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.
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)
- 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
- 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)
See all the research, explained in plain English.
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.