Magnesium and menstruation: Does the mineral affect the female cycle?
Menstruation can be an unpleasant time for many women, accompanied by pain, cramps, tiredness and other stressful symptoms. Heavy periods and irregular cycles make it even more difficult for many women. Reaching for painkillers or using antispasmodic medication is therefore a common treatment for many during their period to give their body and mind some rest.
But what if there was a simple and natural way to alleviate recurring symptoms such as period pain? Magnesium supplements have emerged as a promising dietary supplement option to counteract monthly discomfort during your period on your own, alongside home remedies. We take a closer look at this natural option below.
What role does magnesium play in the female hormonal balance and can it influence the menstrual cycle?
Your period is at the very beginning of the female cycle, which is on average 28 years long, and initiates it with the shedding of the uterine lining. This shedding can be accompanied by severe menstrual pain, as the muscles of the uterus repeatedly tighten and loosen, stimulated by the hormones prostaglandin and oxytocin [6].
Magnesium deficiency can lead to hormonal imbalances during your period and thus affect the menstrual cycle. Magnesium can also reduce the need for painkillers as it inhibits the formation of prostaglandins [9]. An adequate supply of this important mineral can therefore help to stabilise the hormonal balance and regulate the menstrual cycle. Consequently, it can play an important role in the female hormonal balance, as it can also regulate the production of oestrogen and progesterone [10].
Can magnesium help with menstrual symptoms such as cramps and pain?
Magnesium supplements can also be used to help with menstrual symptoms such as cramps and pain. Studies suggest that magnesium supplementation could reduce the intensity of menstrual pain [5]. For this reason, women are recommended to take magnesium as a measure to relieve pain [3].
The mineral could have an effect on the uterine muscles due to its probable antispasmodic properties by relaxing them and thus relieving cramps and pain during the period. In addition, taking magnesium supplements during your period can counteract severe menstrual pain, which occurs when the muscles of the uterus cramp, among other things.
Caution! Was your period previously symptom-free and is now accompanied by severe menstrual pain?
If your period was previously symptom-free and suddenly severe pain occurs after a few years, this is known as secondary menstrual pain [8]. In contrast to primary menstrual pain, which can occur from the first onset of your period and is considered normal, secondary menstrual pain is highly likely to have an organic cause and be caused by a gynaecological condition.
Therefore, please have the cause of the severe menstrual pain checked by a doctor so that you can receive the appropriate treatment promptly if necessary and do not numb the menstrual pain by taking high doses of painkillers. This is because in the case of secondary menstrual pain, only medical treatment can permanently alleviate your severe suffering.
Can taking magnesium help with PMS?
Studies suggest that taking magnesium can help with premenstrual syndrome (PMS), a disorder that can occur during the second half of the menstrual cycle and is associated with psychological and physical symptoms [4]. The cause of PMS is thought to be a hormonal imbalance, which manifests itself in an oestrogen dominance and a progesterone deficiency or vice versa [10].
This gives hope, as many women suffer not only during their period due to period pain and other symptoms, but also in the two weeks before their period due to PMS and try to help themselves to alleviate their symptoms by taking painkillers and trying various home remedies.
Can a magnesium deficiency lead to prolonged menstruation and how can it be prevented?
A magnesium deficiency can lead to hormonal imbalances and could therefore also affect the menstrual cycle. A magnesium deficiency could also be suspected of being the cause of prolonged menstruation, as the uterine muscles cannot relax sufficiently, which could possibly make bleeding more difficult and thus prolong the bleeding period.
To prevent a magnesium deficiency, you should make sure you eat a balanced diet and, if necessary, counteract an undersupply with magnesium supplements and thus increase your magnesium intake to compensate for the magnesium deficiency.
If you have a persistently prolonged period, please consult a doctor, as the cause may also be a gynaecological condition that may need to be treated.
Which foods contain a lot of magnesium?
The right diet influences your body and your well-being, which is why there are natural ways and effective home remedies to support your body - even during your period.
These foods are high in magnesium [1]:
- Nuts
- Pulses
- Green vegetables
- Wholemeal products
Adequate dietary intake of the mineral can have a positive effect on your cycle and period. If the requirement cannot be met through food, magnesium supplements can be a good alternative.
