Menstruation Got You Down? How Magnesium May Play a Role

I first heard about the use of magnesium for premenstrual syndrome on a podcast with Dr. Stacy Sims who is a researcher, exercise physiologist, and nutrition scientist. Her discussion of nutrition related solutions for premenstrual syndrome (PMS) inspired me to look into alternatives for PMS and menstrual cycle pain and discomfort. As a dietitian and someone who has suffered from dysmenorrhea (very pain periods) and in turn GI bleeds from NSAID use trying to control the pain, the idea of using nutrition to prevent these symptoms was too interesting to let go. 

Many women suffer from premenstrual syndrome with symptoms of anxiety, depression, cravings, headaches, muscle aches, bloating, and swelling. Other women may suffer from severe menstrual cramping (oh hello, it’s me!), mood swings, headaches, and lower back pain during their periods. It is also possible to experience both symptoms of PMS and menstruation. 

Magnesium is found in the body as an intracellular ion and is a necessary micronutrient. It is essential for cellular function, cellular signaling, and metabolism. It’s a big deal. So, when people don’t have enough magnesium it can result in a magnesium deficiency with symptoms such as nausea, vomiting, poor appetite, weakness and fatigue. In women, magnesium levels have been shown to fluctuate during the menstrual cycle and can even be low in women with severe PMS symptoms; researchers have even questioned if female sex hormones may affect magnesium regulation in the body.1  Unfortunately, the reason why magnesium levels may be low or why magnesium may prevent symptoms is still unknown though theories include possible effects on smooth muscle contraction and effects on serotonin receptor function.1

While many of the studies done on the use of magnesium supplementation have been small, they appear to show that magnesium may be beneficial for PMS symptoms, menstrual migraines, and dysmenorrhea.2  The recommended amount of magnesium for adult women is 310 – 320mg per day; these numbers are slightly increased in the teenage years, pregnancy and breastfeeding.3 Magnesium can be found in many foods including nuts and seeds, whole grains, legumes, green leafy vegetables, and dairy products. Pumpkin seeds, chia seeds, almonds, and spinach are all good sources of magnesium. 

Magnesium is largely absorbed in the small intestine4 which puts people with gastrointestinal disorders at higher risk for deficiency.3 Maintaining good gut health is essential for the absorption and utilization of all nutrients, not just magnesium. Ways to maintain gut health include eating a variety of foods including fiber rich fruits, vegetables and whole grains, eating foods that naturally have pre and probiotics, and limiting artificial sweeteners. 

Pain and discomfort shouldn’t have to be part of your monthly routine. Nutrition can play a helpful role in menstrual cycle health as well as overall health. I always recommend food first when it comes to nutrition as most of our nutrition needs can be met with a healthy and diverse diet.

 To determine if you are low or deficient, talk with your doctor about testing your magnesium levels. In addition, always talk with your doctor before taking a magnesium supplement as it is possible to consume too much magnesium and supplements may negatively interact with your medications or affect kidney function in individuals with kidney disease.

Citations

  1. Quaranta, S., Buscaglia, M. A., Meroni, M. G., Colombo, E., & Cella, S. (2007). Pilot Study of the Efficacy and Safety of a Modified-Release Magnesium 250mg Tablet (Sincromag??) for the Treatment of Premenstrual Syndrome. Clinical Drug Investigation, 27(1), 51-58. doi:10.2165/00044011-200727010-00004
  2. Parazzini, F., Martino, M. D., & Pellegrino, P. (2017). Magnesium in the gynecological practice: A literature review. Magnesium Research, 30(1), 1-7. doi:10.1684/mrh.2017.0419
  3. Office of Dietary Supplements – Magnesium. (n.d.). Retrieved November 15, 2020, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  4. Jahnen-Dechent, W., & Ketteler, M. (2012, February). Magnesium basics. Retrieved November 15, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/

Leave a comment