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Does calcium help with PMS? Calcium is a very important nutrient that is the most abundant mineral in the body, and experts often recommend calcium supplements to ease PMS symptoms, but something else: stabilize your PMS mood. Find out why below!
The importance of calcium mood to stabilize your PMS symptoms:
Along with building bone strength and health, calcium is a mood stabilizer. Calcium has numerous benefits for the human body including potentially protecting against cancer, diabetes, high blood pressure, and PMS symptoms. Calcium has been found to help stabilize moods during PMS, as well as reduce physical symptoms such as cramps and bloating. Not having enough calcium in your diet can prevent children from growing to their proper height, and in older adults, it can lead to osteoporosis as well. Since calcium is not naturally produced by the body, you must receive the nutrient by incorporating it into your diet. Taking a daily calcium supplement for PMS can help keep your moods in check during this difficult time of the month.
The Calcium-PMS connection:
Several studies have found that taking calcium supplements or naturally including more calcium into your diet can reduce the severity of PMS symptoms, especially ones that relate to mood changes, such as depression and sadness. Calcium has been shown to reduce the severity of mood swings associated with PMDD (premenstrual dysphoric disorder). One study has even indicated that those who consumed a sufficient amount of calcium experienced less bloating, cramps, and food cravings as well.
Natural sources of calcium:
Many women can naturally obtain the recommended amount of daily calcium through a well-diversified diet! Common sources of calcium include dairy products, leafy greens such as kale, spinach, and broccoli, sardines, and soy products. While specific recommendations for calcium intake vary by age and gender, the recommended amount for adult men and women is around 1,000 mg. After 50, as women enter menopause and are at increased risk for osteoporosis, the recommended amount increases to 1,200 mg.
If you are vegan, lactose intolerant, have digestive diseases, are at risk for osteoporosis, or have a form of calcium deficiency, you many want to consider taking supplements to help you meet daily requirements.
Factors to consider when taking calcium supplements and what type of calcium for PMS:
Before taking calcium supplements, consult your doctor about whether you have pre-existing conditions or not to ensure your health and safety.
Calcium carbonate and Calcium citrate are the two most common types of calcium supplements. Some individuals take calcium gluconate and calcium lactate as well.
While calcium supplements generally don’t have intense side effects, you may experience bloating and constipation. While calcium carbonate is often the least costly option, it may be more likely to induce such side effects.
Before making a decision, make sure to consult your physician about the prescription you currently take to understand if you should take your supplement between meals or with meals. Many experts say that calcium supplements are more effective when taken in smaller doses as well.
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