Yesterday I wrote about calcium as a natural remedy for PMS. Several readers responded to the post telling me that they used a calcium supplement and that it had indeed made a significant difference for them. I appreciate the helpful feedback and hope others who try it have the same great results. Today I am going to write about magnesium, often referred to as the “anti-stress” mineral.
Magnesium is an important mineral that helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to help the body metabolize energy and synthesize protein.
A magnesium deficiency is known to cause many symptoms usually associated with PMS, such as irritability, depression, confusion, muscle aches and fatigue.
Several studies have confirmed the effectiveness of magnesium in improving PMS moods, and in reducing cramping, weight gain, swelling of the hands and legs, breast tenderness, and abdominal bloating.
You can get sufficient magnesium from the food you eat.
Green vegetables such as spinach and Swiss chard, legumes such as soy beans, black beans and navy beans, nuts and seeds especially pumkin seeds and sesame seeds, and whole, unrefined grains are all excellent sources of magnesium.
Alternatively, you can supplement your diet by taking magnesium capsules or tablets. The U.S. Recommended Daily Allowance (RDA) for magnesium is 350 mg (milligrams) per day for men and 280 mg/day for women.
One caution, though. People with heart or kidney disease should not take magnesium supplements without consulting their doctor. For generally healthy people, side effects of excess magnesium can include upset stomach and diarrhea. So if you begin to notice loose stools, it may be a sign that you are taking excessive magnesium, and that you may want to reduce your intake.
Personally, I use Country Life Target Mins Cal-Mag Complex 1000mg/500mg. It’s convenient to get my daily doses of calcium and magnesium in a single capsule. And even though it contains 500mg of magnesium, it’s worked fine for me.
Angel_trouble says
July 6, 2013 at 5:42 amThanks for sharing, Kate. It’s great to hear other women’s experiences. I think I might follow your example to take tge supplement on the days of my period too. 🙂
catfish says
July 6, 2013 at 12:27 amI have also had a great experience using magnesium to help me fall asleep and sleep well. If I am having trouble getting to sleep quickly, I take a calcium-magnesium supplement, and I am usually asleep pretty quickly. But I had no idea about its positive affects on my menstrual cycle! I am going to be sure to incorporate a supplement for the days during my period, and will most definitely try to eat more magnesium rich foods. Thanks for sharing!
obonhope says
July 2, 2013 at 12:21 amI have been taking the magnesium from my local healthy store for the past month and 4 D drops for two weeks both every night before bed to help fall asleep when I work very late. It makes me very sleepy and sleep well through the night usually. it is called CALM and it comes in a few nice relaxing flavours like lemon, ginger, raspberry, or a mix of lemon and finer or lemon and raspberry and then plain for those who like to add it to cool water. I never heard anything at the store about its effects on pms but I sure noticed that even with my struggles on a daily basis to feel energised and lively and happy. I really did notice I felt bloating to be reduced by a third, irritability to be very minor, sad outbursts to be more manageable, no nausea on my first day and greatly reduced pains.
Judith says
July 4, 2013 at 3:22 pmDear Alexandra,
thank you so much for your positive and encouraging comment! It’s always nice to hear about good news 🙂
It makes sense to me that a well rested mind and body will make you bubblier and more enthusiast.
It’s always a good thing to follow your instinct… Your body knows what it need! So, keep CALM and carry on 😉