wellness-guides

Magnesium for Menstrual Health: Evidence, Dosing, and Which

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

Magnesium doesn't get the credit it deserves in the period supplement space, probably because it can't be patented and costs almost nothing. The evidence behind it is significantly stronger than most supplements marketed for "hormone balance" or "period support." Here's 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 F2α 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 (Walker et al.) assigned 32 women to magnesium pyrrolidone carboxylate 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 (De Souza et al.) found 200mg magnesium daily significantly reduced PMS water retention, bloating, and breast tenderness over two cycles compared to placebo. Dysmenorrhea: Multiple tr