What home remedies can have a positive influence on the course of your period?
In addition to a healthy diet with the foods mentioned and a good water intake, there are some home remedies that you can use or ingest that are not only generally healthy or pleasant, but could possibly also have a positive influence on your cycle.
The following home remedies could have a positive effect on the course of your period and the intensity of the pain:
- Warmth (hot water bottle or warm bath)
- Sports and light exercise
- Sex
- Monk pepper
- Vitamins, e.g. Vitamin B6 [2]
Be sure to consult your doctor or pharmacist before taking vitamin supplements and medication and decide on an individual basis whether you feel able to exercise.
Can magnesium help to shorten the duration of your period?
Magnesium supplements can help to regulate your period and unpleasant side effects in various ways. On the one hand, they can help to reduce the production of prostaglandins, which are responsible for the pain and cramps during menstruation [9]. On the other hand, they can help to relax the uterine muscles and thus possibly shorten the duration of bleeding during the cycle.
However, there is no scientific evidence to support the initiation or shortening of periods and further research is needed into the interaction between magnesium and hormones.
Vitamin B6, on the other hand, appears to have an influence on the duration of your period [2]. You can find out more about B vitamins in ourpost on this topic.
How much magnesium should you take daily?
During your period, your magnesium requirements may be slightly increased. This is due to blood loss and hormonal changes. However, there is no specific recommended dosage of magnesium that applies exclusively to your period. The general guideline for daily magnesium intake of 300-400 mg for adults can also apply during your period [1].
However, it is important to remember that every body is different and that individual needs can vary greatly. It's best to speak to a doctor or nutritionist to get an accurate dosage recommendation that is tailored to your individual circumstances during your period.
Are there any side effects to taking magnesium?
Yes, as with any supplementation, side effects can occur when taking magnesium supplements. The most common side effects include gastrointestinal complaints such as diarrhoea, nausea and vomiting. A severe overdose can lead to serious side effects such as low blood pressure, breathing difficulties and even cardiac arrest [1]. It is therefore important not to exceed the recommended dosage of the medication, even for menstrual pain, and to consult a doctor if any adverse symptoms occur.
As simultaneous use with medications such as antibiotics can have interactions, please inform yourself in advance [7].
Can magnesium also have an effect on menstruation when taking hormonal contraceptives?
Even if the reason for bleeding when taking hormonal contraceptives such as the contraceptive pill is different, the supplement can also have a positive effect on periods when taking hormonal contraceptives. As taking oral contraceptives has been shown to promote the development of a nutrient deficiency, it is advisable to take magnesium supplements at the same time, even during menstruation [11].
How long does it take for magnesium to show an effect?
There is no exact answer as to how long it takes for the intake to show an effect, as every body is different. However, it is recommended to take magnesium supplements for at least two to three months to achieve the maximum effect.
Overall, taking magnesium supplements can be a supportive way to positively influence menstruation and relieve menstrual symptoms such as period pain. However, it is important to adhere to the recommended dosage and consult a doctor if necessary. Foods that contain the mineral can also help to cover the body's magnesium requirements and thus have a positive effect on your period and restore your quality of life.
Sources
[1] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
[2] https://www.medicalnewstoday. com/articles/what-to-eat-on-your-period#foods-to-shorten-periods
[3] https://www.msdmanuals.com/de-de/heim/gesundheitsprobleme-von-frauen
[4] https://pubmed.ncbi.nlm.nih.gov/28392498/
[5] https://pubmed.ncbi.nlm.nih. gov/2349410/
[6] https://flexikon.doccheck.com/de/Menstruation
[7] https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
[8] https://deximed. en/home/clinical-topics/gynaecology/patient-information/menstrual-problems
[9] https://www.apothekeamring-langenselbold.de/gesundheitsbibliothek/index/regelschmerzen/
[10] https://www.gelbe-liste.de/krankheiten/praemenstruelles-syndrom-pms
[11] https://pubmed.ncbi.nlm.nih.gov/23852908/
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