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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

  1. 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

  2. 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

  3. 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

See all the research findings, each with a link to its study.

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