In yesterday’s post, “PMS Remedy: Vitamin Supplements,” I mentioned that I was going to write a series posts on vitamin supplements that have been proven effective for treating PMS. Today I am inspired to write about calcium, a key ingredient for better health – and one of the most effective yet often neglected nutrients to combat PMS.

Calcium is called "the king of minerals" for good reason. It not only supports strong bones and teeth, heart function, muscle contraction, transmission of nerve impulses, and blood clotting, but it also regulates our metabolism and hormones.

In fact, recent clinical studies have confirmed that PMS may be caused by calcium deficiencies, and calcium is an effective and natural way to treat PMS.

According to a large study published in the American Journal of Obstetrics and Gynecology, when over a thousand women took 1,200 milligrams of supplemental calcium for 90 days, it helped to relieve premenstrual symptoms, essentially reducing them by half.

It seems that calcium is a very important mineral when it comes to PMS. But many of us don’t seem to get sufficient calcium from our diet.

Federal guidelines suggest that adult women under age 50 consume 1,000 milligrams of calcium a day, the amount found in three or four glasses of milk, fortified orange juice, or low-fat diary products such as yogurt. But research shows the average American only gets 600 mg per day from their diet.

A pretty big gap! So if “Got Milk?” is not your daily ritual, it may be time to consider taking calcium supplements. It’s a fairly inexpensive way to reduce the irritability, mood swings, pain and cramps associated with PMS.

The one I use is “Calcium-Magnesium Complex 1000mg by Country Life.” I take one capsule per day before bedtime. It’s worked pretty well for me. Personally I prefer capsules over tablets. It seems easier to swallow. If you are fine with a tablet, check out “Calcium, Magnesium, and Zinc with Vitamin D from Nature Made.” It’s received good reviews.

Keeping a symptom diary is another important way to help pinpoint factors that make the symptoms worse  – so you can correct them – and factors that make the symptoms better – so you can make them your new habits.

Track your calcium intake and monitor its effect on your energy, mood, and PMS symptoms. Live vibrantly with our Mood Runner Mood & Period Tracker | Calendar.