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Magnesium & PMS: What Your Body Really Needs

Cramps, bad moods, and no energy? If you go through an emotional and physical rollercoaster before your period each month, you're not alone – PMS affects up to 40% of women. But did you know that magnesium can make a real difference?

What is PMS – and why is it so common?

PMS (premenstrual syndrome) describes a range of physical and emotional symptoms that can occur one to two weeks before your period. These include:

  • Irritability

  • Trouble sleeping

  • Cramps or abdominal tension

  • Tender or painful breasts

  • Fatigue and a need to withdraw

These symptoms are triggered by hormonal fluctuations – but nutrient deficiencies, like magnesium deficiency, can also play a role.

Magnesium and PMS: Why This Mineral Matters

Magnesium is involved in over 300 processes in the body – it’s especially important for muscles, nerves, and hormones. That’s exactly why it can help naturally relieve PMS symptoms without relying on painkillers.

Magnesium for menstrual cramps

During your period, the uterus contracts – which can cause pain and cramps. Magnesium helps relax the muscles and ease the pain.

Studies show: Women with PMS or dysmenorrhea clearly benefit from magnesium supplementation.

Magnesium for mood swings and irritability

Our nervous system needs magnesium to function well. In the second half of your cycle – when you might feel more sensitive – magnesium can help smooth out irritability, anxiety, and low moods.

What does the research say?

Here are two interesting studies:

  • In a randomized double-blind study, women with PMS took 200 mg of magnesium daily over two cycles. The result: fewer mood swings, less water retention, and reduced cravings.
    (Walker AF et al., Journal of Women’s Health, 1998)

  • Another study from Iran found that 300 mg of magnesium daily over three cycles significantly reduced typical PMS symptoms – from back pain to irritability.
    (Fathizadeh et al., International Journal of Women’s Health and Reproduction Sciences, 2021)

Magnesium dosage for PMS?

The recommended daily intake for adult women is 310–320 mg.

With PMS, slightly higher doses may be helpful – especially in forms like magnesium citrate or magnesium glycinate, which are gentle and well-absorbed.

Tip: Start with a low dose and see how your body reacts.

Conclusion: Magnesium Magic?

It’s not a miracle cure – but magnesium can be a real game changer if PMS is throwing you off each month. Whether it's cramps, mood swings, or that vague feeling of discomfort before your period: magnesium works gently but effectively.

So maybe you don’t need painkillers. Maybe you just need more magnesium.

Frequently Asked Questions: Magnesium for PMS

Which form of magnesium is best for PMS?

Magnesium citrate or magnesium glycinate – they’re well tolerated and calming for muscles and nerves.

When should I take magnesium for PMS?

Ideally daily throughout your cycle – especially in the second half, when PMS tends to show up.

How fast does magnesium work for PMS?

It depends on your magnesium levels. Many women notice improvements to hormonal imbalances after one to two cycles.

Can I get magnesium through food?

Yes! Foods like nuts, seeds, leafy greens, whole grains, and dark chocolate are great sources. For stronger symptoms, a supplement may help.

Are there side effects?

Magnesium is generally safe. High doses can cause soft stools or diarrhea. Start low (150–200 mg) and increase gradually.

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