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ingestible · for pms & menstrual health

Magnesium

Reviewed by the Nimbera editorial team · Last updated May 2026

Facchinetti et al. 1991 Obstet Gynecol (PMID 2067759) - Double-blind RCT of 32 women found magnesium pyrrolidone carboxylic acid (360 mg/day) significantly reduced total Menstrual Distress Questionnaire scores and the negative affect cluster vs. placebo, with measurable intracellular magnesium increases confirming supplementation.$20-35 per month

How to use

Take 300-400 mg of magnesium glycinate or magnesium citrate daily with food. Take one dose with lunch and one with dinner. Some evidence supports luteal phase dosing only (day 15 through day 1 of next period); continuous daily supplementation is also studied. Allow 2-3 cycles to assess benefit.

How it works

Magnesium acts as a natural calcium channel blocker in smooth muscle, reducing uterine cramping. It is a cofactor in over 300 enzymatic reactions, including those involved in neurotransmitter synthesis (serotonin, dopamine). Low intracellular magnesium levels have been documented in women with PMS, and supplementation may correct this deficit, improving mood stability and reducing muscle tension.

Where to buy

Thorne Magnesium Bisglycinate ($25-$35/90 caps), Pure Encapsulations Magnesium Glycinate ($28-$38/120 caps), Natural Vitality CALM Magnesium Citrate powder ($18-$25/8 oz). Available at Whole Foods, iHerb, Amazon.

Typical cost: $20-35 per month

Safety notes

High doses (over 400 mg/day) can cause loose stools or diarrhea - start low and increase gradually. People with kidney disease should not supplement magnesium without medical supervision. May have additive effects with medications for hypertension or muscle relaxants. Magnesium oxide has low bioavailability - choose glycinate or citrate forms.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Facchinetti et al. 1991 - Obstet Gynecol (PMID 2067759)

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.