Of all the dietary supplements that claim to help women reduce the physical and emotional symptoms associated with premenstrual syndrome (PMS), there is only one that is really helpful - calcium.

Researchers say there is convincing evidence that 1,000-1,200 milligrams/day of calcium can substantially reduce PMS symptoms such as fatigue, irritability and abdominal bloating.

Magnesium supplements of 200-400 mg/day may be helpful, but their efficacy hasn’t been proven and higher dosages can trigger a mild laxative effect. Other supplements, including vitamin B6, have conflicting results in past studies, according to a report in the Journal of the American College of Nutrition.

Other remedies supposed to benefit PMS are chaste tree oil and dong quai. These herbs may be unsafe for women who become pregnant. No scientific evidence has proved their effectiveness.

So, if one is looking for something to help with PMS, calcium tablets are the best bet. Cutting down on fat in your diet also helps.