Magnesium

Magnesium helps to relax muscles, reducing painful cramps and body aches. It is also an electrolyte that helps regulate the body’s fluid balance, reducing water-retention related symptoms such as breast tenderness and bloating. Magnesium Bisglycinate is one of the most highly bioavailable forms. It is chelated, meaning “bound” to the amino acid glycine, which helps it pass more easily through the gut wall.

Benefits

Painful cramps
Breast tenderness
Headaches
Bloating
Overall PMS

Magnesium is involved in over 300 enzymatic reactions, including energy production, DNA synthesis, and muscle contraction.

References

Ebrahimi E, Khayati Motlagh S, Nemati S, Tavakoli Z. Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. J Caring Sci. 2012;1(4):183-189 RCT (placebo)
Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401-405 RCT (placebo)
De Souza MC, Walker AF, Robinson PA, Bolland K. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. J Womens Health Gend Based Med. 2000;9(2):131-139 RCT (placebo)
De Souza MC, Walker AF, Robinson PA, Bolland K. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. J Womens Health Gend Based Med. 2000;9(2):131-139 RCT (placebo)
Seifert B, Wagler P, Dartsch S, Schmidt U, Nieder J. Magnesium--eine therapeutische Alternative bei der primären Dysmenorrhoe [Magnesium--a new therapeutic alternative in primary dysmenorrhea]. Zentralbl Gynakol. 1989;111(11):755-760 RCT (placebo)
Facchinetti F, Borella P, Sances G, Fioroni L, Nappi RE, Genazzani AR. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol. 1991;78(2):177-181 RCT (placebo)
De Souza MC, Walker AF, Robinson PA, Bolland K. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. J Womens Health Gend Based Med. 2000;9(2):131-139 RCT (placebo)
Facchinetti F, Sances G, Borella P, Genazzani AR, Nappi G. Magnesium prophylaxis of menstrual migraine: effects on intracellular magnesium. Headache. 1991;31(5):298-301 RCT (placebo)
Walker AF, De Souza MC, Vickers MF, Abeyasekera S, Collins ML, Trinca LA. Magnesium supplementation alleviates premenstrual symptoms of fluid retention. J Womens Health. 1998;7(9):1157-1165 RCT (placebo)
Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401-405 RCT (placebo)
Yaralizadeh M, Nezamivand-Chegini D , Najar S , Namjoyan F , Abedi . Effectiveness of magnesium on menstrual symptoms among dysmenorrheal college students: A randomized controlled trial. International Journal of Women's Health & Reproduction Sciences. 2024. 12(2) RCT (placebo)