Dear Lynn:

I've heard recently that calcium is good for treating PMS. Is this true? And, if so, what are some good sources of calcium? Thanks,
Sally

Dear Sally:

Yes, there is recent evidence that calcium may help alleviate some of the symptoms of PMS. A recent multi-center study of 497 women, published in the Journal of Obstetrics and Gynecology, reported that consuming 1,200 milligrams of calcium a day decreased fifteen PMS symptoms:

1. mood swings
2. depression
3. sadness
4. tension/irritability
5. anxiety/nervousness
6. anger/aggression
7. crying spells
8. arm and leg swelling
9. breast tenderness
10. abdominal bloating
11. aches and pains
12. low backache
13. headache
14. appetite changes
15. cravings for sugar and salt Overall severity of these symptoms was reduced by 48 percent for 55 percent of the women taking part in the study. The women took 1,200 milligrams of Tums, which is made from calcium carbonate. Dietary sources of calcium include:
    • milk
    • yogurt
    • sardines
    • canned salmon with bones
    • broccoli
    • leafy greens
    • calcium-fortified foods such as orange juice and soy milk
    • note: although spinach is high in calcium, it is poorly absorbed

    If your diet is low in calcium, it's certainly worth consuming 1,200 mg a day and monitoring your reaction. Not every woman will respond positively to the calcium, but it won't hurt you and may decrease your risk of developing osteoporosis.

    Sincerely,
    Lynn Grieger, R.D., C.D., C.D.E.

    RESOURCES:

    • Boning Up on Minerals: Calcium
    • Get recipes for calcium-rich foods in the Recipe Finder.
    • Need a full menu? Check out the Meal Maker.