitamins and Minerals
Vitamin D helps your body absorb and use calcium citrate, so if you are deficient in vitamin D you may not receive optimal improvement of your PMS symptoms from calcium. The NYU Langone Medical Center states that 400 IU of vitamin D per day along with calcium showed a reduction in PMS symptoms. B vitamins, such as vitamin B-6, may help reduce emotional symptoms of PMS because they play a role in neurotransmitter production, which affects mood. Magnesium may help alleviate breast tenderness and bloating. Vitamin E can also help reduce breast tenderness as well as cramping.
References
- University of Maryland Medical Center: Premenstrual Syndrome
- Mayo Clinic: Premenstrual Syndrome
- NYU Langone Medical Center: Diets High in Calcium and Vitamin D May Reduce the Risk of Premenstrual Syndrome
- "Taiwanese Journal of Obstetrics and Gynecology"; Effects of Calcium Supplement Therapy in Women with Premenstrual Syndrome; Zinat Ghanbari et al.; June 2009
- Massachusetts General Hospital Center for Women's Health: PMS & PMDD
- Women's Health: Premenstrual Syndrome
Member Comments