Monthly mood changes, bloating and tenderness, changes in appetite, cramping, sleep problems and constipation…
Although it gets little attention, premenstrual syndrome (PMS) is one of the most significant health issues facing women. (Fathizadeh)
At least 8 out of 10 women experience PMS. Those who do miss work more often, spend more on medical expenses and report a lower health-related quality of life. (Hofmeister)
For some, PMS is more than discomfort that keeps you home from the office for a day.
3-8% of women experience severe symptoms (Fathizadeh, Hofmeister) and up to 9% experience a PMS-related mood syndrome called premenstrual dysphoric disorder. (Romans)
Considering most women have PMS for about 40 years, it’s no minor issue. What other health condition affects ~4 out of 10 people for half of their lives?
Half a lifetime is a long time to put up with physical and psychological symptoms… and it’s a long time to treat anything with prescription medication.
No wonder more women are looking for natural solutions to PMS.
While the trend is to treat PMS with pharmaceuticals, there are alternatives proven to help.
Magnesium for PMS is a natural treatment. In this post, we’ll explain why, how it works, and the best ways to use magnesium in combination with other nutrients proven to relieve PMS.
How to Get the Most Out of This Guide
We wanted you to have ALL the information on why and how magnesium helps PMS. But you may need a shortcut through this guide. Here’s what you’ll find below:
- Are Symptoms of PMS Really Symptoms of Low Magnesium?
- Research Links Low Levels of Magnesium to PMS
- Why Magnesium Levels Drop Before Menstruation
- Why Women with PMS Don’t Get Enough Magnesium
- There ARE Natural Treatments, But…
- The Mistake of Treating Low Magnesium PMS with Pharmaceuticals
- Why Magnesium Helps Relieve PMS
- Research on Magnesium As a Treatment for PMS, including:
- Depression and Anxiety
- Water Retention
- Is Magnesium the Only Supplement for PMS? (Hint: No – there are a handful you should be taking)
- How to Take Magnesium to Ease PMS
- Magnesium as Part of a Balanced Supplement Regimen
- Do You Need Magnesium Testing First?
- How to Choose an Absorbable Magnesium
- Magnesium Works Best Daily, Taken Long-Term
- The Perfect Magnesium for PMS?
Now, let’s get started!
Are Symptoms of PMS Really Symptoms of Low Magnesium?
Is it just us? Or do symptoms of PMS look like symptoms of low magnesium?
We all know PMS when we experience it. But how is it diagnosed?
Doctors look for a combination of symptoms during the days around a woman’s period. These include:
- mood swings
- social withdrawal/lack of interest in usual activities
- difficulty concentrating
- lack of energy
- changes in appetite and cravings
- changes in sleep, including both insomnia and hypersomnia (excessive sleepiness)
- water retention, including abdominal bloating, weight gain and swelling of extremities
- breast tenderness or swelling
- joint or muscle pain
From this list, did you notice anything?
Almost without exception, these symptoms of PMS line up with symptoms of magnesium deficiency.
Why might that be?
Research Links Low Levels of Magnesium to PMS
Data suggests PMS is linked to low magnesium.
It’s not just a coincidence that symptoms of PMS look like symptoms of low magnesium. Magnesium deficiency has long been observed in women with PMS. (Facchinetti)
A Scandinavian study demonstrated that women with PMS have significantly lower levels of magnesium than women without. The researchers suggested that magnesium may play a role in the causes of PMS. (Posaci)
“Magnesium RBC tests show low levels of magnesium in women with PMS. Even serum magnesium levels, which are low only when there is a severe magnesium deficiency, diminished significantly in the premenstrual week in a group of forty women.” (Dean, p. 133)
Why Magnesium Levels Drop Before Menstruation
Can you pencil in the days your magnesium drops? Probably.
In one research study, magnesium ion levels were taken at several times during normal menstrual cycles to measure shifts in magnesium and calcium over the menstrual phases. Magnesium was highest in the first week after the onset of the period. Levels decreased around the time of ovulation, followed by a large decrease during the third week of the cycle. (Dean pp. 133-34)
What does this mean? Our magnesium levels naturally drop right around the time we experience symptoms of PMS.
