Calcium and vitamin D intake and risk of incident premenstrual syndrome. Shows a high intake of vitamin D3 and Calcium produced less PMS.
The high dietary calcium intake in the amount of 1336 mg per day was found to benefit mood, behavior, pain and water retention symptoms significantly during the menstrual cycle.
calcium: foodsources
The Vitamin D council has links to the cheapest sources of High Strength Vitamin D3 Cholecalciferol.
We concluded that modified-release magnesium was effective in reducing premenstrual symptoms in women with PMS in this preliminary study.
There is a very complex interrelation involved in the uptake and metabolism of these three substances each affects the uptake of the other. While it is easy to get sufficient Calcium from foodsources if you like cheese and yoghurts, many people don't get sufficient magnesium as it is easily lost if boiling veg in water (it's water soluble) and many people don't eat sufficient veg. Trying to get people to eat five a day is an uphill struggle and the average consumption in the UK is around 3 fruit/veg portions a day. Magnesium Chlorate is a cheap way of improving your magnesium status a jugful in the bath will be absorbed through your skin or dissolve 50g in 150ml of water and take a teaspoonful with your meals or a drink.
Anyone living above latitude 40°N will need to use Cholecalciferol Vitamin D3 Supplements to get sufficient Vitamin d3 during the Winter and people who use sunscreen will also need to supplement during the Summer as well. The body uses between 3000 & 5000iu a day so an average of 4000iu daily is a sensible amount to aim for in the Winter if you aim to avoid either PMS or Seasonal Affective Disorder.