Calcium and Vitamin D

A diet rich in calcium and vitamin D may lower the risk of developing premenstrual syndrome (PMS). As many as eight to 20% of women experience symptoms severe enough to meet the definition of premenstrual syndrome, characterized by moderate to severe symptoms that substantially interfere with normal life activities and interpersonal relationships. Studies have suggested that calcium supplements and vitamin D, a hormone that regulates the absorption of calcium, may reduce premenstrual occurrence and severity.

Researchers from the University of Massachusetts at Amherst studied dietary habits and the subsequent incidence of PMS. In this observational study, described in the June 13, 2005 issue of the Archives of Internal Medicine, the women who consumed the most dietary calcium and vitamin D had the lowest risk of PMS. Vitamin D is a hormone that regulates the body’s absorption and use of calcium.

Women with the highest intake of calcium from foods (about 1,200 mg/day) had a 30% lower risk of PMS than women who consumed 500 mg or less of calcium daily. Likewise, the women who took in the most vitamin D from foods (about 400 IU [International Units]/day) also had a 30% lower risk of PMS than women who ate the least vitamin D (90 IU/day). Those with the highest intake of vitamin D from both foods and supplements (about 700 IU/day) had a 40% lower risk of PMS than women who took in 100 IU/day or less. Supplements alone were not beneficial.

Milk itself, aside from its calcium and vitamin D content, was also associated with a significantly lower risk of PMS. Women who drank four or more glasses of skim or low-fat milk per day had almost half the risk (46% decreased risk) of PMS than women who drank one or fewer glasses per week.