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Magnesium's Impact on Premenstrual Syndrome (PMS) Relief

How Magnesium Supplementation Can Help Improve PMS Symptoms and Boost Your Well-being

Premenstrual syndrome or PMS can be a real battle for some women. While some women barely suffer there are extremes at the other end that can experience severe symptoms. Understanding PMS, why and how it happens has been a constant study for decades with more recent studies, highlighting a definite link between PMS and magnesium.

Magnesium has so many health benefits that experts are no longer surprised when yet another rises to the surface. The link between PMS and magnesium is just one of those and studies are showing it works exceptionally well.

The typical symptoms of PMS experienced by more than 75% of women include mood swings, irritability, depression, anxiety, bloating, fluid retention, breast tenderness, sugar cravings, headaches and lack of sleep.  Within this spectrum many symptoms are inflammation related and it will come as no surprise to find the magnesium is a highly effective anti-inflammatory.

The Connection Between Magnesium and PMS

Research has shown that there is a strong link between magnesium levels and PMS symptoms. Women with PMS often have lower magnesium levels compared to women who do not experience PMS. Moreover, studies have suggested that magnesium supplementation can help alleviate some of the most common PMS symptoms, including:

  1. Mood Swings and Anxiety: Magnesium plays a crucial role in the synthesis of serotonin, the "feel-good" neurotransmitter responsible for regulating mood. Low magnesium levels can lead to decreased serotonin production, resulting in mood swings and anxiety, which are common symptoms of PMS.

  2. Bloating and Water Retention: Magnesium helps regulate fluid balance in the body, which can help reduce bloating and water retention. It also assists in the proper functioning of the digestive system, which can alleviate constipation and bloating often experienced during PMS.

  3. Cramps and Muscle Aches: Magnesium is essential for muscle relaxation and maintaining a healthy muscle function. It has been shown to alleviate muscle cramps and aches, which are common PMS symptoms.

  4. Fatigue: Magnesium is involved in energy production in the body. Low magnesium levels can contribute to fatigue, which is another common PMS symptom. Supplementing with magnesium can help improve energy levels and reduce fatigue.

  5. Insomnia: Magnesium plays a crucial role in regulating the sleep-wake cycle. It can help improve sleep quality and reduce insomnia, which is often experienced by women with PMS.

There have been a variety of studies around magnesium and PMS that have all yielded positive results. Symptoms and triggers of the symptoms of PMS have all been studied directly in association with PMS. Because Magnesium is such a good all-round performer reducing symptoms of certain disorders such as blood sugar, depression, anxiety and general inflammation, it made absolute sense that it should reduce the side-effects of PMS.

Some studies have shown that women with decreased levels of magnesium in the body suffered more from anxiety, poor blood sugar levels and general inflammation. All this exaggerated any symptoms of PMS and thus PMS was very uncomfortable. In controlling the day to day functions and reactions, magnesium added to the diet makes PMS more bearable.

Examples of the results from various studies on women taking 400mg of magnesium precisely for PMS are worth looking at:

  • Almost 95% of subjects had less breast pain
  • Almost 90% had less anxiety and nervous tension
  • Almost 50% has fewer headaches

Blood sugar levels improved along with sugar cravings and dizziness associated using magnesium.

It was noted that when magnesium was combined with vitamin B6, the symptoms of PMS were furthermore reduced to the point where some doctors claim that magnesium is very close to a cure. As always, though, before jumping to conclusions about using magnesium to control PMS it is recommended to seek professional medical advice.



  1. Mood regulation: Magnesium is involved in the production of neurotransmitters like serotonin, which is responsible for stabilizing mood. Its deficiency may contribute to mood swings and irritability during PMS.

  2. Hormone balance: Magnesium plays a role in regulating hormone levels, which can help alleviate hormonal imbalances associated with PMS, such as fluctuations in estrogen and progesterone.

  3. Muscle relaxation: Magnesium helps to relax muscle cells and reduce muscle tension. This property can alleviate menstrual cramps and discomfort during PMS.

  4. Nerve function: Magnesium is essential for proper nerve function and communication, which may help alleviate symptoms like anxiety and stress often experienced during PMS.

  5. Water retention: Magnesium helps regulate fluid balance in the body, which can help reduce bloating and water retention commonly associated with PMS.

  6. Sleep improvement: Magnesium is involved in regulating the sleep hormone melatonin. Maintaining healthy magnesium levels can improve sleep quality, which is often disrupted in women experiencing PMS.

  7. Headache relief: Magnesium can help prevent and relieve headaches associated with PMS by improving blood flow and reducing the constriction of blood vessels.

  8. Inflammation reduction: Magnesium has anti-inflammatory properties that can help reduce inflammation and pain associated with PMS symptoms.

  9. Blood sugar regulation: Magnesium plays a role in regulating blood sugar levels, which can help stabilize energy levels and reduce cravings often experienced during PMS.

  10. Prostaglandin regulation: Magnesium can help regulate the production of prostaglandins, hormone-like substances involved in triggering uterine contractions and contributing to menstrual cramps. By regulating prostaglandin production, magnesium may help alleviate menstrual pain.

Magnesium Information

For everything you need to know about magnesium and magnesium supplements, check out our comprehensive information page here.

Magnesium Information


We’ve created a magnesium supplement with a combination of three types of highly absorbable magnesium at a therapeutic dose. Our magnesium comes as an easy to mix, great tasting powder to ensure optimal absorption. To learn more about our magnesium, check out the product page here.

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Ron Goedeke MD, BSc Hons MBChB, FNZCAM

Dr. Ron Goedeke, an expert in the domain of functional medicine, dedicates his practice to uncovering the root causes of health issues by focusing on nutrition and supplement-based healing and health optimisation strategies. An esteemed founding member of the New Zealand College of Appearance Medicine, Dr. Goedeke's professional journey has always been aligned with cutting-edge health concepts.

Having been actively involved with the American Academy of Anti-Aging Medicine since 1999, he brings over two decades of knowledge and experience in the field of anti-aging medicine, making him an eminent figure in this evolving realm of healthcare. Throughout his career, Dr. Goedeke has been steadfast in his commitment to leverage appropriate nutritional guidance and supplementation to encourage optimal health.

This has allowed him to ascend as one of the most trusted authorities in the arena of nutritional medicine in New Zealand. His expertise in the intricate relationship between diet, nutritional supplements, and overall health forms the backbone of his treatment approach, allowing patients to benefit from a balanced and sustainable pathway to improved wellbeing.

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