--- title: Calcium, magnesium, vitamin D: what the research says ยท Niyora description: Do supplements actually help PMS? Three of them have real trial evidence behind them. The quality is not the same for all three. url: https://niyora.com/research/micronutrients/ --- [Research](https://niyora.com/research/) # Do supplements actually help PMS? Three of them have real trial evidence behind them. The quality is not the same for all three, so the grade matters more here than anywhere. 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/) The grades are mine, applied the same way to every row. [See how I grade](https://niyora.com/research/) and read the rest of the table. ## Knowing why only helps if you can use it Niyora turns this into three steps for when it actually hits. Reflect on what happened, regulate in about a minute, respond with a clearer head. [Take the quiz](https://niyora.com/quiz/) [Get Niyora](https://apps.apple.com/app/niyora-pms-emotions/id6764561688)