TL;DR Magnesium is a must-have mineral when it comes to feeling your best during your period. It helps support relaxation, muscles, mood balance, and hormone balance—all things that can help keep your cycle running smoothly. You can find it in everyday foods like leafy greens, nuts, seeds, and dark chocolate (yes, please!). And if your diet needs a little extra, supplements can help too. Just start low, listen to your body, and remember—you're in charge of your wellness journey.†
Understanding Menstrual Health and Its Challenges
First, let’s get real about periods.
Menstruation is a normal, healthy part of life, but it can come with some not-so-fun symptoms.
Maybe you’ve had to miss work, school, or a fun event because of cramps or headaches.
Or maybe you’ve felt moody or just “off” before your period starts.
You’re not alone—lots of people go through this.
Some of the biggest challenges with menstrual health are:
- Not knowing what’s normal or how to feel better
- Dealing with myths or embarrassment about periods
- Not having access to the right products or information
- Missing out on important nutrients
But here’s the good news: you have the power to make your period experience better, and learning about nutrition—especially magnesium—can be a game-changer.
What Is the Role of Magnesium in the Body?
So, what’s the deal with magnesium and your period?
It’s a mineral your body needs for tons of important jobs, including supporting healthy:†
- Energy production so you don’t feel tired1,2
- Muscle function (including your uterus!) so they can relax and contract comfortably3,4
- Nerve function and mood balance2,5
- Blood sugar levels and blood pressure6
- Bones7
Your body can’t make magnesium on its own, so you have to get it from food.
But here’s the thing: a lot of people don’t get enough—and magnesium deficiency and menstrual cramps often go hand-in-hand. That lack of magnesium can make your period symptoms feel more intense.
How Does Magnesium Support Healthy Menstruation?†
Let’s get into the weeds and talk more about how magnesium and menstruation are deeply connected. Even if you feel good most months, keeping your magnesium levels in check can help your body stay balanced and resilient throughout your cycle.†
Supporting Comfortable Muscle Function
Magnesium helps your muscles—including your uterus—relax naturally. This means your body is better equipped to handle the normal contractions that happen during your period, helping you stay comfortable and active all month long. This is one reason why the link between magnesium and period pain is getting more attention—because when your muscles are at ease, you are too.†
Promoting Emotional Balance So You Can Manage PMS
Magnesium plays a role in calming your nervous system and supporting steady moods. By helping to regulate stress hormones and neurotransmitters, magnesium can help you feel emotionally balanced and at ease, even as your hormones shift throughout your cycle.†
Encouraging Headache-Free Cycles
If you’re already feeling good, magnesium can help you keep it that way by supporting healthy nerve function and blood flow. This may help you avoid those occasional menstrual headaches or migraines, so you can keep doing what you love.†
Supporting Hormonal Harmony
Magnesium is involved in the production and balance of key hormones like estrogen and progesterone. By keeping your magnesium levels steady, you’re helping your body maintain a smooth, regular cycle and supporting your overall reproductive health. There’s also a growing connection being explored between magnesium and heavy periods, especially when hormone balance is part of the picture.†
By making sure you get enough magnesium, you’re giving your body the tools it needs to keep your menstrual cycle running smoothly—helping you feel your best, every day of the month.†
What Are the Best Sources of Magnesium for Menstrual Health?
You don’t have to buy fancy foods to get more magnesium. Here are some easy, tasty options:
- Whole grains (like brown rice, oats, and whole wheat bread)8
- Beans and lentils
- Nuts (almonds, cashews, peanuts)9,10
- Seeds (pumpkin, sunflower, chia)10
- Dark chocolate (yes, really!)
- Leafy greens (chard, kale)10
- Bananas and avocados (bring on the guac!)
Try to mix these into your meals and snacks. For example, sprinkle nuts on your oatmeal, add beans to your salad, or enjoy a square of dark chocolate after dinner. The goal is about 320 mg of magnesium a day for most women.†
Magnesium Supplements: What You Need to Know
If you’re already supporting your menstrual health with a balanced diet and healthy habits, magnesium supplements can be a helpful way to maintain that strong foundation—especially if you want to make sure you’re meeting your daily needs.†
Sometimes, even with a healthy lifestyle, it can be tricky to get enough magnesium from food alone, and that’s where supplements come in as a supportive option.†
There are several types of magnesium supplements, like magnesium citrate, magnesium glycinate and bisglycinate, magnesium malate, and magnesium oxide, each with their own unique benefits.†
For example, magnesium glycinate and the menstrual cycle are a great match—this form is gentle on the stomach and is often used to support calmness, relaxation, and restful sleep. That’s especially helpful when your cycle has you feeling tense or wired.†
Choosing the right type depends on your personal preferences and how your body feels.
