Calcium and Vitamin D may ease your PMS

Calcium may ease your PMS

According to studies, calcium can provide health benefits beyond strengthening bones. Calcium may ease premenstrual symptoms. Between 8 and 20 percent of women suffer from PMS with symptoms like depression, irritability, fatigue, abdominal cramping, breast tenderness and headaches. According to studies this may be prevented with the right amount of calcium in the body.

Calcium supplements for PMS?

Calcium is the most common mineral in our body, yet most do not consume the recommended amount. Most adults require 1000 mg every day, yet research shows the average American only gets around 600 mg from their diet. About half of our calcium intake comes from dairy products. If you avoid dairy it’s likely that you are calcium deficient unless you take calcium supplements.

Vitamin D help Calcium absorption

Studies suggests that a diet rich in calcium and vitamin D, which helps the body to absorb calcium, may lower the risk of developing PMS by 40%. It isn’t understood why calcium might help prevent PMS and more research is needed. One theory is that calcium affects the female hormone estrogen during the menstrual cycle, according to Archives of Internal Medicine.

Here are some examples on how to get more Calcium in your diet.

Food with Calcium (Calcium per serving)

• 1 cup of milk (290-300 mg)
• 1 slice of Swiss cheese (250-270 mg)
• 1 cup of yogurt (40-400 mg)
• 1/2 cup if ice cream or frozen dessert (90-100 mg)
• 1/2 cup of cottage cheese (80-100mg)
• 3 oz of sardines in oil with bones (370 mg)
• 3 oz of canned salmon with bones (170-210 mg)
• 1 cup of Broccoli (160-180 mg)

Vitamin D sources:

• Sunlight
• Milk and Cereals,  fortified with vitamin D
• Salmon
• Mackerel
• Tuna
• Sardines
• Egg yolk
• Liver, Beef