Calcium Helps Relieve PMS Symptoms.

American Journal of Obstetrics and Gynecology 1998;179:444-452

Researchers in 12 hospitals across the US surveyed 720 women between the ages of 18 and 45 and found 466 who reported having moderate to severe premenstrual symptoms on a regular basis, including mood swings, depression, breast tenderness, cramps and other symptoms. The researchers randomly assigned the women to take either 1200 milligrams of calcium per day in the form of a calcium carbonate supplement or a placebo containing inactive substances.

After 3 months, women who took the calcium supplements noted a 68% drop in overall PMS symptoms, compared with a 30% drop in the placebo group, the researchers report.

Women in the calcium group reported a 50% reduction in mood swings and depression, compared with 28% in the placebo group. Generalized aches and pains, back pain and cramping dropped by 64% after 3 months of calcium supplements, but increased by about 15% in women taking placebo. The effects were noticed during the phase of the menstrual cycle just before menstruation, known as the luteal phase.

The lead author of the paper, Dr. Susan Thys-Jacobs, of St. Lukes-Roosevelt Hospital Center in New York, points out that the symptoms of PMS -- cramping, depression and irritability -- are similar to those of prolonged calcium deficiency. "Calcium supplementation might replenish an underlying deficiency in the body's calcium levels due to shifts in calcium-sensitive hormone during the luteal phase of the menstrual cycle,'' she told Reuters Health.

The federally recommended level of calcium intake for women of child-bearing age is at least 1000 milligrams a day. Dairy products, green leafy vegetables and fortified foods are good sources of calcium. According to Thys-Jacobs, "The majority of women do not consume enough of these foods to get even 500-700 milligrams a day.''

"I recommend women address the calcium levels in their diet, by eating dairy products and green leafy vegetables such as spinach. Women who can't get enough calcium in this way can take a calcium supplement to make up the difference,'' she recommended.

Calcium supplements are usually needed to combat osteoporosis since they can provide a greater amount of calcium to the body to help rebuild bone mass.