Menstrual cramping, also know as know as dysmenorrhea, is one of the most annoying, and debilitating, symptoms of menstruation. Additional symptoms may occur, but they are a bit more manageable. Millions of women experience cramps and a combination of the following symptoms every single month:
- bloating
- constipation
- diarrhea
- fatigue
- breast tenderness
- headaches
- lower back pains
- dry skin
- breakouts
- forgetfulness
- poor concentration
- anxiety
- depression
- light and noise intolerance
Scientific evidence that directly links these symptoms to a single source or cause does not exist. However, many women around the world have explored different solutions to naturally treat their menstrual challenges. For example, essential oils have been used to naturally relief menstrual cramping and reduce water retention. Magnesium supplementation is an option that may very well be the key to experiencing less pain and more joy during your period.
How Magnesium Reduces Menstrual Cramps and Other PMS Symptoms
The uterus is a muscle which naturally operates involuntarily – basically responding to whatever it wants without the brain’s conscious control. It is hollow and thick-walled, and capable of retaining and nourishing a fertilized egg. Every month, if an egg is not fertilized, the inner lining of the uterus sheds. The uterus contracts to get rid of this lining. This mechanism of menstruation is normal; however, many women can attest to having feelings and symptoms of chaos within their uterus.
Magnesium is essential for various biochemical processes in the body, including hormone functionality. More than 300 enzymes depend upon this mineral for activation. Mineral levels are constantly changing, especially in menstruating women, and this may cause both physical and emotional changes if the body is not adequately replenished. This essential mineral supports the relaxation the uterus by behaving as a natural calcium channel blocker, switching off the muscle’s ability to contract. Magnesium also supports the production estrogen, progesterone, and testosterone, and rebalancing these hormones reduces the likelihood of estrogen dominance.
The pain experienced during menstruation is caused by inflammation. Prostaglandin is an example of an inflammatory chemical with hormone-like behavior. High levels of prostaglandins flooding to the uterus (as a result of chronic inflammation) contribute to menstrual pains.
A Little More on Hormones…
Estrogen dominance is often said to be the cause of reproductive dysfunction. However, some professionals believe that hormones such as estrogen are just not being metabolized properly – due to the lack of magnesium.
We cannot deny the importance of hormones. After all, they harmonize and control most bodily functions. However, understanding the role of magnesium can help us resolve hormonal imbalances more quickly. Let’s examine some of the hormones magnesium impacts:
- Sex hormones: Magnesium aids in the production of estrogen, testosterone, and progesterone.
- Melatonin: You may think of this hormone as your internal or biological clock. This hormone regulates the menstrual cycle, influencing when your period starts, how long it lasts, and how often it shows up throughout the year.
- Vitamin D: It’s considered both an essential nutrient and a hormone. Vitamin D is unique because it is produced by the body when the skin is exposed to sunlight. The liver and kidneys process vitamin D and transform it into a form that is usable throughout the body. Magnesium supports the intricate process of vitamin D activation. Vitamin D has been shown to reduce the production of inflammatory chemicals such as prostaglandins, thus reducing menstrual pains.
- Serotonin: Many blame this “happy hormone,” or the lack thereof, for moodiness during their cycle. Nerve cells produce this hormone and utilize magnesium to form the protective myelin sheaths that improve nerve impulses.
- Cortisol: Also known as the stress hormone, cortisol can influence the menstrual cycle by increasing abdominal pain and stifling ovulation. Magnesium helps to calm the nervous system and reverse the influence of stress over the body.
- Insulin: This hormone regulates the levels of sugar in the blood. As stated previously, hormone levels are constantly changing during a woman’s cycle. These changes influence blood sugar levels, which then impact insulin levels. Oftentimes, women consume more carbohydrates before and during her period. Magnesium levels reduce when blood sugar is too high because the cells utilize the mineral to help bring glucose inside the cell.
Natural Sources of Magnesium
So many of us are magnesium deficient, and this malnutrition manifests as a host of different problems. Experts estimate that 80% of the United States population has a magnesium deficiency. Fortunately, magnesium can be found in a variety of plant foods, especially those that have been grown with nutrient-dense fertilizers. Some of the best plant foods containing high levels of magnesium are:
- pumpkin seeds
- spinach
- cashews
- black beans
- dark chocolate
- avocado
- brown rice
- potato
- kidney beans
- banana
- raisins
What Makes Magnesium So Special, Anyway?
