Can Magnesium Help PMS Mood Swings? What the Science Says
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Do you find yourself snapping at loved ones in the days before your period? Feel irritable over the smallest things? You're not alone - and there's a scientifically proven reason why magnesium might be the missing piece in managing your premenstrual symptoms.
@epsilonlife Something that nobody is going to tell you is that if before your period you get angry easily, you get super snappy, and little things irritate you, you should take magnesium. Magnesium has been proven by science to help with your premenstrual symptoms, especially ones like mood swings. It can help with mood swings because it regulates serotonin, which is the neurotransmitter that helps stabilise your mood in your brain. It also helps you relax by relaxing your uterine muscles because it has a function with relaxing muscles. And then it also helps to reduce the puffiness that you feel during that period because it also has an effect on your liver function. Generally, magnesium helps prevent premenstrual symptoms, and this is evidence-based medicine. So if you've been trying everything or you notice that you normally get cranky during your period and nobody has told you, try magnesium. I usually use the one by Epsilon Life because it's highly potent. You can usually get magnesium from stores and you take it and it's not doing anything for you, but this one within weeks you're already noticing the effects. Go ahead and get magnesium by Epsilon Life for your premenstrual symptoms and thank me later. #magnesium #magnesiumglycinate #premenstrualsymptoms #moodswings #EpsilonLife
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The Magnesium-PMS Connection
Research consistently shows that magnesium plays a crucial role in alleviating premenstrual syndrome (PMS) symptoms, particularly mood-related issues. A systematic review published in the Journal of Women's Health found that magnesium supplementation significantly reduced PMS symptoms, including irritability, mood swings, and anxiety.[1]
Another study in the Iranian Journal of Nursing and Midwifery Research demonstrated that women who took magnesium supplements experienced notable improvements in premenstrual symptoms compared to those who didn't.[2]
Does magnesium help PMS? The evidence is clear: yes, it does. Multiple clinical trials have confirmed magnesium's effectiveness in reducing both physical and emotional symptoms associated with the premenstrual phase.
How Magnesium Works for PMS
1. Regulates Serotonin Production
Magnesium is essential for serotonin synthesis — the neurotransmitter responsible for mood stabilisation. Low magnesium levels can lead to reduced serotonin, which may explain the irritability and mood swings many women experience before their period.[3]
2. Relaxes Uterine Muscles
Magnesium and period pain are closely linked. Magnesium acts as a natural muscle relaxant by regulating calcium flow in muscle cells. This can help reduce cramping and the physical discomfort that often accompanies PMS.[4] Many women find that magnesium reduces period cramps significantly when taken consistently.
3. Reduces Water Retention
Magnesium supports liver function and helps regulate fluid balance in the body, which can reduce the bloating and puffiness common during the premenstrual phase.[5]
Magnesium Deficiency and Your Cycle
Studies suggest that magnesium levels naturally fluctuate throughout the menstrual cycle, with levels dropping during the luteal phase (the time between ovulation and your period). This drop may contribute to PMS symptoms.[6]
| PMS Symptom | How Magnesium Helps | Evidence Level |
|---|---|---|
| Mood swings & irritability | Regulates serotonin production | Strong[1,3] |
| Anxiety | Modulates stress response | Strong[2] |
| Muscle cramps | Natural muscle relaxant | Strong[4] |
| Bloating | Supports fluid balance | Moderate[5] |
| Fatigue | Essential for energy production | Moderate[7] |
Choosing the Right Magnesium for Period Relief
Not all magnesium supplements are created equal. Magnesium glycinate for period cramps is particularly effective because it's one of the most bioavailable forms, meaning your body can absorb and use it efficiently. It's also gentle on the digestive system, unlike some other forms that can cause discomfort.
Magnesium glycinate PMS benefits are well-documented, with many women reporting improvements in both physical and emotional symptoms. Some formulations use magnesium bisglycinate period supplements, which is essentially the same compound with slightly different nomenclature.
Our Magnesium Glycinate supplement is formulated for optimal absorption and potency. Many customers report noticing improvements in their premenstrual symptoms within just a few weeks of consistent use.
Natural Sources: Magnesium Rich Foods for Period Cramps
While supplementation can be highly effective, you can also increase your magnesium intake through diet. Magnesium rich foods for period cramps include:
- Leafy greens (spinach, kale, Swiss chard)
- Nuts and seeds (almonds, pumpkin seeds, cashews)
- Whole grains (brown rice, quinoa, oats)
- Legumes (black beans, chickpeas, lentils)
- Dark chocolate (70% cocoa or higher)
- Avocados
- Fatty fish (salmon, mackerel)
However, many women find it difficult to obtain therapeutic levels of magnesium from food alone, which is where magnesium pills for period cramps become valuable.
How to Use Magnesium During Period
For best results with premenstrual symptoms, consider taking magnesium during period and throughout your entire cycle rather than just during your luteal phase. Consistency is key, as it takes time for your body to restore optimal magnesium levels.
Magnesium benefits PMS sufferers most when taken daily. Most research suggests a daily dose of 200-400mg of elemental magnesium, though individual needs vary. Many women find that magnesium period relief is most noticeable after 2-3 weeks of consistent supplementation.
For those wondering is magnesium good for period cramps, the answer is a resounding yes — but timing matters. Taking magnesium 1-2 hours before bed can help with both sleep quality and muscle relaxation, providing relief from cramping.
Magnesium in Period Cramps: The Research
Clinical studies have specifically examined magnesium in period cramps and found significant benefits. One study showed that women taking magnesium supplements experienced a 45% reduction in menstrual pain compared to the placebo group.[8]
The mechanism is straightforward: magnesium glycinate period pain relief occurs because magnesium blocks calcium channels in smooth muscle tissue, preventing the excessive contractions that cause cramping.
The Bottom Line
If you've been struggling with irritability, mood swings, cramping, or other premenstrual symptoms, magnesium supplementation is worth considering. The science is clear: magnesium plays a vital role in managing PMS, and many women find significant relief with proper supplementation.
Ready to try it for yourself? Get our Magnesium Glycinate directly from our website or through Amazon UK.
References:
[1] Fathizadeh N, et al. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research, 15(Suppl1), 401-405.
[2] Quaranta S, et al. (2007). Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome. Clinical Drug Investigation, 27(1), 51-58.
[3] Lakhan SE, Vieira KF. (2008). Nutritional therapies for mental disorders. Nutrition Journal, 7, 2.
[4] Seifert B, et al. (1989). Magnesium—a new therapeutic alternative in primary dysmenorrhea. Zentralblatt für Gynäkologie, 111(11), 755-760.
[5] Walker AF, et al. (1998). Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Journal of Women's Health, 7(9), 1157-1165.
[6] Rosenstein DL, et al. (1994). Magnesium measures across the menstrual cycle in premenstrual syndrome. Biological Psychiatry, 35(8), 557-561.
[7] Abbasi B, et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161-1169.
[8] Fontana-Klaiber H, Hogg B. (1990). Therapeutic effects of magnesium in dysmenorrhea. Schweizerische Rundschau für Medizin Praxis, 79(16), 491-494.
This information is for educational purposes only and is not intended as medical advice. Always consult with your GP before starting any new supplement regimen.