Premenstrual syndrome, or PMS, is one of the most common conditions women
face. It is characterized by nervous tension, irritability, bloating, headaches,
and breast tenderness each month in the days just prior to the start of
menstruation. While scientists have proposed several theories, the exact cause
of PMS remains elusive. Recent research, however, has revealed that certain
nutrients in the body are powerfully affected by the menstrual cycle. In fact,
some may be significantly depleted at certain times during a woman's monthly
cycle. It has been proposed, therefore, that deficiency of these nutrients may
be at the root of some of the physical and behavioral states related to PMS.
Calcium is one of the nutrients significantly affected by monthly hormonal
changes. Recently, one researcher reviewed several calcium studies and found
evidence to show that menstrual-cycle hormone changes deplete the body's supply
of calcium. The reviewer points out that the symptoms of PMS are remarkably
similar to those of hypocalcemia (too little calcium in the blood). The paper
also details three trials that demonstrate that supplementing the diet with
calcium relieves PMS-related mood and behavioral disturbances.
The bottom line: calcium supplementation in a dosage of 1,000 to 1,200 mg
a day will not only promote strong bones but may also help to relieve some PMS
symptoms, such as irritability, depression, anxiety, and mood swings. Note:
other things you can do to reduce PMS symptoms include: eating small meals
throughout the day; eating low-protein, low-fat meals with plenty of grains,
fruits, and vegetables; limiting sugar intake; avoiding caffeine, alcohol, and
salt; taking a daily multivitamin and mineral supplement; and exercising
regularly.
