I don’t know about you but when the time of the month comes, I feel my body physically try to fight me! It’s something women go through every month (typically) but it’s still so jarring when it arrives. I’m never truly prepared for it. Personally, my journey with my periods have only gotten worse. My menstrual cramps have intensified over the years and it’s truly affected my quality of living during the first few days of my cycle. In one incident, while using the restroom, I felt a stabbing pain shoot up my rectum so intensely that I flew from the toilet and fell to the ground. I had never experienced that type of excruciating pain! I knew I had to act or else I would be in a constant array of pain.
Enter Magnesium
You may have read my previous post and uncovered my love for magnesium glycinate. Magnesium is a required cofactor in over 300 enzymatic reactions making it extremely important in biochemic functioning. It’s the fourth most common mineral in the body. Aids in energy production and is a muscle relaxant. It’s benefits vary but range from improving:
- magnesium deficiency
- depression
- blood pressure
- migraines
- diabetes
- muscle cramps
- reduces anxiety
What Happens During Menstruations
What happens to our body monthly that ends up creating these horrible cramps? Well, it begins with our monthly cycle which starts on the first day of our period to the beginning of our following period. Typically a healthy cycle is anywhere from 24-38 days. During “the time of the month”, your body has come to the conclusion that no baby will be hosted this month and so estrogen and progesterone levels drop, signaling time for menstruation. There’s a discarding of the uterus lining that’s been building up throughout the month in hopes of hosting a potential baby. This thicker lining was meant for the fertilized egg to implant itself and start a pregnancy. If you get pregnant, you need the lining so the period ceases. However, if you don’t get pregnant, tissue and blood from the uterus lining escape through the cervix and leave the body through the vagina.
What Are Menstrual Cramps and Why Do We Have Them
Menstrual cramps occur when the uterus contracts during our period in an attempt to remove the thick lining off the walls of the uterus. Prostaglandins (hormone-like substance that plays a role in inflammation and pain) trigger this contraction. Cramps are usually worse during the first few days of your period which tends to be the heaviest. They can also occur a few days before the start of the period. Severe cramps also may be a sign of disorders like
- Endometriosis– tissue similar to uterus tissue are outside of the uterus (typically by ovaries, fallopian tube or growing on pelvis) causing inflammation and pain during menstruation
- Uterine fibroids– non cancerous muscle/tissue growths grow on wall of uterus
- Pelvic Inflammatory Disease-Infection of woman’s reproductive organs usually caused by STDs like gonorrhea or chlamydia
Magnesium’s Role in Reducing/Preventing Cramps
A journal in The International Journal of Women’s Health and Reproductive Sciences did a double blind placebo controlled study on 60 women self reporting 5-9 pain from menstruation. They were placed in three different groups. First group took magnesium 300 mg, second group took 150 mg and last group took a placebo pill. Rating results from a score of 0-10 were as followed: (*Mg stands for Magnesium*)
| Magnesium 300mg | Magnesium 150 mg | Placebo Effect |
| Average Cramps pain rating 6.5 prior to Mg and 1.5 reported post MG | Average Cramps rating 6.6 prior to Mg and 3.9 post MG | Average Cramps rating 6.7 prior to placebo and 6.7 post placebo |
| Average headache rating prior to Mg 3.9 and post Mg 0.5 | Average headache rating prior to Mg is 4.5 and post is 1.8 | Average headache rating 4.0 prior to placebo and 3.9 post placebo |
| Average Depression score prior to Mg 5.9, post Mg 1.6 | Average Depression Score prior to Mg 6.0 and post Mg 3.0 | Average depression rating prior to placebo is 5.5 and post placebo is 5.4 |
This study showed a significant reduction in menstrual cramps when adding 150-300 mg of magnesium supplementation daily, during menstrual cycle. The higher magnesium dosage created even more reduction in pain.
Another study found reduction in menstrual cramps when taking magnesium in combination with b6 (helps to make DNA, neurotransmitters, and hemoglobin). B6 helps to boost mood and reduces anxiety. Great for reducing PMS.
Personal Experience
As I’ve discussed, my menstrual cramps have become more and more severe over the years. So much so that I planned to start taking pain medication for it. If you’ve read my previous post on migraines, the only time I would tend to reach for pain medication is during my migraines as they would not go away if I didn’t. That’s why prevention is key. So I’m definitely not someone who takes medication use lightly, even if it’s over the counter. This past week my period came about 3 days early, was definitely not expecting it. But two days prior to it arriving I took magnesium glycinate to ensure a well rested night. 400mg one night and 200 mg the next night. I also take a multivitamin that I started about 2 months ago. Contains 30 mg of magnesium.
When my period sprung on me, I prepared all day for the unbearable cramps I was sure to have. And when they didn’t come the initial day I prayed the intensity wouldn’t double the next day. Long story short, it never came. Not one stabbing cramp. This is unheard of for me. I truly would not be able to remember the time before this that I experienced no cramping. It has definitely been years. Although short, my experience with magnesium and menstrual cramping have been extraordinary. Of course this was the first cycle I tried higher doses of magnesium with and it’s inspired me to write this article; but I do plan to make this my menstrual ritual! Will update in months to come!
What’s The Verdict?
There’s plenty of information out there outlining the benefits of these minerals/vitamins for issues we typically reach towards pharmaceuticals to fix. Whenever trying new supplements or changing your medical routine, it is always best to consult a doctor especially if you’re on medication. You can experience toxicity from magnesium if you take too much. The recommended daily dosage of magnesium for women aged 19-51 is 310-320mg and for men 400-420.
Aside from your doctor’s advice, it’s equally important to be your own advocate. Get labs taken. Magnesium only has about 1% of it’s total body levels in the blood. The other 99% are stored in tissue, bone and muscle. Magnesium is also emitted to the blood during stress so the blood serum can appear to be in normal levels due to stressful activity. So if you’d like a well rounded view of your magnesium, you can test your blood serum, urine sample, you can do the EXA test which tests magnesium in the cell through a sample of your mouth cells. If you know you don’t take in enough magnesium through your diet you can start supplementing and see how you feel. Chances are if your deficient or just want to maintain great magnesium levels, you’ll start sleeping better, may notice reduction in anxiety, and may just be able to stop those annoying cramps from dictating your life once and for all!
Recommended Magnesium: Magnesium glycinate. High bioavailability and less likelihood to create diarrhea or GI distress.
Also Read: Amazing Ways to Fix Insomnia Through Meditation and Nutrition
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487054/
https://www.medicinenet.com/benefits_of_taking_magnesium_glycinate/article.htm
https://www.hsph.harvard.edu/nutritionsource/magnesium/#:~:text=RDA%3A%20The%20Recommended%20Dietary%20Allowance,cause%20harmful%20effects%20on%20health.: Magnesium: The Remedy to Menstrual Cramps
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