Research finds that magnesium can help ease symptoms of PMS. The premenstrual symptoms that magnesium can help include: mood swings and irritability, anxiety, headaches, bloating and water retention, fatigue, muscle aches and difficulty sleeping. Incorporating magnesium-rich foods into the diet, or taking a magnesium supplement, can be a natural and effective way to alleviate PMS symptoms.
Magnesium is a mineral that is essential for many bodily functions, including muscle and nerve function, energy production, blood sugar regulation and bone development. It is also involved in the production of serotonin, a neurotransmitter that helps regulate mood.
Magnesium is a mineral that is essential for many bodily functions, including muscle and nerve function, energy production, blood sugar regulation and bone development. It is also involved in the production of serotonin, a neurotransmitter that helps regulate mood.
Here are some symptoms of PMS that magnesium can help:
- Mood swings
- Irritability
- Anxiety and depression
- Headaches and migraines
- Bloating and water retention
- Breast tenderness and swelling
- Fatigue and lethargy
- Muscle aches and cramps
- Insomnia and difficulty sleeping
- Food cravings and changes in appetite
- Difficulty concentrating and brain fog
To learn more about how magnesium can ease period pain and cramps, check out my previous blog: 5 ways magnesium can ease period pain
How Magnesium Eases PMS
You may not think that magnesium could help so many of these seemingly unrelated symptoms, however, it can! Magnesium supplementation can help reduce these symptoms, likely in part due to its ability to regulate hormone levels and reduce inflammation in the body. But, as mentioned above, magnesium plays such a big role in so many bodily processes that its actions are certainly multipronged.
- Magnesium helps to balance blood sugar levels, which is so important for reducing PMS symptoms and balancing hormones, as well as reducing those premenstrual cravings.
- Magnesium is involved in the conversion of tryptophan to serotonin and melatonin, so having adequate magnesium in our premenstrual days can also help relieve mood and sleep issues through this action, among others!
- Magnesium also helps regulate fluid balance in the body, which can help reduce bloating and water retention.
Our bodies are so complex that it is hard to pinpoint exactly how magnesium helps PMS – just like our bodies and our hormones, it is more multifaceted than we know! But what we do know, from both clinical practice and scientific research, is that it does work. (1) It is worth noting as well that a 2009 study found magnesium to be more effective for anxiety in PMS when taken alongside vitamin B6 (2)
Magnesium-rich foods to incorporate into your diet
Some of the best food sources of magnesium include leafy green vegetables like spinach, kale, and Swiss chard. Nuts and seeds like almonds, cashews, and pumpkin seeds are also excellent sources of magnesium. Other magnesium-rich foods to include in your diet are whole grains and legumes like lentils, chickpeas, and black beans. Avocados, bananas, and dark chocolate all contain magnesium too. You can see why the Mediterranean diet is also found to be a great help for PMS and for balancing hormones. So many of these foods are staples in a Mediterranean diet!
Choosing organic options of these foods is also a great idea, as they contain more nutrients, as well as containing less of the endocrine-disrupting chemicals (EDCs) that can be so detrimental to our hormones. Organic leafy greens, for example, contain more magnesium compared to conventionally grown greens. Organic whole grains are less processed and contain more nutrients compared to their refined or highly processed counterparts too. So, think Mediterranean and organic for hormone balance and you’re on to a winner!
Which type of magnesium supplement should I take?
When it comes to magnesium supplements, there are several different forms available, including magnesium citrate, magnesium oxide, and magnesium glycinate. Magnesium citrate is known for its ability to relieve constipation quickly, making it a popular choice for those looking for a laxative effect; so, if you are prone to premenstrual constipation as well this is the one to go for! I tend not to recommend magnesium oxide. It is less expensive and can be found in many over-the-counter supplements, but it’s not as easily absorbed by the body and I do find it can cause gastrointestinal discomfort in some people.
Magnesium glycinate is a form of magnesium that is chelated, which means it is bound to the amino acid glycine. This form of magnesium is highly absorbable and less likely to cause digestive issues compared to other forms. It is also less likely to have a laxative effect, making it a good option for those with sensitive stomachs. However, it can be more expensive than other forms of magnesium supplements. Ultimately, the best form of magnesium supplement for an individual will depend on their specific needs and health concerns.
How the pill, processed foods, and more, deplete your magnesium stores
There are several factors that can deplete the body's magnesium levels. They can also be a good indicator of whether you need to supplement with magnesium and what dosage to take. I generally recommend the dosage on the packaging of whatever product you buy, but sometimes they might say, for example, 1-3 capsules, and if you are dealing with many of these magnesium-depleting factors as well as symptoms of PMS then definitely go for the upper range. When working 1 to 1 with women I usually recommend up to 500mg of magnesium a day.
When it comes to depleting magnesium, one of the primary culprits is actually a diet that is low in magnesium-rich foods. It is not just because you are not getting magnesium from these foods, it’s what takes its place. Processed foods and refined sugars are all known to decrease magnesium absorption in the body. Additionally, consuming caffeine and alcohol can deplete your stores further.
Stress and lack of sleep can also cause magnesium depletion, as the body uses this mineral to cope with stress and regulate sleep patterns. Another factor that can lead to magnesium depletion is certain medical conditions such as gastrointestinal disorders like Crohn's disease or coeliac disease, which can interfere with the body's ability to absorb magnesium. Other conditions such as diabetes, hyperthyroidism, and kidney disease can also lead to magnesium deficiency. Additionally, excessive
sweating from intense exercise or working in high temperatures can also lead to a loss of magnesium through sweat.Certain medications such as diuretics, antibiotics, and birth control pills can also deplete magnesium levels. Diuretics are an obvious one and they are often prescribed with supplements to help replace lost minerals. And while many are aware of the importance of taking probiotics after a round of antibiotics, have you ever been prescribed a magnesium supplement along with your antibiotics or hormonal birth control medications? Likely not!
Few women are aware that the Pill can deplete the body of important nutrients, including magnesium. Studies have shown that the hormones in the Pill can interfere with the body's ability to absorb magnesium. The Pill can also increase the excretion of magnesium through the urine. (3) The magnesium depletion can be even more significant for women who take the Pill for an extended period of time. There is even some thought that the increased risk of blood clots while taking the Pill is due to changes in the ratio of calcium and magnesium that is caused by the Pill.
A magnesium supplement may help, but if you are on the Pill and experiencing side effects that seem to be related to low levels of magnesium, or any of the other many vitamins and minerals that the Pill depletes, then it may be worth talking to your health care provider about other birth control options that may be more suited to you.
To conclude, if you're looking for a natural way to ease the discomfort of PMS, magnesium may be an effective option to consider. A magnesium-rich Mediterranean diet can help, as can reducing processed foods and other things than deplete your magnesium stores. By relaxing muscles, reducing bloating, improving mood, and much more, magnesium can help alleviate a range of PMS symptoms and help you feel more comfortable during those more sensitive days of your follicular phase.
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