Magnesium

Supplement 3: Magnesium

What is it?

Magnesium is naturally present in a variety of foods, available as a supplement, and an ingredient in antacids and laxatives.

Magnesium is found in plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, and fortified cereals. It is also found in fish, poultry, and beef¹.

How does it work?

One of magnesium's many roles in the body is to ensure that muscles and nerves function properly.

During menstruation, the uterus contracts to help shed the lining that has built up over the course of the menstrual cycle. Magnesium helps the uterine muscles relax, and decreases the production of prostaglandin, chemicals in your body that cause pain. Thus, helps in reducing pain related symptoms of PMS.

Emotional symptoms during PMS are related to low levels of serotonin. Magnesium plays major role in the the synthesis and regulation of these neurotransmitters, such as serotonin, dopamine and norepinephrine which are important for mood stabilization and emotional health. Thus, magnesium help in reducing mood swings, anxiety, and depressive symptoms related to PMS by supporting optimal neurotransmitter function.²

What is the efficacy?

Methods: Multiple studies were conducted to evaluate the efficacy of magnesium in treating PMS symptoms, using randomized, double-blind, placebo-controlled designs.³,⁴,⁵

Across these studies, women with PMS were given oral magnesium supplements, ranging from 150–360 mg per day in the form of magnesium stearate, magnesium oxide (MgO), and magnesium pyrrolidone carboxylic acid, for durations ranging from one to four menstrual cycles. A combination of magnesium with vitamin B6 was also studied.

Results: The results showed that magnesium supplementation led to significant improvements in various PMS symptoms, particularly mood-related issues such as anxiety, irritability, and negative affect, as well as physical symptoms like bloating, breast tenderness, and water retention. These effects were more pronounced after continued use for two or more cycles, and the combination of magnesium with vitamin B6 appeared to enhance relief from anxiety-related symptoms.

Conclusion: Consistent magnesium supplementation, especially in better-absorbed forms and in combination with vitamin B6, can be an effective, low-risk intervention for reducing both emotional and physical symptoms of PMS.

Side effects:

Magnesium is safe for most people when taken appropriately. Doses less than 350 mg daily are safe for most adults.

Short-term effects: Stomach upset, nausea, vomiting, diarrhea.

Long-term effects: When taken in very large amounts (greater than 350 mg daily), magnesium is possibly unsafe. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death².

References

1. National Institutes of Health, Office of Dietary Supplements. Magnesium – Health Professional Fact Sheet [Internet]. Bethesda (MD): National Institutes of Health; [cited 2025 Apr 23]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2. Allen MJ, Sharma S. Magnesium [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. [cited 2025 Apr 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519036/

3. Yaralizadeh M, Nezamivand-Chegini S, Najar S, Namjoyan F, Abedi P. Effectiveness of magnesium on menstrual symptoms among dysmenorrheal college students: A randomized controlled trial. Int J Womens Health Reprod Sci. 2024 Apr;12(2):70–6. doi: 10.15296/ijwhr.2023.25.

4. Facchinetti F, Borella P, SANCES G, FIORONI L, NAPPI RE, GENAZZANI AR. Oral magnesium successfully relieves premenstrual mood changes. Obstetrics & Gynecology. 1991 Aug 1;78(2):177.

5. De Souza MC, Walker AF, Robinson PA, Bolland K. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. Journal of women's health & gender-based medicine. 2000 Mar 1;9(2):131-9.