June 25, 2008

Vitamin D, Calcium and PMS

Research is suggesting that women need more vitamin D and calcium in their diets, not only for their bone loss prevention, but also to help manage the symptoms of PMS. We’ve been hearing how important it is for women to be getting enough of these two supplements, whether by pill or in our foods, during our later years to help keep our bones strong and healthy, but some professionals are now suggesting that with high intakes of calcium and vitamin D women have reduced their PMS risk.

One study followed women who ate about four servings of low-fat dairy products or yogurt a day or had fortified orange juice and it reduced their PMS risk by 40% compared to those who did not take in these products. This equals about 400 International Units (IU) of vitamin D and 1,200 milligrams of calcium a day.

Many doctors are saying that women need to be taking or getting more calcium and vitamin D in their diets long before menopausal years. Much of a woman’s bone mineralization occurs between 18 and 30, making it very important to get these supplements during that time.

You can take over-the-counter supplements or you can by sure to get enough calcium and vitamin D in your diet. Some of the most calcium-rich foods are: a cup of milk, ½ cup of spinach or broccoli, 8 oz of low-fat yogurt, 1.5 oz of cheddar cheese and 1 cup of calcium-fortified orange juice. Vitamin D can also be found in the dairy products as well as fish like salmon and mackerel and fish oils, eggs and some vitamin D fortified dry cereals.

Getting enough vitamin D and calcium is not only good for our bones, but may help to reduce the risk of greater PMS symptoms. So it is important to start at an early age as a women getting enough of each. Women who are suffering from PMS may find help with taking in these supplements as well. There is only one way to find out…try it.