Don't be discouraged if you don't see results right away. About three menstrual cycles may be needed to see an improvement in symptoms while taking calcium. Vitamin B-6 may also help with PMS symptoms. While calcium may be a best-known supplement for bone and tooth health, it can also be useful for those experiencing symptoms of PMS.
Consuming calcium supplements can help reduce swelling, fatigue, psychological problems, sadness, and irritability. A recent study concluded that calcium helps maintain a balanced mood during menstruation. The ideal is to ingest about 500 mg of calcium per day. The recommended daily amount for most women is between 1000 and 1300 mg.
Experts also believe that nutrient deficiencies influence the symptoms of PMS. Research has demonstrated a connection between low levels of vitamin D, calcium and magnesium and symptoms of PMS. Studies also suggest that supplementing with magnesium and vitamin B6 can make a significant difference in the severity of PMS. In a recent study, researchers found that women with PMS who took a 500 milligram (mg) calcium supplement twice a day for three months significantly reduced levels of fatigue, changes in appetite, and depression than women who took a placebo.
Another study revealed that taking 1200 mg of calcium a day helped reduce the emotional and physical symptoms of PMS in women. Among all the supplements used to treat PMS, calcium has the strongest evidence to support its benefits. Although scientific evidence on the use of acupuncture for PMS is lacking, acupuncturists often treat PMS. A recent study found that women with PMS who took magnesium supplements found that their PMS symptoms improved.
While many people who menstruate may experience mild forms of PMS on a monthly basis, some things can worsen PMS in those who usually have mild symptoms. Because there is some evidence that magnesium deficiency can cause symptoms of PMS, some researchers believe that magnesium supplementation may benefit women with PMS. So what should you eat or not eat when you want to minimize PMS symptoms? To begin with, according to a recent study, there may be an association between people who experienced PMS symptoms and their diet. Women with PMS have been found to have a higher rate of spine-related problems, such as muscle tenderness and weakness, than those without PMS.
So what causes PMS? What helps to eliminate symptoms? Here's everything you need to know about PMS and natural strategies for relieving premenstrual symptoms.