Know the truth: Does Magnesium Help With PMS Symptoms?
Many women feel different before and during their period. This experience is called premenstrual syndrome or PMS.
It happens to a lot of women during their reproductive years.
PMS can cause bloating, mood changes, breast discomfort, exhaustion, and cramps.
These symptoms can be mild or severe.
PMS is not fully understood, but many things like hormones, stress, and how you live can cause it.
Magnesium is a natural way to treat PMS symptoms.
This article talks about using Magnesium for PMS.
What is Magnesium?
Magnesium is a mineral that is necessary for many bodily functions.
These include bone strength, heart rhythm, and muscle and nerve function.
Diet and supplements must supply Magnesium because it is not a mineral the body naturally produces.
Leafy greens, nuts and seeds, whole grains, and seafood are some foods high in Magnesium.
Magnesium and PMS
A lot of research has been done on Magnesium and PMS symptoms.
Symptoms of PMS include bloating, breast tenderness, mood swings, and anxiety.
According to a 2010 research, Magnesium may help decrease these symptoms.
A study published in the NFS Journal showed significant results.
Magnesium supplements considerably lessen the intensity of PMS-related mood disturbances in most women.
It’s crucial to remember that not all research has found a strong connection between magnesium and PMS symptoms.
Magnesium can control progesterone levels. This is one possible explanation for why it might help ease PMS symptoms.
Progesterone is a crucial hormone in the menstrual cycle that contributes to PMS.
Anxiety and depression are among the PMS symptoms related to higher progesterone levels.
According to a study, Magnesium supplementation leads to a rise in women’s Progesterone levels when they are too low. This may also lessen the severity of PMS symptoms.
Reduces period cramps
Magnesium may not directly reduce period pain; it can help reduce stress, worsening PMS symptoms.
Magnesium supplements have been proposed as a therapeutic approach to PMS.
Reduces anxiety
Magnesium calms the nervous system, resulting in less anxiety and positively affecting the menstrual cycle and overall health.
Magnesium can relax muscles. It may help ease cramps and other menstrual-related discomfort.
This mineral has also been shown to have a soothing impact on the neurological system.
This further aids in lowering anxiety and other mood-related PMS symptoms.
Sources of Magnesium
You can gain Magnesium through diet or supplementation. The following are some of the top magnesium-rich foods:
- Leafy vegetables, including kale, spinach, and Swiss chard
- Pumpkin seeds, cashews, and other nuts and seeds
- Whole grains, including oats, quinoa, and brown rice
- Fish like halibut, mackerel, and salmon
- Magnesium supplements can be found in various forms. These include capsules, tablets, and powders and are generally accessible. Purchasing one of a high caliber from a recognized provider is critical.
Recommended intakes
The National Institutes of Health (NIH) provides the following recommended daily allowances (RDAs) for magnesium:
Females aged 9-18 years: 360 mg/day
Females aged 19-30 years: 310 mg/day
Females aged 31 years and older: 320 mg/day
Different magnesium intakes are suggested daily depending on the age and gender of the person.
The daily recommended intake of Magnesium for adult women is 320 milligrams.
However, a regular diet does not provide the daily amount of Magnesium required. Therefore, many women could benefit from supplements to meet their mineral needs.
Magnesium Safety and side effects
Magnesium is generally safe when consumed in the recommended amounts.
High magnesium doses, however, may result in gastrointestinal issues.
Symptoms of a high amount include diarrhea, nausea, and cramps.
Speaking with a healthcare professional first to take magnesium supplements is always important.
Conclusion
Ultimately, additional research is necessary to understand how Magnesium affects PMS symptoms.
However, the available scientific evidence only points to one thing: Magnesium is a potentially safe and efficient all-natural treatment for PMS in women.
Progesterone plays a significant role in PMS. It has been demonstrated that Magnesium can regulate Progesterone.
Additionally, Magnesium may directly affect PMS symptoms. It can calm the nervous system and relax cramped muscles.
The standard medical therapies for PMS are painkillers and prescription drugs. It’s vital to note that Magnesium is not a substitution for them.
Talking with your doctor before using Magnesium as a natural treatment for PMS symptoms is crucial.
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