Have you heard that magnesium may help with your PMS or PMDD symptoms? Magnesium is not just the relaxation mineral – it is involved in hundreds of vital processes throughout the body.
But it also isn’t a one-size-fits-all supplement – different forms have different benefits for your health. So if you want to use it as a supportive nutrient, you’ll want to know the right form and dose for your specific needs.
Why consider a supplement for PMS and PMDD symptoms?
There are many symptoms during PMS/PMDD that can link back to magnesium deficiency, or that could benefit from higher magnesium levels. During the luteal phase, you might experience:
- Anxiety
- Depression
- Increased pain
- Headaches
- Migraines
- Knee pain
- Cramps
- Insomnia
- Fatigue
All of these symptoms can be caused by low magnesium or exacerbated by it.
Research has found that women who suffer from PMS symptoms have a lower intracellular magnesium level compared to those who didn’t experience symptoms. So whether it’s through diet or a supplement, it’s a nutrient we want to increase to reduce symptoms.
Types of magnesium
Looking into a supplement can be confusing, as there are many different forms and dosages on the market. First up, let’s look at the different forms and how they apply to your health:
- Threonate – this is fantastic for brain health, working memory and overall cognitive function
- Citrate/glycinate – these are the most beneficial when it comes to pain management and relaxing the body and mind
- Oxide – this is a go-to for bowel health, softening stools and relieving constipation
- Sulphate – this is what you’ll find in Epsom salts. It’s a great one for detoxification and calming the muscles. It can even be used in IV form to calm asthma symptoms
How to use magnesium therapeutically
There are different ways to achieve a therapeutic dose, depending on your symptoms and the form you choose.
When it comes to managing significant PMS and PMDD symptoms, taking 300-500mg of magnesium citrate or glycinate 3 times a day during your luteal phase can be a game-changer. You can opt for tablet or powder, depending on your preference.
For PMS symptoms including anxiety, depression and bloating, research has found daily supplementation of 250-300mg combined with vitamin B6 of 50-100mg is effective. However, you do want to make sure to take this for at least 2 months, as shorter interventions don’t show the same benefits.
I recommend opting for the P5P form of vitamin B6, as it is activated, and a glycinate or citrate.
If you find you have issues with symptoms such as muscle fatigue, headache, fibromyalgia flares and increased pain, the malate form is the best option. It assists with energy and ATP production, which often underlying fatigue and weakness.
When it comes to magnesium sulphate, its main application is detoxification, muscle relaxation and tension. However, you do want to make sure you opt for high dosages as it is applied via the skin.
Ideally, you will use 500g of Epsom salts per bath, or use a magnesium spray every 4-6hrs. Using one or both of these throughout the luteal phase will help to ease muscle tension, aches and pains.
If you experience PMS or PMDD symptoms, what you eat can make a big difference!
Choosing the right foods during your luteal phase can alleviate symptoms and encourage a healthy balance of hormones.
That’s why I’ve created a meal plan that can:
- Balance blood sugars
- Support progesterone production
- Prevent bloating
- Improve your mood
Sound like what you need? Grab my Hormone Support Meal Plan here.