But even before hormones cause magnesium levels to tank, most of us are operating on the bare minimum of this mineral.
Why Women with PMS Don’t Get Enough Magnesium
Where’s the magnesium? When our diets look like this, PMS can be painful.
Our lives are a perfect storm for magnesium-depletion. Stress and overstimulation rapidly burn up magnesium, and our diets deliver too little.
Most Canadians simply don’t eat enough magnesium-rich foods like leafy greens, nuts, seeds, legumes and whole grains.
Instead, we settle for refined and processed foods because they’re quick, easy and let’s face it — hit the spot. But these foods contain very little magnesium.
And today, it’s harder than ever to get enough magnesium even from a whole-food-based diet. That’s because modern farming practices have dramatically decreased the magnesium available in our food supply. So, even when we do eat more magnesium foods, it’s hard to get enough. (Guo)
While we all struggle with diet, magnesim deficiency is not distributed equally. Studies show that women, in particular, come up short on magnesium.
A review in the journal, Open Heart, notes that “10 out of 11 apparently healthy women were magnesium-deficient based on the oral magnesium load test.” Another study showed that young women, ages 18 – 22, are significantly more likely to have low levels of magnesium in the blood. (DiNicolantonio)
A study cited in Dr. Dean’s book, The Magnesium Miracle, shows that women who experience PMS follow diets that are:
- 275% higher in refined sugar
- 79% higher in dairy products
- 78% higher in sodium
- 77% lower in magnesium
- 63% higher in refined carbohydrates
- 53% lower in iron
- 52% lower in zinc
It’s interesting to note that dairy, second only to sugar in this list, has a negative effect on our magnesium levels. Dairy can actually increase our bodies’ demand for magnesium (Di Nicolantonio).
Sugary foods and refined carbohydrates have no significant magnesium and when these constitute a large part of our diet, they crowd out high-magnesium foods.
Food for thought: Some researchers note that PMS is a less common complaint in some non-Western countries. They suspect PMS may be more of a cultural label than a medical fact. (CIHC).
Ok, but culture also includes lifestyle and diet. Could the Western diet be to blame?
There ARE Natural Treatments, But…
Here’s what the first prescription for PMS should look like.
Based on physician’s guidelines, the prescription for PMS would look like this:
- Increase complex carbohydrate and fibre intake
- Reduce saturated fats, particularly red meat and dairy, which cause inflammation (aka pain)
- Eliminate caffeine, sugar and alcohol (all of which deplete magnesium)
- Reduce salt intake
Lifestyle changes are low-risk strategies for feeling better all month long, with proven results. A 2014 study of 108 women found that diet and lifestyle factors play an important role in menstrual symptoms. (Bianco)
And yet, natural strategies are rarely recommended for PMS by doctors in North America. (Weisz)
With the exception of naturopathic doctors, physicians also rarely prescribe vitamins, minerals and alternative therapies, even though clinical trials have shown that supplements can improve premenstrual symptoms (Weisz).
There is data to support the use of vitamin B6, calcium, magnesium and extract of Chastetree or Chasteberry (Weisz), as well as omega-3 essential fatty acids (Dean, p. 136).
So, what do doctors prescribe for PMS?
The Mistake of Treating Low Magnesium PMS with Pharmaceuticals
What doctors recommend for PMS largely depends on where they live. (Weisz)
In Europe, doctors are most likely to prescribe hormonal therapy, including oral contraceptives, analgesics for pain management, diuretics and laxatives. (Weisz)
Repeat clinical trials, however, show that hormonal therapy is rarely effective for PMS (Weisz). And all of these medications have troubling side effects and risks. Some are even known to create magnesium deficiencies, including diuretics and birth control pills. (Dean, p. 36)
In North America, the default is to prescribe selective serotonin reuptake inhibitors (SSRIs) for PMS. These antidepressant pharmaceuticals are the first line of treatment. (Weisz)
Dr. Carolyn Dean, MD, ND and author of The Magnesium Miracle, is outspoken on the topic:
“Women can get depressed before their periods, but PMS is not just depression. Yet PMS is often considered by medical doctors and pharmaceutical companies to be a psychiatric condition suitable for treatment with selective serotonin reuptake inhibitors such as fluoxetine (Prozac, Sarafem). But remember that a lack of fluoxetine does not cause PMS symptoms; a lack of magnesium does. The replacement of magnesium in the body will treat PMS and cause no side effects. In fact, it has also been found that magnesium relieves the depression of premenstrual syndrome by positively influencing serotonin activity naturally. Sarafem can make no such claim.” (p. 137)
Of course, we’re not suggesting that women with chronic or severe PMS-related depression should never take prescription medication. It can save lives. We are suggesting that magnesium deficiency could be addressed first or in complement.
