Health news - Calcium and vitamin D reduce risk of PMS
22 June 2005 - written by Bupa's health information team
Making calcium and vitamin D part of your daily diet may reduce the risk of premenstrual syndrome (PMS), according to a study published in the American journal Archives of internal medicine this month.1
What did the study show?
Researchers found that women who had the highest intake of calcium and vitamin D were at the lowest risk of developing PMS.1 Specifically, drinking milk every day (which contains both calcium and vitamin D) was associated with a lower risk of PMS compared with women who only drank milk once a week or less.1
How was the study carried out?
More than 3000 women took part in the study, which spanned a 10-year period.
The women completed diet questionnaires three times during the 10 years. They were asked how frequently they ate or drank 131 different types of food, and how often they took various vitamin and mineral supplements. The women were also questioned about their premenstrual symptoms.
What is PMS?
PMS describes the physical and emotional symptoms experienced by women in the days or weeks before their menstrual period. There are many symptoms, including (but not limited to) headache, breast tenderness, tiredness and depression.2
Nearly all women of reproductive age experience some symptoms before their period starts. However, less than 1 in 20 women have PMS, which is when the symptoms are severe and recurring, and interfere with their quality of life.3
It isn't clear what causes PMS, but the hormones released during the menstrual cycle probably play a role.3
For more information, please see our factsheet:
Bupa factsheet: Premenstrual syndrome
So how can calcium and vitamin D affect PMS?
The researchers did not look into the reasons behind the link. But some studies have shown that there is a relationship between calcium, vitamin D and levels of the hormone oestradiol.1 Oestradiol is a female hormone. Oestradiol levels change throughout the menstrual cycle, and this may have an effect on PMS.
Which foods contain calcium and vitamin D?
Calcium and vitamin D-rich foods include skimmed, semi-skimmed and whole milk, yoghurt, hard cheese, cottage cheese and spinach.1
Should I drink skimmed, semi-skimmed or whole milk?
The study showed that women who drank milk every day had a lower risk of developing PMS. However, when the researchers looked in more detail at the type of milk that was consumed, they found that skimmed or semi-skimmed milk was most effective.1
In fact, the group that drank whole milk were at slightly higher risk of developing PMS. The researchers suggest that women who frequently drink whole milk may also eat more saturated fat, and a diet high in saturated fat may be associated with PMS.1
Should I take calcium and vitamin D supplements to prevent PMS?
No. A healthy, balanced diet will provide the nutrients that most people need. Include plenty of fruit, vegetables and wholegrain starchy foods and moderate amounts of dairy products, meat and meat alternatives.4
The study showed that the calcium and vitamin D in food had more of an impact on PMS than supplements.1 But one of the drawbacks of this study is that very few of the women involved were taking calcium or vitamin D supplements.1
Currently it is not known whether dietary supplements reduce symptoms of PMS. More research is needed.3
What else can I do to improve my PMS symptoms?
Aerobic exercise (such as running, swimming and cycling) can radically improve premenstrual symptoms.3 Some studies have shown that high intensity exercise is most effective.3 But others suggest that even less strenuous, non-competitive activity such as brisk walking has significant benefits.5
For more information, please see our factsheet:
Bupa factsheet: Premenstrual syndrome
Is there anything I can get from the doctor?
Your GP may be able to prescribe medicines to help relieve your PMS. However, this will depend on your symptoms and their severity. The following medicines have been found to be beneficial.
- Diuretics are medicines that remove water from the body. Certain diuretics have been shown to improve symptoms of PMS including breast tenderness and bloating.3
- Non-steroidal anti-inflammatory drugs (NSAIDs) are painkillers. Certain NSAIDs have been shown to help with painful symptoms of PMS and irritability.3
- Selective serotonin re-uptake inhibitors (SSRIs) are antidepressants that have been found to improve many symptoms including breast tenderness, bloating, headache and muscle pain. However, SSRIs frequently cause side-effects that are similar to the symptoms of PMS, eg nausea, insomnia and headaches.3
There is some evidence that oestrogen (female hormone) treatments, or taking oral contraceptives may be beneficial for some women.3
Are there any other health benefits of a calcium and vitamin D-rich diet?
Calcium is needed for strong bones. It helps muscles work properly, and is needed for blood clotting. It may also help lower high blood pressure and reduce the risk of bowel and breast cancer, although more research is needed to confirm this.6
Vitamin D helps to regulate the levels of calcium and phosphate in the body.7
More research is needed to find out how calcium and vitamin D are involved in premenstrual syndrome, but the authors of this study suggest "…given that calcium and vitamin D may also reduce the risk of osteoporosis and some cancers, clinicians may consider recommending these nutrients…"1
Bupa information
- Bupa factsheet: Premenstrual syndrome (PMS)
- Bupa factsheet: Healthy eating
- Bupa factsheet: Osteoporosis
Further information
- Women's Health
0845 125 5254
www.womenshealthlondon.org.uk - National Association for Premenstrual Syndrome
0870 777 2177
www.pms.org.uk
References
- Bertone-Johnson ER, Hankinson SE, Bendich A, Johnson SR, Willett WC, Manson JE. Calcium and Vitamin D Intake and Risk of Incident Premenstrual Syndrome. Arch Intern Med 2005; 165:1246-1252
- Premenstrual Syndrome - Not all in the Mind. Women's Health.
www.womenshealthlondon.org.uk - Women's health, Premenstrual syndrome. BMJ Publishing Group Clinical evidence.
www.clinicalevidence.com - Ask Sam: Vitamins and minerals. Food Standards Agency.
www.eatwell.gov.uk - Scully D, Kremer J, Meade MM, Graham R, Dudgeon K. Physical Exercise and psychological well being: a critical review. Br J Sports Med 1998; 32:111-120
- Vitamins: Calcium. Food Standards Agency.
www.eatwell.gov.uk - Vitamins: Vitamin D. Food Standards Agency.
www.eatwell.gov.uk
All websites accessed on 16-17 June 2005.
