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Add calcium to ease PMS

Eat to relieve PMS

Date published: 6/20/2004

By JENNIFER MOTL

HALF OF YOUNG and middle-aged women complain about premenstrual syndrome, also known as PMS, and up to 10 percent say it is so severe that it affects their ability to function for a few days each month.

Luckily, women can choose foods that make them feel happier and reduce headaches, cramping, fatigue and bloating during this time. Calcium and magnesium seem the most promising nutrients, and there is some evidence that vitamins D, E and B6, plus vegetarian eating patterns, are helpful, too. This gives women many more strategies than the old-fashioned advice to avoid salty foods.

Calcium is the No. 1 nutritional way to ease PMS. The symptoms of PMS are remarkably similar to calcium deficiency, and studies in Ohio and New York show that many women with PMS have low calcium levels in red blood cells and hair.

Two other studies have shown that women with a history of PMS are more likely to develop osteoporosis or brittle bones later in life, which has long been linked to calcium deficiency.

Finally, a trial with more than 400 women in New York City showed that taking calcium supplements all month long halved symptoms of PMS, including bad moods, water retention, food cravings and pain. In that study, the women took 1,200 milligrams a day of calcium, commonly found in Tums and other antacids.

Some smaller studies by scientists in New York and Britain have linked magnesium deficiency to PMS symptoms. They also indicate that mainly too little magnesium for the amount of calcium present can cause problems.

A combination of calcium and vitamin D has also been shown to decrease both PMS and migraine headaches associated with menstruation, although there is much less research on this.

It makes sense to me that magnesium and vitamin D would be involved in PMS, along with calcium, because the same trio of nutrients is needed to prevent osteoporosis.

In the last few years, research has shown most American adults take in less calcium, magnesium and vitamin D than is recommended. Mild deficiencies are widespread. I say mild because these deficiencies are not life-threatening and don't cause any immediate harm. Over time, however, they can weaken bones and are associated with a risk of diabetes, heart disease and colon cancer.

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Date published: 6/20/2004