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Magnesium for Menstrual Health: Evidence, Dosing, and Which Form to Take

Magnesium has the strongest supplement evidence for PMS and period cramps. Here's what the trials show, the right form, correct dosing, and when to expect results.

Magnesium does not get the credit it deserves in the period supplement space, probably because it cannot be patented and costs almost nothing. The evidence behind it is significantly stronger than most supplements marketed for hormone balance or period support. Here is what the clinical evidence actually shows, and how to use it correctly. What the Evidence Shows Prostaglandin reduction: A 1981 study in the American Journal of Clinical Nutrition found that magnesium supplementation reduced prostaglandin F2alpha levels in menstrual fluid, providing a direct mechanism for reduced cramping. This was the first controlled evidence that magnesium affects the prostaglandin pathway. PMS mood symptoms: A 1991 randomized, double blind, crossover trial assigned 32 women to magnesium 360mg daily or placebo for two menstrual cycles. Magnesium significantly reduced premenstrual mood symptoms (negative affect) versus placebo. Water retention and bloating: A 1998 double blind RCT found 200mg magnesium daily significantly reduced PMS water retention, bloating, and breast tenderness over two cycles compared to placebo. Dysmenorrhea: Multiple trials show magnesium reduces cramping severity when taken