If you struggle with painful periods, you’re not alone. Menstrual cramps, or dysmenorrhea, affect up to 80% of people who menstruate—and for many, the pain can be intense enough to disrupt daily life. While over-the-counter painkillers are a common go-to, more people are turning to herbal remedies or supplements like magnesium for period cramps. But does it actually help? Let’s dive into what the science says and how you can use magnesium to support your menstrual health.
Why Magnesium Matters for Your Menstrual Cycle
Magnesium is a powerhouse mineral involved in over 300 biochemical processes in the body. It plays a role in muscle relaxation, hormone regulation, nerve function, and inflammation—all of which are relevant to how your body experiences your cycle.
During your period, the uterus contracts to help shed its lining. These contractions are triggered by hormone-like substances called prostaglandins. High levels of prostaglandins are linked to more intense cramps. Magnesium appears to reduce prostaglandin production and improve muscle relaxation, helping to ease cramping and reduce inflammation. It’s also worth noting that magnesium is often low in women with painful period cramps.
As it stands, a lot of women aren’t getting enough magnesium: whether that be from magnesium loss during food processing or not eating enough magnesium-rich foods to begin with.
Research-Backed Benefits of Magnesium for Period Cramps
Several studies have shown promising results when it comes to magnesium and menstrual pain:
- A double-blind, placebo-controlled study found that people who took magnesium supplements for six months reported reduced pain intensity during menstruation compared to the placebo group (Zahradnik et al., 2010).
- Another study showed that magnesium taken in combination with vitamin B6 led to greater improvements in PMS symptoms, including mood changes and breast tenderness (Fathizadeh et al., 2010).
This makes magnesium for period cramps not just a hopeful idea, but a science-supported option.
How to Use Magnesium for Period Relief
If you’re considering adding magnesium to your routine, here are a few ways to do it safely and effectively:
1. Magnesium Supplements
Look for forms like magnesium glycinate, which is well-absorbed and gentle on the stomach. Dosage recommendations vary, but most studies use around 250–400 mg per day (Rosanoff et al., 2012). Always consult your healthcare provider before starting a new supplement, especially if you’re taking medications or have other health conditions.
Here is my favourite recommendation, because it’s tasty and easy to add into your daily routine!
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2. Magnesium-Rich Foods
Whole foods are a great way to naturally boost your magnesium intake. Add these to your daily meals:
- Dark leafy greens (spinach, Swiss chard)
- Pumpkin seeds
- Almonds
- Black beans
- Avocados
- Whole grains
- Dark chocolate (bonus points!)
Check out my recipe for Healthy Chocolate Avocado Pudding–it’s packed with magnesium making it a great period-supporting treat!
3. Topical Magnesium
Magnesium oil sprays or Epsom salt baths (which contain magnesium sulfate) can provide localized relief through the skin. A warm bath with Epsom salts before or during your period can help soothe aching muscles and promote relaxation (Whelan et al., 2013).
When to Start Taking Magnesium for Period Cramps
For best results, magnesium should be taken consistently—not just during your period. Some people begin taking it daily about 1–2 weeks before menstruation, while others take it throughout the entire month. Because magnesium also supports sleep, stress response, and mood, taking it regularly can offer added benefits beyond cramp relief (Rosanoff et al., 2012).
Other Benefits of Magnesium for Hormonal Health
Using magnesium for period cramps may be just the beginning. It also helps support:
- Sleep quality – especially helpful during the luteal phase
- Stress management – magnesium is often depleted by chronic stress
- Mood stabilization – especially helpful for those with PMS or PMDD (Fathizadeh et al., 2010)
- Blood sugar balance – which can affect cravings and energy dips before your period
Final Thoughts: Is Magnesium Right for You?
While everyone’s body is different, many people find magnesium for period cramps to be a simple, low-risk, and effective addition to their menstrual care routine. It’s not a magic bullet, but when paired with a nutrient-rich diet, regular movement, and stress support, magnesium can make a noticeable difference.
Always consult with your healthcare provider before starting any supplement, and consider tracking your cycle to see how magnesium affects your unique symptoms over time.
References
Fathizadeh, N., Golzari, K., Khani, S., & Tavakoli, N. (2010). The effect of magnesium and vitamin B6 on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research, 15(Suppl 1), 401–405.
Iacovides, S., Avidon, I., & Baker, F. C. (2015). What we know about primary dysmenorrhea today: A critical review. Human Reproduction Update, 21(6), 762–778. https://doi.org/10.1093/humupd/dmv039
Osayande, A. S., & Mehulic, S. (2014). Diagnosis and initial management of dysmenorrhea. American Family Physician, 89(5), 341–346.
Porri, D., Biesalski, H. K., Limitone, A., Bertuzzo, L., & Cena, H. (2021). Effect of magnesium supplementation on women’s health and well-being. NFS Journal, 23, 30–36. https://doi.org/10.1016/j.nfs.2021.03.003
Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153–164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
Tonick, S., & Muneyyirci-Delale, O. (2016). Magnesium in Women’s Health and Gynecology. Open Journal of Obstetrics and Gynecology, 6(5), Article 5. https://doi.org/10.4236/ojog.2016.65041
Whelan, A. M., Jurgens, T. M., Naylor, H., & Myers, T. (2013). Herbs, vitamins, minerals, and supplements in the treatment of premenstrual syndrome: A systematic review. Canadian Journal of Clinical Pharmacology, 20(2), e112–e128.
Yaralizadeh, M., Nezamivand-Chegini, S., Najar, S., Namjoyan, F., & Abedi, P. (2024). Effectiveness of magnesium on menstrual symptoms among dysmenorrheal college students: A randomized controlled trial. International Journal of Women’s Health and Reproduction Sciences, 12(2), 70–76. https://doi.org/10.15296/ijwhr.2023.25
Zahradnik, H. P., Hanjalic-Beck, A., & Groth, K. (2010). Nonsteroidal anti-inflammatory drugs and hormonal contraceptives for pain relief in women with dysmenorrhea: A review of current therapeutic approaches. Gynecological Endocrinology, 26(10), 773–779. https://doi.org/10.3109/09513590.2010.492849
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