Magnesium is a natural mineral that has many health benefits and can improve irritability, mood swings, depression, bloating, muscle cramps, insomnia and headaches. This means that magnesium supplements can be taken to improve the symptoms of premenstrual syndrome (PMS). Around three-quarters of women say that these symptoms are unpleasant and disrupt their usual lives – 20% of whom say that they sometimes seek medical attention.
While magnesium is not a magical cure for PMS, it can be used to alleviate many of the symptoms on a monthly basis. “Just because you are a woman does not mean that you have to suffer through these symptoms. Taking magnesium supplements is the solution for PMS,” explains Dr Carolyn Dean, a member of the Medical Advisory Board as well as the Nutritional Magnesium Association.
Studies support this PMS theory
Recent studies have shown that taking magnesium supplements along with vitamin B6 can significantly decrease PMS symptoms. The magnesium had a positive effect on depression and anxiety symptoms, as well as nausea associated with PMS and cramps. Another study revealed that 95% of female participants experienced less bloating, 89% experienced less nervousness and 43% had fewer headaches when taking magnesium supplements during menstruation.
Researchers suggest that 400mg of magnesium per day, during menstruation, will help to alleviate the negative symptoms of PMS. At other times, 300mg per day is recommended. Women in both studies said that they had fewer mood swings, sugar cravings and dizziness too, as a result of magnesium supplementation.
“The research shows that suffering related to menstrual cycles is unnecessary and many of the causes, such as diet, environmental toxins and stress, are not beyond one’s control. Magnesium is known as the anti-stress mineral,” says Dr Dean. “Magnesium is a natural detoxifier and muscle relaxer and helps with constipation and painful cramps, but unfortunately most women are deficient in this mineral and do not get enough from their diet,” she adds.
Diet is important too
A diet review conducted by researchers showed that women who suffer from bad PMS symptoms generally have a bad diet. They consumed foods that were high in refined sugar, refined carbohydrates and salt, as well as low in magnesium, zinc and iron. A well-balanced diet can also help to alleviate the symptoms of PMS.
“PMS is often considered by medical doctors and pharmaceutical companies to be a psychiatric condition suitable for treatment with selective serotonin reuptake inhibitors such as fluoxetine. But remember that a lack of fluoxetine does not cause PMS symptoms; a lack of magnesium does,” explains Dr Dean.
It is crucial to ensure that your diet consists of leafy vegetables, nuts, wholegrain cereals, avocado and other foods that contain magnesium. For added health benefits, try our Mag 2 powder as a delicious daily supplement. Simply add it to food, smoothies or a glass of cold water and get your health back.
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