--- title: Calcium, magnesium, vitamin D: what the research says ยท Niyora description: Do supplements actually help PMS? All three have trial evidence behind them. The quality differs between them, so check how settled each finding is. url: https://niyora.com/research/micronutrients/ --- - [Niyora](https://niyora.com/) - [Research](https://niyora.com/research/) - Calcium, magnesium, vitamin D [Research](https://niyora.com/research/) # Do supplements actually help PMS? All three have trial evidence behind them. The quality differs between them, so check how settled each finding is. 3 findings. Best evidence here: **strong**. ## Calcium, magnesium, vitamin D - Strong PMS Calcium every day, all cycle, is one of the few things with real trial evidence behind it. Calcium ~1000-1200mg/day: 73% fewer symptoms vs 15% placebo (crossover RCT) [Thys-Jacobs RCT](https://pubmed.ncbi.nlm.nih.gov/2656936/) - Moderate PMS Magnesium can run low inside your cells even when a blood test looks fine. Cellular (erythrocyte) magnesium lower in PMS even when serum looks normal [PubMed](https://pubmed.ncbi.nlm.nih.gov/3800293/) - Moderate PMS If your vitamin D is low, topping it up may ease things, partly through inflammation. Vitamin D RCT: supplementation improved symptoms + inflammation markers (in deficiency) [Vit D RCT](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6797739/) [See all the research findings](https://niyora.com/research/), each with a link to its study. ## Three steps for the moment it happens Niyora gives you three steps for that moment: reflect on what happened, regulate in about a minute, and respond with a clearer head. [Take the quiz](https://niyora.com/quiz/) [Get Niyora](https://apps.apple.com/app/niyora-pms-emotions/id6764561688)