Research shows that certain supplements may be able to relieve period-related symptoms that can get between you and a good night's sleep. Low levels of calcium, especially during the luteal phase of the menstrual cycle, have been shown to exacerbate PMS symptoms, causing depression, hallucination, and restlessness, according to a 2019 review in Obstetrics & Gynecology Science. Additionally, women with adequate levels of vitamin D had a lower risk of PMS symptoms than other women. Vitamin D and calcium work synergistically to aid absorption; having low levels of one can increase the risk of deficiency of the other (via NIH). For women, the recommended daily allowance (RDA) of calcium is 1,200 milligrams and 600 IU (international units) for vitamin D.
Magnesium may also help in easing symptoms including depression, anxiety, and bloating, per a 2010 study in the Iranian Journal of Nursing and Midwifery Research. In a 2012 study in the Journal of Research in Medical Science, magnesium supplementation improved insomnia in a group of elderly people, and it can also be helpful in the treatment of many health conditions, including PMS, via a 2017 review in Scientifica. Magnesium deficiency is common, so it's worth getting your levels checked (via Cleveland Clinic). The RDA for women for magnesium is 310 to 320 milligrams (via NIH).
Other supplements that may benefit sleep include vitamins E, C, B12, B6, valerian, glycine, GABA, chamomile, and passionflower (via The Sleep Doctor and the Sleep Foundation). Always consult with your doctor before taking a new supplement.