How to Use Magnesium Supplements to Support Wellness†
- Most people do well with 200–360 mg per day, but it’s a good idea to start with a lower dose and see how your body responds.†
- Take your supplement with food to help your body absorb it and to avoid any stomach upset.†
- If you’re unsure which type or dose is best for you, check in with your healthcare practitioner for personalized advice.
Who Might Consider Adding a Supplement?
You might consider a magnesium supplement if:†
- You want to make sure you’re consistently meeting your magnesium needs, especially during busy or stressful times
- You know your diet is sometimes low in magnesium-rich foods
- You simply want to support your already healthy menstrual cycle with an extra boost
Magnesium supplements can be a great addition to your routine, but they work best as part of your overall healthy lifestyle.
Potential Side Effects and Considerations
Magnesium from food is super safe, but too much from supplements can cause problems like:
- Diarrhea
- Nausea
- Stomach cramps
Don’t go over 360 mg a day from supplements unless your doctor says it’s okay. If you have kidney problems or take certain medications, check with your doctor first.
Integrating Magnesium into Your Menstrual Health Routine
Ready to take action? Here’s how to make magnesium and menstruation part of your wellness plan:
- Eat More Magnesium-Rich Foods: Try new recipes with beans, nuts, and greens. Even a smoothie with spinach and banana can help!
- Track Your Symptoms: Write down how you feel before and during your period. Notice if things improve when you eat more magnesium.
- Consider a Supplement: If you want to try one, start small and see how your body reacts.†
- Stay Hydrated: Water helps your body use magnesium better.
- Keep Up Other Healthy Habits: Exercise, sleep, and stress management all make a difference.
Magnesium Supplements by Seeking Health
Support your menstrual health naturally with Seeking Health’s high-quality magnesium supplements—your cycle will thank you. Whether you're navigating cramps, mood swings, or heavy flow days, our carefully formulated options, like Magnesium Glycinate, are designed to be gentle on your stomach while promoting relaxation, hormone balance, and muscle comfort. Don’t let your period run the show—give your body the daily support it deserves and feel more like you all month long.†
Optimal Magnesium provides two well-tolerated forms of bioavailable magnesium in one simple capsule. The malate form supports natural energy, while the lysinate-glycinate form supports relaxation and GI comfort. Binding magnesium to the amino acids lysine and glycine supports optimal absorption, GI comfort, and amino acid support for normal tissue repair. Magnesium glycinate’s simple chemical structure minimizes GI side effects commonly experienced from other forms of magnesium supplements.†
Magnesium Glycinate is ideal for those seeking a gentle and well-absorbed form of magnesium. The convenient powder makes it easy to adjust your serving size as needed. Magnesium glycinate minimizes the GI side effects experienced from common magnesium supplements by binding magnesium to the amino acid glycine. Glycine also acts as a neurotransmitter in the brain to support relaxation and a healthy response to stress.†
Magnesium Plus is ideal for those seeking magnesium health benefits from two superior types of magnesium plus vitamin B6 for optimal absorption. Each capsule serving provides 125 mg of elemental magnesium in the glycinate and malate forms plus 30 mg of P-5-P, the active coenzyme form of vitamin B6. While magnesium itself supports healthy energy levels, it also supports relaxation. Elevated brain levels of glutamate can lead to nerve excitability and difficulty calming down. By blocking glutamate’s ability to bind at NMDA receptors in the brain, magnesium helps to calm mood and focus.†
Want to learn more about magnesium and how to take it? Read our How to Use Magnesium guide for more information!
The Bottom Line
Magnesium and your period are more connected than you might think.
This powerhouse mineral supports muscle comfort, steady moods, and hormone balance, helping you feel more like you all month long.†
Whether you’re adding more leafy greens to your plate or exploring supplements for an extra boost, even small changes can make a big impact.†
Your cycle is unique, and with the right support—like magnesium—you can navigate it with more ease and confidence.†
You’ve got this!
References:
- https://pubmed.ncbi.nlm.nih.gov/31963141/
- https://pubmed.ncbi.nlm.nih.gov/39539878/
- https://pubmed.ncbi.nlm.nih.gov/39457008/
- https://pubmed.ncbi.nlm.nih.gov/24443652/
- https://pubmed.ncbi.nlm.nih.gov/29882776/
- https://pubmed.ncbi.nlm.nih.gov/34836329/
- https://pubmed.ncbi.nlm.nih.gov/37164266/
- https://pubmed.ncbi.nlm.nih.gov/17003299/
- https://pubmed.ncbi.nlm.nih.gov/1864954/
- https://pubmed.ncbi.nlm.nih.gov/24325082/
- https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
†These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.