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Magnesium and Menstrual Cramps

According to Dr. Melissa Conrad Stöppler, 50 percent of women suffer from menstrual cramps, with 15 percent of these women characterizing their cramps as severe. Women who suffer from menstrual cramps may find relief by increasing their intake of magnesium.

  1. What Is Magnesium?

    • Magnesium is a mineral your body needs for more than 300 biochemical reactions, including muscle contraction, nerve function, heartbeat, energy production and protein synthesis. It is the fourth most abundant mineral in the human body, along with calcium, phosphorus and potassium.

    Function

    • Magnesium may ease menstrual cramps in two ways. First, magnesium helps improve muscle tone and acts as a natural muscle relaxant. Second, magnesium increases the body's ability to absorb calcium, another mineral that may also help reduce menstrual cramps.

    What Else Does Magnesium Do?

    • Magnesium may help prevent and manage high blood pressure, cardiovascular disease and diabetes. It helps people maintain muscle and nerve function and keeps bones strong. Magnesium also plays a role in heart health by keeping heart rhythm steady and promoting normal blood pressure. In addition, it supports a healthy immune system and regulates blood sugar levels.

    What Foods Contain Magnesium?

    • Dark-green leafy vegetables such as spinach are good sources of magnesium. Other foods that contain magnesium include yogurt, dried fruit, beans, peas, nuts, seeds and whole, unrefined grains. Some tap water may also contain magnesium, particularly if your water supply provides mineral-rich hard water.

    How Much Magnesium Do Women Need?

    • The Institute of Medicine of the National Academy of Sciences recommends that women ages 14 to 18 receive 360 mg of magnesium per day. The amount drops to 310 mg per day for women ages 19 to 30 and rises to 320 mg per day for women older than 30. Beth Israel Deaconess Hospital recommends that women taking magnesium for menstrual cramps take 500 to 1,000 mg of magnesium each day from day 15 of the menstrual cycle until menstruation begins.

    Magnesium Supplements

    • In addition to eating foods high in magnesium, women may wish to take magnesium supplements in the form of magnesium oxide or magnesium citrate. Such supplements typically come in 100 to 250 mg tablets.

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