Why Magnesium Helps Relieve PMS
Does it feel like PMS affects your whole body? That’s because your whole body needs magnesium!
Symptoms of PMS are rarely isolated to one system of the body. They’re wide-ranging, and so is the role of magnesium.
Magnesium is necessary for the functioning of over 300 enzymes (Di Nicolantonio), which are catalysts for biochemical reactions across the body. Our bodies rely on enzymes for life.
Some of the main functions of magnesium include regulating other electrolytes in cells, maintaining the integrity of cells and tissues, energy production, DNA, RNA, protein synthesis and integrity. (Di Nicolantonio) It’s a hard-working mineral essential to every system of the body!
But how does magnesium help PMS symptoms?
Dr. Briden, ND, author of the Period Repair Manual explains how low levels of magnesium in the second half of a menstrual cycle trigger symptoms. “Magnesium deficiency increases both the contractility of smooth muscle and the level of prostaglandins, which are the inflammatory compounds that drive period pain.” (Sarway)
Briden explains that magnesium helps to relax smooth muscles, decrease inflammation and regulate cortisol, calming the nervous system, regulating moods and relieving headaches. That’s why she calls magnesium her “front-line prescription” for women with PCOS, PMS, period pain and symptoms of perimenopause. (Sarway)
Studies Back Magnesium As a Treatment for PMS
The proof is in the results! Magnesium is proven to make women with PMS feel a lot better.
Several studies show the benefits of daily magnesium supplementation for symptoms of PMS.
For example, women given 250 mg tablets for a 3-month observational period found relief from a range of symptoms. (Quaranta)
In one study of 192 women taking a daily dose of 400 mg of magnesium (which is on the high end), “95 percent experienced less breast pain and had less weight gain, 89 percent suffered less nervous tension, and 43 percent had fewer headaches”. (Dean, p. 133)
A trial of thirty-two women found that oral magnesium is “an effective treatment of premenstrual symptoms related to mood changes. Treatment with magnesium eases headaches, sugar cravings, low blood sugar, and dizziness related to PMS.” (Dean p. 133)
Let’s look closer at how magnesium helps specific symptoms.
Magnesium for PMS Depression and Anxiety
Magnesium is the original “chill pill” because of how it lifts mood.
Magnesium has a solid reputation as a mood-lifting nutrient — in fact, it’s sometimes called a natural “chill pill”. As far back as 1968, researchers reported that “magnesium deficiency could cause depression, behavioral disturbances…irritability” and more, all reversible with magnesium supplementation (Deans).
Several recent studies show the efficacy of magnesium in the treatment of depression, including a 2017 study in which patients with depression were given 248 mg of magnesium for six weeks. The improvements in symptoms were significant and researchers concluded that magnesium is effective for mild to moderate depression. (Tarleton)
Several studies of magnesium for PMS included measures of anxiety, before and after magnesium supplementation. In at least four, magnesium was shown to help with PMS-related feelings of anxiety. (De Souza, Facchinetti, Quaranta, Walker)
It’s important to remember that magnesium levels drop during the second half of the cycle, as we approach menses. That dip may explain why symptoms of PMS-related depression and anxiety appear just before menstruation, even if your mood is fine the rest of the month.
This isn’t a comment on magnesium for ongoing, clinical mood disorders, though it will likely help in those cases as well. For mild to moderate PMS-related symptoms of depression and anxiety, magnesium makes sense.
Emotional well-being depends on more than nutrition, too. Our moods and psychological health are the product of genetics, lifestyle, economic status, social support, life experience, overall health and more.