Chlorophyll is a green pigment naturally found in plant leaves and stems. Magnesium is the essential mineral found within the heart of a chlorophyll molecule, and without it, plant leaves cannot capture sunlight. Sunlight is required for a plant to make food, a process known as photosynthesis.
Just imagine your red blood cells with little to no iron. How well would the cell function? How well would YOU function? Not well at all. Iron is essential for the production of the red blood cells, and each red blood cell contains a molecule called hemoglobin which carries oxygen throughout the body. Magnesium is crucial for plants just as iron is for humans. Since we get energy and nutrients from plants, magnesium is important for our well-being too.
Why Opting For Magnesium Supplements May Be Necessary
Magnesium deficiency exists in the United States partly, if not largely, due to the fact that nutrition is disappearing from our soil and the foods that are grown within it. Also, the standard American diet (SAD) lacks many essential nutrients and makes the absorption of magnesium difficult.
If you are discovering that you are not getting enough magnesium from natural sources, magnesium supplements may be a necessary option for you. There are many different forms with varying purposes, so a little research is necessary. Here are some forms you may come across in the stores:
- Magnesium oxide: This is one of the most popular forms and it has a laxative effect. The absorption rate of the magnesium is low. Some people use it for digestive related issues such as heartburn, indigestion, an upset stomach, and constipation.
- Magnesium chloride: Magnesium is more absorbable in this form and it’s often found in magnesium oil based body sprays and lotions. It absorbs very well through the skin and is good for athletes and those who suffer from dull muscle pain.
- Magnesium sulfate: Usually found as bags of epsom salt. Add this to baths to relieve sore muscles.
- Magnesium citrate: Popular for the treatment of constipation, and magnesium absorption is low.
- Magnesium malate: This form is combined with malic acid and helps the cells produce and utilize energy more efficiently. It eases muscle soreness and is highly beneficial in patients with fibromyalgia.
- Magnesium chelate, chelated magnesium, or magnesium amino acid chelate: Although magnesium is easily absorbed, this form typically has glutamate or aspartate attached to the magnesium. Glutamate and aspartate are excitotoxins that overstimulate neurons and exhaust functions of the brain – leading to damage or death of brain cells. Please, stay away from this form.
- Magnesium glycinate: Combined with the amino acid glycine, it’s highly absorbable and effective. Many people use this form for sleep challenges and to relieve anxiety.
- Magnesium L-threonate: The latest, and perhaps the greatest. It is great for brain health because of it’s ability to quickly move magnesium ions into nerve cells and mitochondria.
My Top Picks For Menstrual Cramps and Overall Health
1. Magnesium Glycinate
Magnesium glycinate is popular, easy to find, affordable, and effective. It’s an ideal choice to resolve a magnesium deficiency. The body absorbs it well, which is awesome when you need something fast-acting during the worst moments of menstruation.
KAL Magnesium Glycinate 400 mg is one of the best oral magnesium supplements for menstrual cramps. I personally use this and find it to be very effective.
Pros:
- Vegan
- gluten free
- soy free
- dairy free
- non-GMO
Cons:
- The tablets are huge. However, the size is comparable to other nutritional supplements on the market.
2. ReMag Pico-Ionic Liquid Magnesium
Dr. Carolyn Dean, author of The Magnesium Miracle, has spent several years researching the importance of magnesium and why we all should be more proactive about finding good sources of this mineral. ReMag pico-ionic liquid magnesium was created to support the several hundred enzyme systems of the body, and many people have experienced nothing short of a miracle.
Pros:
- Pico-ionic forms of magnesium are highly absorbable and up to 10 times more effective than other forms of magnesium. Minerals must enter the cells through channels, or little door-like openings. This magnesium ion is so small, hence the name “pico”, that it can enter the cell almost immediately. Also, this supplement does not have a laxative effect, which is definitely a convenient feature.
Cons:
- Some have reported dissatisfaction with the bitter taste of Pico-Ionic Liquid Magnesium. Diluting a serving in a glass of water may be an effective solution for this problem.
Bottom Line
Menstrual cramps are not normal. The pain is always a sign that something is not working right internally. Fortunately, there are natural remedies available to us that can reduce or eliminate the awful symptoms that come along with menstruation. Consuming magnesium-rich foods and supplements are a couple of methods that have been proven to support the uterus and improve female-well being. I hope that you will have a testimony to share with other women – one that demonstrates the goodness and importance of nutrition.