How much magnesium should I supplement to reduce menstrual cramps?
According to the National Institutes of Health, women over the age of 19 should get at least 310 mg of magnesium per day. You may want to start with a lower dose to see how well you tolerate it.
To relieve menstrual cramps by increasing your magnesium intake, consult your doctor. Some studies suggest that you should not consume more than 350 mg of magnesium per day to prevent side effects.
According to research published in the Iranian Journal of Nursing and Midwifery Research, it takes at least two months for magnesium to be effective in treating menstrual cramps.
Magnesium-Rich Food Sources Help Relieve Menstrual Cramps
Incorporating magnesium-rich foods into your diet may help reduce menstrual cramps. Some magnesium-rich foods include:
Green leafy vegetables
Nuts such as almonds, cashews, pumpkin seeds and sunflower seeds
Whole grains, brown rice, whole wheat, oats and quinoa
Black beans, lentils and chickpeas
Salmon and mackerel
Black chocolate
Avocado
Banana
Dairy and yogurt products
Tofu
Who should avoid taking magnesium for menstrual cramps?
Using magnesium to treat menstrual cramps is safe for most women, however, caution is needed in certain groups of people:
Women with kidney disease
The kidneys regulate magnesium levels in the body, impaired kidney function can lead to magnesium accumulation, causing hypermagnesemia.
People who are taking medication
Magnesium can interfere with the absorption of antibiotics such as tetracycline and fluoroquinolone, so people taking Bisphosphonates, which are used to treat osteoporosis, should also avoid taking magnesium supplements, as it can interfere with absorption.
People with digestive disorders
People with Crohn's disease or celiac disease may have a reduced ability to absorb magnesium, or they may have taken magnesium supplements as part of their treatment.