Magnesium for PMS Water Retention
Want to beat the bloat? Get more magnesium.
Many women know when their period is coming because of water retention. Breasts feel tender, waistbands become tighter and we may even notice swelling of the face, fingers, legs and feet.
In good news, magnesium helps with water retention, too.
A randomized, double-blind, placebo-controlled, crossover study investigated the effect of daily magnesium on PMS symptoms. Women were given 200 mg of magnesium oxide daily. Positive effects were seen in the second month, and these included a greater reduction in weight gain, swelling of extremities, breast tenderness and abdominal bloating. (Walker)
It’s interesting to note that magnesium oxide is widely-regarded as one of the poorer magnesium supplements today. Imagine what a good quality magnesium supplement can do!
Magnesium for PMS Cravings
The next time you crave chocolate before your period, reach for magnesium instead.
It’s not just anecdotal. Research shows that during the premenstrual phase, women are more likely to crave foods rich in sugar, salt, and fat, such as chocolate, pastries, snacks and desserts. (Souza)
These are exactly the foods that starve our bodies of the nutrients that relieve PMS… with one exception.
Dr. Dean notes that “(o)unce for ounce, chocolate has more magnesium than any other food, and the irresistible urge to consume chocolate is a sure sign of magnesium deficiency. Premenstrual chocolate craving is widespread because magnesium is at its lowest around that time of a woman’s menses. The answer is not to eat more chocolate, however, but to increase magnesium intake by eating more nuts, whole grains, seafood, and green vegetables, and by taking magnesium supplements.” (p. 136)
This is good news! Increasing magnesium intake could mute the siren call of Haagen-Daaz from your freezer.
Magnesium for PMS Insomnia
PMS got you sleepless? Boost your magnesium levels.
While some women with PMS feel inclined to sleep more often, others experience insomnia.
We have written extensively on magnesium for sleep. This calming mineral relaxes muscles, the nervous system and facilitates the release of the nighttime sleep hormone, melatonin.
Michael J Breus Ph.D. explains in a recent Psychology Today article:
“People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep. Magnesium can also help insomnia that’s linked to the sleep disorder, restless-leg syndrome.”
Remember, prior to menstruation, levels of magnesium drop, which explains why sleep problems can be a symptom of PMS. The answer again is more magnesium!
Magnesium for PMS Fatigue
PMS leave you sluggish? Fuel your body’s energy production with more magnesium.
If you recall, we noted that magnesium is essential for energy production. Dean explains:
“Magnesium mostly works inside our tissue cells, bonding with ATP to produce energy packets for our body’s vital force.” (Dean, p. 14) ATP is “the fundamental energy storage molecule of the body” and “may be what the Chinese refer to as qi or life force. Magnesium is required for the body to produce and store energy.” (Dean, p. 15)
No wonder we feel sluggish and fatigued before a menstrual cycle. There isn’t enough magnesium to create optimal levels of energy at the cellular level.
Magnesium for PMS Cramping
The uterus is a muscle, too! And ALL your muscles need magnesium.
Above we quoted Dr. Briden, ND, on how magnesium deficiency increases “the contractility of smooth muscle”. (Sarway) That means when you are low in magnesium before menstruation, your muscles are more likely to remain in a contracted or tense state.
Dr. Dean consistently teaches that calcium tenses muscles (which we need for normal contraction and muscle function) and that magnesium then moves in to relax muscles.
Without sufficient magnesium to balance calcium, calcium will rush into the cell and flood it – causing a constant state of tension and rigidity. This manifests as muscle cramps, spasms and pain.
The uterus is, of course, a muscle. And some women with PMS report tension, pain and cramping in other areas, such as the lower back and legs. If you experience muscle pain before your period, magnesium can help.
Magnesium for PMS Constipation
PMS make you irregular? That’s your GI crying out for more magnesium.
Related to muscle tension is constipation. We’ve written extensively elsewhere on the benefits of magnesium for bowel regularity.
Magnesium taken orally draws water into the bowels and relaxes the smooth muscles of the intestinal walls, acting as a natural laxative. (Dean, p. 250-51)
Dean explains that if the bowel doesn’t empty daily, toxins can be reabsorbed back into the body from the colon. “PMS and endometriosis, which causes painful periods, are considered by some natural-health experts to worsen with constipation and toxicity.” (Dean, p. 12)
Magnesium works quickly to promote regularity.
