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Magnesium for Period Cramps

magnesium for period cramps

Period cramps, also known as dysmenorrhea, can be an unbearable part of a woman's monthly cycle. For those seeking relief, taking magnesium for period cramps is an effective solution.

Our findings show that magnesium can lower prostaglandin levels, helping to alleviate the intense muscle contractions that cause pain. Specifically, magnesium glycinate is highly absorbable and helps calm the nervous system, reducing menstrual pain.

In this article, we at Vitamart will discuss how magnesium can help with menstrual-related issues, the best magnesium supplements, who should avoid them, and other ways to manage period cramps naturally.

Let's get started!

What this article covers:

How Does Magnesium Help with Menstrual-Related Issues?

Magnesium is essential for over 300 biochemical processes, many of which directly affect your menstrual health.

Let's explore how this mineral helps with various menstrual-related problems.

1. Magnesium Relaxes Muscles

Muscle contractions in the uterus are the primary cause of period cramps, also known as dysmenorrhea, according to My Health Alberta. Magnesium plays a crucial role in muscle relaxation, easing these contractions and decreasing pain.

Based on our first-hand experience, women who take magnesium supplements consistently report feeling less tension and fewer painful spasms during their menstruation cycles.

This is because magnesium regulates calcium, preventing an excess from stimulating muscle contractions.

does magnesium relaxes muscles

2. Magnesium Reduces Prostaglandin Production

Prostaglandins are compounds that promote inflammation and trigger uterine contractions, resulting in painful periods.

High quantities of prostaglandins can intensify cramping, nausea, and headaches. In a study undertaken by the International Journal of Women's Health and Reproduction Sciences, magnesium given to the female participants was able to inhibit prostaglandin synthesis and reduce its overall impact on their bodies.

Our research indicates that lowering prostaglandin levels with magnesium supplementation can lead to shorter and less painful periods, offering a more sustainable alternative to traditional painkillers.

3. Magnesium Reduces Inflammation

Inflammation as a result of irregular water retention and difficulty sleeping often exacerbates menstrual pain and can contribute to symptoms like:

  • bloating
  • fatigue
  • migraines

In this context, magnesium has powerful anti-inflammatory properties, helping to decrease inflammation throughout the body.

With regular intake using a magnesium supplement, you can reduce markers of inflammation, offering comprehensive relief from the discomfort often associated with menstruation.

In this way, you'll enhance overall menstrual well being by improving your energy levels and reducing PMS-related symptoms.

4. Magnesium Reduces Pain Perception

Pain perception is closely linked to the nervous system's response to stimuli. Magnesium's calming effect on the nervous system helps modulate pain signals, thereby reducing sensitivity to period cramps.

The International Journal of Women's Health and Reproduction Sciences made a further correlation between increased magnesium intake and decreased inflammation levels.

As a result, the women involved in this study reported that their cramps felt more manageable after regularly incorporating magnesium into their daily routine.

Magnesium also supports serotonin production, further enhancing its pain-relieving effects by improving your mood and emotional resilience.

does magnesium regulate periods

5. Magnesium Regulates Nerve Function

During menstruation, the nervous system becomes more sensitive, often leading to heightened pain responses.

Magnesium helps regulate nerve impulses, preventing them from overstimulating the muscles and nerves in the pelvic area.

This regulation lowers the severity of cramps and other related symptoms. By supporting healthy nerve function, magnesium provides a holistic approach to managing menstrual discomfort.

6. Magnesium Regulates Sex Hormones

Hormonal imbalances can worsen period cramps and exacerbate PMS symptoms. Magnesium helps stabilise oestrogen and progesterone quantities, supporting hormonal stability throughout the menstrual cycle.

As per our expertise, maintaining consistent magnesium levels helps ease both physical and emotional symptoms, from mood swings to severe cramping, making periods more bearable overall.

The Best Magnesium Supplement for Menstrual Health

Some forms of magnesium are better absorbed and tolerated than others, making it essential for Canadian women to choose the right type for their needs.

Magnesium glycinate is widely recommended for menstrual health due to its high bioavailability and minimal gastrointestinal side effects.

Unlike other forms of magnesium which can potentially result in stomach upset in higher doses, glycinate is gentle on your digestive system, effectively delivering magnesium to the rest of the body.

What Is The Best Dose Of Magnesium To Take For Period Cramps?

The Recommended Daily Allowance (RDA) of magnesium for period cramps typically ranges from 200 to 350 mg.

Taking magnesium consistently for up to two months—not just during your period—can significantly improve its effectiveness.

Starting with a lower dose (between 200-250 mg daily) and gradually increasing as needed can help your body adjust and maximise its myriad of benefits.

magnesium glycinate supplement

Who Should Avoid Taking Magnesium for Period Cramps?

While magnesium is generally safe, certain individuals should approach supplementation with caution.

1. Women With Kidney Disease

The kidneys play a vital role in regulating magnesium levels in the body. If your kidney function is impaired, magnesium can accumulate in the bloodstream, potentially resulting in toxicity.

Canadian women with kidney disease should consult with a medical practitioner first before starting any magnesium supplements to ensure safe supplementation.

2. Women Taking Medications

Magnesium can interact with several medications, including antibiotics and blood pressure medications. These interactions may lower the efficacy of the medications or lead to side effects.

Always check with your doctor if you're on such medications to ensure that magnesium supplementation is safe for you.

3. Women With Gastrointestinal Disorders

Gastrointestinal disorders such as Crohn's disease or Irritable Bowel Syndrome (IBS) can impair magnesium absorption, leading to nutrient deficiencies despite regular supplementation.

Women with these conditions may need specialised forms of magnesium or higher doses. Consulting with a medical practitioner can help tailor the right approach to supplementation.

Other Ways to Treat Period Cramps

In addition to magnesium, there are other natural remedies available to you which can help alleviate menstrual cramps.

For instance, heat therapy in the form of a hot water bottle or heat pack placed on your pelvic area can soothe period pain.

Pairing heat therapy with herbal teas like chamomile can decrease inflammation, while regular exercise and yoga may improve your overall blood circulation.

Furthermore, maintaining a healthy diet with anti-inflammatory foods can ease discomfort caused by period cramps and promote overall menstrual well being.

Aside from magnesium, another powerful supplement is ashwagandha, known for its hormone-balancing properties and ability to reduce stress.

After trying out this product, we discovered that ashwagandha helps regulate cortisol, which can exacerbate PMS symptoms.

Incorporating magnesium and ashwagandha along with the other natural remedies into your wellness routine can encourage a healthier, more regular menstrual cycle by stabilising hormone levels and calming the nervous system.

ashwagandha for women

Conclusion

In this article, we explored how magnesium for period cramps can naturally relieve menstrual pain by addressing muscle tension, lowering prostaglandin production, and regulating your hormones.

If you're looking to manage period cramps naturally, browse our range of high-quality magnesium Canada supplements at Vitamart to support your menstrual health today!

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