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.