Magnesium for PMS Headaches
When headaches and migraines are synched to your cycle, low magnesium may be the cause.
Headaches and migraines can have multiple causes, though some women always have them at a particular point in their cycle: mid-point, at ovulation, or during the premenstrual phase.
Dean explains that the dip in magnesium during this phase could result in “cerebral vessel spasms and reduced cerebral blood flow… These findings help to explain why more women than men suffer migraines and why migraines occur more frequently in the second half of the menstrual cycle”. (Dean, p. 134-35)
PMS tension headaches can also be linked to low magnesium. These headaches, as the name suggests, are caused by muscle contractions in the area of the head and neck. As we know, the role of magnesium is to relax muscles.
Is Magnesium the Best Supplement for PMS?
To function optimally, our bodies demand a symphony of nutrients. Magnesium is one, but it works together with other minerals and vitamins, some of which are especially relevant for PMS.
Omega-3s and Magnesium for PMS
These two powerhouse nutrients team up to battle PMS!
Dr. Dean recommends omega-3 supplementation for PMS and there are at least two recently published studies that show positive results. (Sohrabi, Behboudi-Gandevani)
Omega-3 essential fatty acids are building blocks for hormone production and are anti-inflammatory, which explains why supplementation can relieve symptoms of PMS.
Dean emphasizes that omega-3s must be taken with magnesium and B vitamins. (p. 135-37) “Without magnesium, essential fatty acids are not processed properly and are not able to calm the irritability and inflammation of PMS and painful periods.” (Dean, p. 137)
Magnesium and Vitamin B6 for PMS
B6 and magnesium amplify each other!
Dr. Dean and others also recommend vitamin B6 together with magnesium for PMS. Studies show that taking vitamin B6 daily with magnesium assists in magnesium absorption. (Dean, p. 133)
B6 itself plays an important role in relieving symptoms of PMS. It’s essential for energy production, digestive health, muscular function, proper functioning of the brain and entire nervous system. B6 helps make the “happy hormone”, serotonin, supports norepinephrine (a stress-coping hormone), and aids in the production of melatonin, which regulates healthy cycles of sleep.
Research shows that a combination of B6 and magnesium supplementation can improve anxiety-related premenstrual symptoms. (De Souza)
A 2010 double-blinded placebo-controlled clinical trial studied the effects of combined supplementation. Over two months, 170 women were given either a daily magnesium supplement (250 mg), magnesium (250 mg) and vitamin B6 (40 mg), or a placebo (sugar pill). While the magnesium only group reported significant improvements in PMS symptoms, the greatest improvements were reported by those taking both magnesium and vitamin B6. (Fathizadeh)
Magnesium and Calcium for PMS
Calcium and magnesium are classic partners. But make sure they’re balanced!
There is also evidence that calcium may relieve PMS.
In a 2014 double-blind, randomized clinical trial, 66 women diagnosed with PMS were given either a daily dose of 500 mg of calcium or a placebo for two months. In the group given calcium, there were significant improvements in symptoms of anxiety, depression, emotional changes, water retention, and other physical symptoms. (Shobeiri)
A 2016 study showed that a combination of daily calcium and vitamin B6 supplementation was more effective in relieving symptoms of PMS than a B6 supplement alone. (Masoumi)
Dr. Dean, however, makes a strong case for the risks of calcium in excess of magnesium. In the second half of the cycle, these two minerals can shift out of balance. (p. 134) Magnesium and calcium are symbiotic, performing opposite and complementary functions. Yet, most of us get too much calcium and too little magnesium.
“Calcium can act like a painkiller and relaxant, but it may accomplish this by driving magnesium out of the cells and into the bloodstream, where it is able to be directed towards ailing tissues to treat pain. So taking calcium can alleviate menstrual cramps in this way — until you become magnesium-depleted. Taking magnesium before your period may forestall the pain altogether.” (Dean p. 138)
Dean recommends taking a high but balanced daily dose of both magnesium and calcium. (p. 138) She also notes that calcium can largely be obtained through foods, unlike magnesium. (pp. 134, 138)
Magnesium and Vitamin D for PMS
Get your vitamin D… but make sure you get it with Mg!
