What happens to your period cramps when you take magnesium

Magnesium supplementation or the increase in food intake can help with period cramps and painful sensations at the bottom of the abdomen and back.

Jump at the main dishes to remember.

1. Relaxation the muscles

Magnesium helps relax the smooth muscles of the uterus, which can reduce the intensity and frequency of cramps.

2. reduces inflammation

The anti-inflammatory properties of magnesium can alleviate the pain linked to inflammation linked to the period.

3. Prostaglandins balance

High prostaglandine levels trigger uterine contractions and pain. Magnesium can help reduce their levels.

4. Reduces the perception of pain

Magnesium regulates nervous signals and neurotransmitters, reducing the intensity of cramps.

5. supports the balance of hormones

Magnesium can help stabilize estrogens and progesterone, reducing PMS and menstrual symptoms, including migraines.

Things to consider before taking magnesium for period cramps

Additional considerations include:

• Study size: Most studies on magnesium and cramps have been weak, so its effectiveness is not clear. However, magnesium is considered at low risk and potentially effective.
• Food approach:: People with menstrual pain can benefit from more food or supplements rich in magnesium, especially if they are deficient.
• Benefits for other women’s health: Research suggests that this can help with the symptoms linked to perimenopause and menopause such as heat puffs, insomnia and joint pain.

How much and what type of magnesium is the best for cramps?

No official directive exist for the magnesium dose specifically for period cramps. However, some people may find relief with Doses lower than recommended::

• A 2010 clinical trial with 150 women with PMS tested 250 mg of magnesiummagnesium more 40 mg of vitamin B6and a placebo.
• After two months, the two magnesium groups reported relief from symptoms, especially those who take magnesium with vitamin B6.

Magnesium types and absorption vary::

• Magnesium glycinate: Highly absorbable and often recommended for menstrual pain due to its anti-inflammatory properties.
• Magnesium citrate: Well absorbed and commonly used, but frequently for general health or digestion.
• Topical magnesium: Found in sprays, patches or lotions. Limited research exists on its effects on period pain.

What does magnesium do in the body?

Magnesium is essential for many bodily functions and helps the following elements:

• Reduces inflammation
• Supports mood by fighting depression and anxiety
• Regulates blood sugar
• Improves sleep
• Prevent migraines
• Promotes heart health and lowers blood pressure
• Supports muscle and bone health

Most people receive enough magnesium from their diet, but supplementation can be recommended if the levels are low.

Are magnesium supplements sure for you?

Most people have little or no side effects. However, keep in mind the following:

• Important doses (more than 320 milligrams per day) can cause diarrhea, nausea and vomiting.
• Magnesium can be dangerous For People on diuretics, heart medications or antibiotics.
• Those with renal problems Toxicity of the risk of magnesium.
• Magnesium toxicity symptoms Include abdominal bloating, cramps, depression, diarrhea, facial rinsing, lethargy, muscle weakness, nausea and vomiting.

Health care providers generally do not recommend magnesium supplementation if your magnesium levels are healthy.

How can you get magnesium in your diet?

The recommended food allowance (GDR) of magnesium for females Understand:

• 31 to 50: 320 mg (360 mg if pregnant))
• 19 to 30: 310 mg (350 mg if pregnant))
• 14 to 18: 360 mg (400 mg if pregnant))
• 9 to 13 years old: 240 mg

The GDR for adolescents and adults men is 400 to 420 mg.

You can get enough magnesium with food. Examples of foods rich in magnesium include:

• Dairy products
• Dark chocolate
• Fish
• Fruit
• Legumes
• Nut
• Seeds
• Whole grains

When to consult a health care provider

If you have symptoms of magnesium deficiency, such as fatigue, cramps, nausea or irregular heart rate, ask your health care provider a blood test. They can recommend supplements if necessary.

Current magnesium deficiency symptoms include:

• Loss of appetite
• Fatigue
• Irregular heart rate
• Muscle cramps or weakness
• Nausea or vomiting
• Numbness or tingling

Higher risk groups for magnesium deficiency include:

Other ways to relieve vintage cramps

The pain of the period varies in intensity and timing. For some, it can be serious enough to disrupt daily life.

The emergency options include:

• NSAID: Over -the -counter medications such as ibuprofen or naproxen reduce prostaglandins and are front line treatments.
• Light activity: Soft walking or exercise can release endorphins and improve blood circulation.
• Heat: Heating pads or hot baths can alleviate cramps and back pain.
• Tea: Tea based on plants such as ginger, chamomile, peppermint or fennel can help reduce inflammation and spasms.
• Integrative therapies: Acupuncture, acupressure and nerve stimulation can help.
• Rest: Sleep, meditation and yoga help overall adaptation and pain.
• Birth control: Hormonal options such as IUDs, Rings, Patchs and Pills can reduce menstrual pain.

Main to remember

• If you plan to use magnesium supplements, talk to your health care provider, especially if your diet already meets your needs.
• While magnesium can slightly facilitated Period cramps by relaxing muscles and reducing inflammation, its effectiveness varied And may not help everyone.
• Consult your health care provider if your symptoms are severe; They can be due to conditions such as endometriosis, which require a more in -depth assessment.