Magnesium for PMDD: A Natural Remedy to Alleviate Symptoms
Magnesium is a vital mineral involved in numerous biochemical processes in the body.
It is required in muscle and nerve function, energy production, and blood pressure regulation.
Magnesium may also influence mood and emotional well-being, helping in managing PMDD symptoms.
PMDD is characterized by extreme physical, emotional, and behavioral symptoms like mood swings, irritability, depression, anxiety, and fatigue.
In this article, we will explore Magnesium for PMDD and help you choose its right form and dosage to alleviate the symptoms effectively.
Role of Magnesium in PMDD
PMDD is a severe or extreme form of Premenstrual Syndrome (PMS).
There are a few studies that have investigated the relationship between Magnesium (Mg) levels and PMS or PMDD.
A study published in The National Library of Medicine suggests that the risk of having PMS is higher in people who have a deficiency of Mg.
Another study examined how Magnesium helps with premenstrual symptoms like mood changes in women.
They gave 32 women either Magnesium supplements or a placebo for two menstrual cycles, then switched everyone to Magnesium for two more cycles.
The Magnesium supplement contained 360 milligrams of Magnesium, taken three times a day from the 15th day of the menstrual cycle until their period started.
Results showed that women who took Magnesium felt better overall and had fewer negative emotions than those who took the placebo.
How Magnesium works for PMDD
Magnesium is crucial in regulating neurotransmitters like Serotonin, which are involved in mood regulation.
By increasing Serotonin levels, Magnesium may help reduce depression and anxiety, commonly associated symptoms of PMDD.
Magnesium can regulate the activity of the Hypothalamic-Pituitary-Adrenal (HPA) axis, the body’s stress response system.
This aids in mitigating stress-related symptoms of PMDD.
Additionally, it has muscle-relaxing properties that may ease menstrual cramps and tension headaches.
Choose the best Magnesium for PMDD
Choosing the right form of Magnesium is essential for optimal absorption and effectiveness.
It may depend on individual preferences, tolerability, and specific health needs.
The most common forms used for dietary supplements are Magnesium aspartate, Magnesium citrate, Magnesium lactate, and Magnesium chloride.
These are generally considered as they are more easily absorbed by the body.
It’s advisable to consult with healthcare professionals to find the most suitable one for your particular situation.
Add Magnesium in your diet
Incorporating Magnesium-rich foods into your diet is always better, which can also help support overall health.
Foods that are quite rich in Magnesium include leafy green vegetables, nuts, seeds, whole grains, legumes, and dark chocolate.
Also read: Along with Magnesium, another important mineral used to alleviate PMDD symptoms is Calcium. You can go through our guide on Calcium for PMDD to learn more about it.
Dosage
The dosage of Magnesium for PMDD can vary from person to person and depends on factors such as age, weight, overall health, and the severity of symptoms.
Consulting with a healthcare professional for personalized Mg recommendations is crucial.
Magnesium, when taken at a dosage of 400 mg daily, has shown promise in alleviating various PMDD symptoms.
It may reduce breast tenderness, bloating, migraines, and fluid retention.
However, this dosage is not universal for everyone. Some person may require higher or lower doses of Magnesium to manage their PMDD symptoms effectively.
With a doctor’s consultation, starting with a low dose and gradually increasing as tolerated is better.
Conclusion
Magnesium is significant for overall health and well-being.
Research suggests that Magnesium deficiency may increase the risk of experiencing premenstrual symptoms, including those associated with PMDD.
Magnesium supplementation is helpful in reducing PMDD symptoms such as mood changes, irritability, and negative emotions.
Try including Magnesium-rich foods in your diet, such as leafy greens, nuts, seeds, whole grains, legumes, and dark chocolate.
Choosing the right form of Magnesium, such as Magnesium aspartate, Magnesium citrate, or Magnesium chloride, is important for optimal absorption and effectiveness.
It’s necessary to consult with a healthcare professional to find the appropriate dosage of Magnesium for PMDD relief, as individual needs may vary.
Frequently Asked Questions
Which is the best form of Magnesium for PMDD?
The best forms of Magnesium for PMDD relief are Magnesium aspartate, Magnesium citrate, Magnesium lactate, and Magnesium chloride. These forms are more easily absorbed by the body, enhancing their effectiveness in alleviating symptoms.
How does Magnesium work for PMDD?
Magnesium regulates neurotransmitters like Serotonin, affecting mood. It also modulates the body’s stress response system, potentially reducing stress-related symptoms of PMDD, such as mood swings, irritability, and anxiety.
How much Magnesium for PMDD is recommended?
The recommended dosage of Magnesium for PMDD relief varies depending on individual age, weight, and severity of symptoms. As per one research, the dosage of Magnesium for PMDD relief is around 400 mg per day. However, individual needs may vary, so it’s best to consult a healthcare professional.
Is Magnesium considered a good supplement for PMDD?
Yes, Magnesium is considered a beneficial supplement for PMDD. It has shown promise in reducing symptoms such as mood changes, irritability, and negative emotions. However, it’s important to use it under medical supervision and monitor Magnesium levels to prevent adverse effects.
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