Vitamin D is another nutrient frequently linked to PMS and its relief, often together with calcium and magnesium.
A 2016 study found that women with PMS have low levels of vitamin D, calcium and magnesium (Mg). “Based on serum levels, 85% of all participants showed vitamin D deficiency and more than one-third of the PMS cases were Mg deficient.” (Kia)
Research suggests that low vitamin D can increase the severity of some, but not all, premenstrual symptoms. A 2019 study showed a link between depression and anxiety-related PMS symptoms and vitamin D, but no association with acne, bloating, mood swings, increased appetite, headache, clumsiness, insomnia, depression, or nausea. (Jarosz)
It’s important to get enough magnesium if you supplement with vitamin D. Dean notes that magnesium “is necessary to convert the storage form of vitamin D into the active form” (p. 37) and that magnesium deficiency can “hinder the body’s production of vitamin D” (p. 149).
How to Take Magnesium to Ease PMS
Taking magnesium for PMS isn’t rocket science. It’s just regular science:)
Given the huge body of research on nutrients for PMS, how can you best supplement to get relief?
Magnesium is a great place to start, but as we’ve noted, it doesn’t work alone.
Magnesium as Part of a Balanced Supplement Regimen
“Magnesium cannot be taken out of context either in a research setting or in your body. For example, you should increase magnesium intake when you consume more phosphorus and vitamin D… Vitamin B6 increases the amount of magnesium that can enter cells; as a result, these two nutrients are often taken together. In one experiment, serum vitamin E levels improved after magnesium supplementation. We also know that magnesium and the essential fatty acids… are interdependent; each works more efficiently when the other is present in sufficient amounts.” (Dean pp. 252-53)
Dean recommends a combination of supplements for PMS, including:
- Magnesium, up to 600 mg per day (always take to the point of bowel regularity; excess causes diarrhea)
- Vitamin B complex
- Vitamin E, as mixed tocopherols: 400 IU daily
- Essential fatty acids in the form of flaxseed oil or evening primrose oil
- Calcium through calcium-rich foods, 700 mg
Dean also recommends milk thistle to detoxify the liver and natural progesterone cream from wild yam, only after saliva hormone testing by a naturopathic doctor. She notes that you should retest every three to four months to avoid overdosing on progesterone, which can deplete magnesium (p. 138)
It is always a good idea to consult a naturopathic doctor on the supplements that are right for you, especially if you have a health concern (which includes PMS).
Magnesium is a highly-safe supplement and unless you have a pre-existing condition, you should feel confident beginning it right away to help with PMS.
Do You Need Magnesium Testing First?
Testing for magnesium is tricky, but symptoms can be obvious.
The short answer is, not likely. If your diet isn’t high in magnesium and you have symptoms of PMS, you could probably use an absorbable magnesium supplement.
The long answer is that it’s notoriously difficult to test magnesium levels and there are no perfect tests.
One of the most common approaches is to test blood serum levels. However, the results can be deceptive because the body works to conserve normal magnesium levels in the blood serum. If there is insufficient magnesium in circulation, magnesium is pulled from the bones, muscles and internal organs. That means a serum test may show normal magnesium levels even when a patient is deficient. The test does not show the damage done to the bones, muscles and organs deprived of magnesium. (DiNicolantonio)
Urine tests can be informative. Higher magnesium in the urine usually means that enough magnesium was in circulation and the excess has been eliminated. “Among the most common laboratory signs of magnesium deficiency are low potassium and calcium levels, as well as low urine and/or faecal magnesium.” One test is to give a high dose of magnesium (~400 mg) and measure how much is excreted in the urine in 16 hours. If little is excreted, a deficiency probably exists. However, if you have renal (kidney) damage, you may excrete too much magnesium even if your body is deprived. (DiNicolantonio)
Because magnesium tests are so flawed, experts recommend looking at symptoms. (DiNicolantonio)
How to Choose an Absorbable Magnesium
Choose wisely. Not all forms of magnesium are absorbable!
