Understanding Magnesium: The Unsung Hero of Menstrual Health
Today, I want to dive deep into the importance of magnesium for our menstrual cycles. You’ve probably seen magnesium supplements at health food stores and heard that it’s beneficial. But why is it so important, especially for menstrual cycle health? Let’s explore the nitty-gritty of magnesium and how to use it effectively for your well-being.
What is Magnesium?
Magnesium is an essential mineral crucial for overall health, especially for menstrual health. It activates around 600 enzymes in the body, which are proteins that help metabolise substances and speed up chemical processes. For example, magnesium plays a key role in the metabolism of vitamin D, which is essential for ovulation and fertility. Some studies have shown that supplementing with magnesium can reduce the risk of vitamin D deficiency, even without increasing vitamin D intake directly.
Natural Sources of Magnesium
Magnesium is the fourth most abundant mineral in the Earth’s crust, found in the sea, rocks, and even the skeletons of all creatures. We get magnesium primarily from food sources. The highest concentrations are found in:
- Seaweed and green leafy vegetables
- Nuts and seeds (like pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews, and Brazil nuts)
- Cacao powder and dark chocolate
- Bone broth, fish eggs, oysters, and tuna
- Green herbs (like dill, parsley, coriander, chives, basil, and sage)
However, the magnesium content in fruits, vegetables, and other foods has decreased by about 80% over the last 50 years due to soil depletion and food processing. This means it’s increasingly difficult to get enough magnesium from diet alone.
Are We Getting Enough Magnesium?
In many populations, such as in the United States, about 50% of all people are deficient in magnesium, with around 67% of women not meeting the daily dietary requirements. From a menstrual cycle and fertility perspective, it’s almost certain that most people aren’t getting enough magnesium. If you experience premenstrual symptoms such as cramping, anxiety, mood swings, difficulty sleeping, infertility, PCOS, irregular cycles, or period pain, magnesium could be a great supplement to consider.
How to Tell if You’re Deficient in Magnesium
Unfortunately, it’s not possible to test for magnesium deficiency accurately because magnesium is stored in cells, not in blood serum or urine. However, if you’re experiencing symptoms related to PMS, PCOS, or period pain, it’s likely that you could benefit from increased magnesium intake.
Magnesium for PMS
Magnesium is incredibly helpful for managing premenstrual syndrome (PMS). It aids sleep, calms and soothes the nervous system, and has anti-inflammatory properties. Magnesium is also vital for producing progesterone, a key hormone in the luteal phase. Low progesterone levels are strongly associated with PMS, and magnesium has been so effective in managing PMS that some experts theorise that magnesium deficiency might be a primary cause of PMS. Fertility awareness can help you to read and monitor your progesterone levels.
Why Do We Crave Chocolate Before Our Periods?
A common question I hear is, “If I crave dark chocolate in my luteal phase (the premenstrual phase), does that mean I’m deficient in magnesium?” The short answer is: probably. Most of us are deficient in magnesium, with around 60-75% of people not getting enough of this essential mineral. Of course, there may be other reasons for your craving, such as the serotonin boost provided by chocolate, but it is true that dark chocolate is a source of magnesium, containing about 200 mg per 100 grams. Considering that the typical daily recommended dose of magnesium is around 200 mg, eating chocolate can provide some magnesium, but it’s not the most balanced way to meet your needs.
The Magnesium-Stress Vicious Cycle
In our modern world, chronic stress depletes magnesium levels, creating a vicious cycle. During times of acute stress, such as when our ancestors faced physical threats, magnesium levels would drop temporarily to help the body manage the stress response. However, in today’s world, where stress is more constant, we don’t have the opportunity to replenish our magnesium stores, leading to prolonged deficiency and increased stress sensitivity.
Magnesium for PCOS and Period Pain
For those with PCOS, magnesium is essential for reducing insulin resistance and supporting thyroid function. For period pain, magnesium supports uterine contractions, helping the uterus effectively shed its lining. It also reduces the amount of prostaglandins; overly high levels of these compounds are associated with period pain.
Choosing the Right Magnesium Supplement
Not all forms of magnesium are created equal. Some types are more bioavailable (better absorbed by the body) and less likely to cause digestive upset. Here are my recommendations:
- Magnesium Malate: Good for general health.
- Magnesium Glycinate: Best for those dealing with PCOS or period pain, as it also supports insulin sensitivity.
- Magnesium Citrate: Recommended if you need a faster transit time, such as when dealing with constipation. Avoid magnesium oxide or sulfate unless you require a laxative effect.
Recommended Dosages
For general menstrual health, 200-400 milligrams daily throughout your cycle is a good range. If you’re experiencing severe PMS or period pain, consider increasing your dose to 400-800 mg during your luteal phase or the days with the most pain. If you experience digestive upset, start with 100 mg daily and gradually increase.
Alternative Ways to Absorb Magnesium
If you struggle with absorption or have digestive issues, consider topical applications like magnesium oil or sprays, or take regular Epsom salt baths. Magnesium can be absorbed through the skin, offering another way to maintain your magnesium levels without the digestive side effects.
Final Thoughts
Magnesium is a safe, long-term supplement for most people, but if you have kidney disease, consult your practitioner before starting supplementation. Always do your own research, stay informed, and speak with your healthcare providers to find the best approach for your health.
I hope this post has been helpful in understanding the role of magnesium in menstrual health. Please leave a comment below and let me know what other topics you’d like me to cover. Don’t forget to like and subscribe to stay updated with all things menstrual health!
References
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Cazzola, R., Della Porta, M., Manoni, M., Iotti, S., Pinotti, L. and Maier, J.A., 2020. Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon, 6(11).
Nichols, L., Hendrickson-Jack, L. 2024. Real Food For Fertility. Fertility Food Publishing.
Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L. and Pouteau, E., 2020. Magnesium status and stress: the vicious circle concept revisited. Nutrients, 12(12), p.3672.
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Yaralizadeh, M., Nezamivand-Chegini, S., Najar, S., Namjoyan, F. and Abedi, P., 2024. Effectiveness of Magnesium on Menstrual Symptoms Among Dysmenorrheal College Students: A Randomized Controlled Trial. International Journal of Women’s Health & Reproduction Sciences, 12(2).
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