PMS and the Role of Calcium and Vitamin D
Premenstrual Syndrome (PMS) is a common challenge faced by women of reproductive age. Recent research from the United States has highlighted the potential benefits of calcium and vitamin D in alleviating the symptoms associated with PMS. This study was published in the July issue of the American Journal of Internal Medicine.
The Study Overview
Dr. Elizabeth B. Burthom-John, based in Massachusetts, led a comprehensive investigation known as the "Nursing Health Study." Over a decade, the study involved 1,057 women diagnosed with PMS aged between 27 and 44, as well as 1,968 asymptomatic women as a control group. Findings indicated that consuming 1200 milligrams of calcium and 400 international units of vitamin D daily could significantly reduce symptoms such as anxiety, loneliness, agitation, sadness, and tension, with a remarkable 40% decrease in the risk of developing PMS.
Insufficient Nutrient Intake
Researchers noted a concerning trend: even in Western societies, many women do not consume adequate amounts of calcium and vitamin D. The recommended daily intake for vitamin D is 400 international units, while calcium recommendations for adult women are 1000 milligrams daily for those aged 19 to 50, and 1200 milligrams for women aged 51 and older. Alarmingly, only about 20% of women meet these dietary guidelines for calcium and vitamin D.
Optimal Sources of Calcium and Vitamin D
To improve nutrient intake, researchers recommend obtaining calcium and vitamin D primarily from food sources. Consuming four servings of low-fat dairy products each day is an excellent strategy. Additionally, incorporating cheese or fortified orange juice into the diet can also be beneficial.
Supplementation Considerations
Regarding whether supplementation is necessary for those not getting enough calcium and vitamin D, Dr. Stephen, a gynecologist at Emory University, suggests that women suffering from PMS or those who rarely consume dairy products might consider calcium supplements. However, it is advisable to consult a healthcare professional before starting any supplement regimen.
Conclusion
Understanding the importance of calcium and vitamin D in managing PMS can empower women to take proactive measures to mitigate their symptoms. By focusing on dietary sources and, if necessary, supplementation under medical guidance, women can improve their well-being during this challenging time.