Now you know that magnesium helps with PMS. You also know that most people need a daily supplement if they have symptoms.
But which supplement should you choose?
Different types of magnesium are more or less absorbable, which means some are more effective at passing through your digestive system into your bloodstream. An absorbable, bioavailable magnesium is one that can be taken up by cells throughout your body.
“Not all forms of magnesium are easily absorbed by the body. For example, magnesium oxide has approximately a 4 percent absorption rate” (Nutritional Magnesium Association). So be careful to read the label of any supplement you consider.
Two of the most absorbable forms are magnesium citrate and magnesium glycinate.
A recent study shows that Natural Calm magnesium citrate is better absorbed than leading Canadian magnesium glycinate brands, however, more research is required. And the glycine in magnesium glycinate may heighten the mental calming effects of magnesium.
Natural Calm is a great-tasting, fast-absorbing magnesium citrate supplement that you can enjoy like a fruit-flavoured tea. Our proprietary formula has won multiple award and is backed by thousands of 5-star reviews in Canada and the US.
Skim the Real Life Stories submitted by customers to discover how Natural Calm has quickly and dramatically changed people’s health and lives.
Magnesium Works Best Daily, Taken Long-Term
When you do start taking magnesium for PMS, make it a routine. Our bodies use and eliminate magnesium daily. That’s why it’s important to replenish stores every day.
Studies of magnesium for PMS demonstrated the best results when patients took the supplement daily for at least two months. (Fathizadeh)
We also recommend increasing your daily intake of magnesium-rich foods consistently, throughout your cycle. Green leafy vegetables, nuts, seeds, legumes and whole grains are also high in fibre, complex carbohydrates and low in the sugars and saturated fats that exacerbate symptoms of PMS. Some fish are also good sources of magnesium and essential fatty acids.
The Perfect Magnesium for PMS?
Calm Balance is a blend of nutrients to help you feel this good all month long.
Natural Calm’s new Calm Balance formula may be the ideal supplement for PMS. Calm Balance combines our award-winning, best-selling magnesium citrate with magnesium glycinate, vitamin C, vitamin D, vitamin B6, choline, l-theanine and vitamin B12. It’s formulated to promote mental calm, focus and a relaxed feeling of well-being.
You can take Calm Balance during the day or the evening. We choose to take it in the morning because of the B vitamins and then we take another teaspoon of classic Natural Calm magnesium citrate before bed.
If you don’t get enough calcium in your diet, try Calm Plus Calcium. It includes a balanced ratio of calcium, magnesium and vitamin D – all of which can help relieve PMS.
And while you’re adding anti-PMS nutrients to your diet, check out How to Eliminate PMS in 5 Simple Steps by Dr. Mark Hyman.
Try it and tell us how it helps your symptoms of PMS!
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Magnesium and PMS FAQs
If you have been considering taking magnesium for PMS, then it’s important you consider which type of magnesium supplement would be best. Generally speaking, either magnesium citrate or magnesium glycinate will be the best types of magnesium supplements for PMS symptoms or menstrual cramps. This is since these magnesium forms are more readily available to the body, making them easier for your body to absorb.
Everyone’s magnesium requirements differ depending on factors such as your weight, the amount of magnesium you are obtaining from your diet, and the like. Nonetheless, magnesium supplements have been proven to help with PMS, and a magnesium dosage of about 360mg of magnesium per day can be effective for reducing the symptoms of PMS in most people. Magnesium can also be taken for period cramps.
PMS can cause many different symptoms including bloating, mood swings, and the like. There are many different supplements that can help with the symptoms of perimenopause, but one of the most effective is high-quality, bioavailable magnesium. A dosage of approximately 360mg of magnesium supplements will usually be effective for managing PMS. You should always consult your physician before taking any magnesium supplements for PMS.
PMS is not caused by low magnesium, however, some research has been carried out that finds a link between PMS-like symptoms and low magnesium levels. As many as 65% of Canadians are deficient in magnesium, so there are likely many women struggling with what they think is PMS which, in reality, is simply caused by a magnesium deficiency. A magnesium dosage of 360mg will usually be suitable for reducing PMS symptoms.