The Role of Calcium, Magnesium, and Zinc in Managing PMDD
Understanding PMDD
Premenstrual Dysphoric Disorder (PMDD) affects many women. The DSM defines it as at least 5 of the following...
- marked affective lability
- marked irritability or anger or increased interpersonal conflicts
- marked depressed mood, feelings of hopelessness or self-deprecating thoughts
- marked anxiety, tension and/or feeling so fbeing keyed up or on edge
- decreased interest in usual activities
- subjective difficulty in concentration
- lethargy, easy fatiguability or market lack of energy
- marked change in appetite
- hypersomnia or insomnia
- sense of being overwhelmed or out of control
Sound familiar?
Managing PMDD often involves lifestyle changes and medical treatments. One approach is to focus on key nutrients like calcium, magnesium, and zinc. These minerals can play a significant role in alleviating PMDD symptoms. Mental health medications like SSRIs can also be helpful and can be taken 2 weeks before your period. Some people also find cutting out sugar to be helpful (unpopular opinion, I know).
The Importance of Calcium
Calcium is essential for bone health, but it also impacts mood and muscle function. Studies show that women with higher calcium intake experience fewer PMDD symptoms. This mineral helps reduce bloating, cramps, and mood swings.
You can find calcium in dairy products, leafy greens, and fortified foods. Supplements are also an option for those who struggle to get enough calcium from their diet.
Foods rich in magnesium include nuts, seeds, whole grains, and dark chocolate. Like calcium, magnesium supplements can be beneficial, especially for those with dietary restrictions.
The Role of Zinc
Zinc supports immune function and hormone balance. It can help reduce the severity of PMDD symptoms by regulating mood and reducing inflammation. Zinc also plays a role in serotonin production, which affects mood stability.
Good sources of zinc are meat, shellfish, legumes, and seeds. If dietary intake is insufficient, zinc supplements can be considered.
Here are some tips for incorporating these nutrients into your diet:
- Include a variety of fruits and vegetables in your meals.
- Choose whole grains over refined grains.
- Opt for lean proteins and dairy products.
- Consider supplements if your diet lacks these nutrients
Magnesium benefits
Have you ever craved chocolate the 2 weeks before your period? It could be that you're actually low on magnesium. Most americans have diets that are deficient in magnesium. Magnesium has been shown to help muscles relax including menstrual cramps. Some studies have also shown that magnesium can help with sleep and anxiety.
There are several types of magnesium and it can be confusing to choose one. Long story short, magnesium citrate is the easiest to absorb and is generally the most recommended.
When to see your doctor...
If your symptoms become severe, especially if you are experiencing suicidal thoughts, please go to your nearest ER or see if your doctor. While supplementing vitamins can ease some of the symptoms associated with PMDD, they often are not sufficient to control symptoms. Discuss what you're experiencing with your healthcare provider so you can make a decision together on what's right for you.
At Betula Mental Health, we like to combine therapies. Often, someone may need medicine to help with these symptoms but find that they are still experiencing agitation or rage. Calcium, magnesium and zinc can be suprisingly helpful in curbing these symptoms. Sometimes the best therapy is to combine something like an antidepressant with vitamins.
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