PMDD and Calcium: The unsung hero for hormonal balance.

If you are one of the many women who experience the intense emotional and physical symptoms of Premenstrual Dysphoric Disorder (PMDD), you know how disruptive it can be. PMDD is more than just “bad PMS” — it affects your whole being, both mind and body, in the days leading up to your menstrual cycle. But as overwhelming as it may feel, there is hope. Nature offers us many tools to restore balance, and one of the most accessible and effective is calcium.

Let’s dive into why calcium might be the missing piece to ease your PMDD symptoms and bring harmony back into your monthly rhythm.

Calcium: The Unsung Hero for Hormonal Balance

You might already know calcium for its role in building strong bones, but did you know it can also have a profound impact on mood regulation and emotional well-being? For women dealing with PMDD, fluctuations in hormone levels — particularly estrogen and progesterone — can create emotional instability, mood swings, and physical discomfort.

Calcium plays a crucial role in helping the body manage these hormonal changes. Studies have shown that women with low levels of calcium are more likely to experience severe PMS and PMDD symptoms, including irritability, anxiety, and fatigue (2). By supporting your nervous system and helping to regulate neurotransmitters, calcium can have a stabilizing effect, reducing mood swings and the severity of emotional symptoms (1,2,3).

The Science: Calcium and PMDD

Research consistently supports the benefits of calcium supplementation for managing PMDD and PMS. The most noticeable improvements were seen in mood-related symptoms such as depression, anxiety, and irritability, as well as physical discomfort like bloating and water retention(1). A systemic review concluded that the majority of the studies showed that serum calcium levels are lower in PMS subjects, and calcium supplementation could significantly improve the incidence of PMS and its related symptoms (2). Although this was looking at people with PMS, anecdotally I have found in practice calcium also works effectively in PMDD especially if you have low levels of calcium to begin with. The studies used a range of dosages from 500mg to 1200mg(1,2). I use about 400mg to 500mg daily of calcium citrate combined with other minerals.

Why does calcium work so effectively?

The key lies in the role calcium plays in neurotransmitter regulation (1). Calcium helps manage levels of serotonin, the neurotransmitter that contributes to feelings of well-being and emotional stability. Unfortunately estrogen lowers serum calcium (2). There are two times in the cycle when estrogen increases and this decreases calcium noticeably (2). This is in the luteal phase of the menstrual cycle (the phase between ovulation and the start of your period), and at ovulation (2). On top of this serotonin levels naturally decline in the luteal phase, which can contribute to mood swings and irritability (1). Calcium helps mitigate this drop in serotonin by facilitating better neurotransmitter signaling, making it easier for your body to maintain emotional balance. However if you are already deficient in calcium and do not have stores to draw from then this could drive abnormalities in neurotransmitter synthesis and release (2).

Additionally, calcium affects neuromuscular function, which may explain why women often report fewer physical symptoms like cramping and fatigue when supplementing with calcium (3). Calcium helps muscles relax, easing discomfort related to uterine contractions and tension (3).

Another study, published in the American Journal of Obstetrics and Gynecology (Thys-Jacobs, 2000), reinforced these findings. In this study, women experienced a significant decrease in PMDD symptoms after only two months of calcium supplementation, demonstrating how quickly the body can respond to proper mineral support.

Gentle Support for Body and Mind

From a naturopathic perspective, the goal is to bring the body back into balance, not just mask symptoms. Calcium is a gentle, natural way to support both your body and your mind. It works synergistically with other minerals like magnesium and vitamin D, which are also important for hormonal health (4). Suffice to say I never use calcium on its own.

If you’re looking to incorporate more calcium into your life, you can start with food sources. Dark leafy greens, almonds, sesame seeds, and fortified milks are all wonderful ways to nourish your body. However, if you are already deficient then food sources aren’t enough, a high-quality calcium supplement may be the next step.

Nurturing Your Cycle with Holistic Care

When we think about managing PMDD, we need to approach it from a holistic standpoint. Alongside calcium, I always encourage my clients to look at their lifestyle as a whole — from diet to stress management, exercise, and even sleep hygiene. Nurturing your body with nutrient-dense foods, nervous system support/nourishment, and ensuring you get restorative sleep all play a role in calming PMDD symptoms.

Supplementing with calcium can be an important part of your holistic PMDD management, but remember: no one supplement or lifestyle change exists in isolation. Balance is the key, and listening to your body’s needs is always the first step in your healing journey.

If you are after support please book a consultation or a functional test call.

References

1. Thys-Jacobs, S., Starkey, P., Bernstein, D., & Tian, J. (1998). Calcium carbonate and the premenstrual syndrome: Effects on premenstrual and menstrual symptoms. Journal of Obstetrics and Gynecology, 92(5), 907-913.

2. Arab A, Rafie N, Askari G, Taghiabadi M. Beneficial Role of Calcium in Premenstrual Syndrome: A Systematic Review of Current Literature. Int J Prev Med. 2020 Sep 22;11:156. doi: 10.4103/ijpvm.IJPVM_243_19. PMID: 33312465; PMCID: PMC7716601.

3. Thys-Jacobs, S. (2000). Micronutrients and the premenstrual syndrome: The case for calcium. American Journal of Obstetrics and Gynecology, 182(5), 1230-1239.

4. Penckofer, S., Kouba, J., Byrn, M., & Estwing Ferrans, C. (2008). Vitamin D and depression: Where is all the sunshine? Issues in Mental Health Nursing, 29(8), 740-755.