What is magnesium?
Magnesium is an essential mineral that plays an important role in many body functions such as maintaining muscle and nerve function, controlling blood sugar levels, and promoting bone health.
There are common types of magnesium as follows:
- Magnesium citrate is effective in relaxing muscles.
- Magnesium glycinate helps increase absorption and supports the digestive system.
According to a review published in Magnesium Research, magnesium may help relieve pain and is effective in preventing menstrual cramps and premenstrual syndrome (PMS).
Benefits of magnesium supplementation for menstrual cramps:
Muscle relaxation
Magnesium acts as a natural muscle relaxant, helping to regulate calcium levels in the muscles. “Calcium promotes muscle contraction, while magnesium helps the muscles relax,” says obstetrician-gynecologist Dr. Chetna Jain. By facilitating muscle relaxation, magnesium reduces the intensity and frequency of uterine contractions, reducing the pain associated with menstrual cramps.
Prostaglandin regulation
High levels of prostaglandins, which trigger uterine contractions to help shed the uterine lining, are responsible for severe menstrual cramps. Magnesium can help regulate the production and activity of prostaglandins, reducing the levels and severity of menstrual cramps.
Reduce inflammation
In a study published in the European Journal of Nutrition, increasing magnesium intake reduced inflammation levels in the body. By reducing inflammation, magnesium reduces the discomfort and pain associated with menstrual cramps.
Neurological function and pain perception
Magnesium plays an important role in the function of neurotransmitters, which are chemical messengers. The mineral also helps regulate nerve signals. “If your nerve function is normal, it can reduce the perception of pain,” says Dr. Jain. “This can make menstrual cramps less intense.”
Hormone balance
Magnesium helps balance hormones, including estrogen and progesterone, which fluctuate regularly during the menstrual cycle. Balanced hormone levels, achieved through a healthy, magnesium-rich diet and regular physical activity, can help reduce menstrual cramps.
Improve blood flow
Magnesium helps dilate blood vessels, improving blood circulation throughout the body. Increased blood flow, especially to the uterine area, can reduce the severity of cramps and menstrual pain.
