Several months ago I did a training on period pain and what supplements I would recommend for certain period symptoms.
One of the supplements was magnesium for your period cramps and interrupted sleep!
During the training, I didn’t specify which magnesium supplement to use. Not knowing there are several different kinds, after the training, my best friend went out to get magnesium for her sleep issues around her period.
The next morning, I woke to a panicked text from my best friend asking if it was normal to be glued to the bathroom after taking magnesium. This is when I knew I made a mistake by not saying which type of magnesium.
I should have told my friend to take magnesium glycinate, but she took magnesium citrate, which is also the same magnesium doctors give you before a colonoscopy. Oops!
Why is Magnesium so important?
Magnesium has become a buzzy supplement lately. People talk about magnesium with cramps, muscle recovery, relaxation, and more, especially for women in their mid 30s and older. But why is it so important?
Magnesium is needed for more than 300 biochemical reactions in your body. It helps with nerve function and muscle function. It supports your immune system. It keeps your heartbeat steady. It helps with your bones’ strength. It assists blood glucose levels. It’s a large part of energy and protein production.
It is involved with a lot of your body’s functions.
Unfortunately, 50% of the general population is deficient in magnesium. Even worse, 74% of women of a fertile age are deficient in magnesium. And women who have hormone related conditions (like thyroid, PCOS, endometriosis, PMS, PMDD, and more) have a rate of 55% deficient in magnesium.
Magnesium Deficiency
A blood test can determine if you’re deficient in magnesium. However, symptoms like low to no appetite, nausea, vomiting, muscle spasms or cramps, tremors, and an abnormal heart rhythm can all be signs of a magnesium deficiency. It’s also common to have constipation, headaches, and nighttime leg cramps when deficient.
When you’re deficient in magnesium, your brain, heart, and muscles are impacted the most by lack of magnesium.
Several factors can contribute to magnesium deficiency:
- Lower quality of soil that our food is grown in
- Diets high in processed foods
- Medications like birth control and diuretics
- A lifestyle of higher stress levels
Magnesium in Food
If you believe you have a magnesium deficiency or want to prevent deficiencies, you can do so through your diet.
Foods that are high in magnesium include:
- Avocado
- Black Beans
- Almonds
- Dark chocolate
- Pumpkin seeds
- Spinach
- Yogurt
- Bananas
- Brown rice
- Edamame
- Baked potatoes
- Salmon
- Quinoa
Adding more of these foods can support your symptoms and magnesium levels. You can also add electrolytes or salt your food to support your magnesium levels.
Types of Magnesium
Though you can get a large amount of magnesium through your diet, if you are deficient and looking to supplement with magnesium, you should know the types of magnesium (also so you don’t end up like my best friend in an “uh oh” situation!).
There are 10 types of magnesium:
Magnesium Glycinate
Great for calming effects, better quality sleep, muscle relaxation (including cramps!), and has a minimal laxative effect. This is the most common magnesium supplement I recommend to my clients.
Magnesium Lactate
Easily absorbed, but gentle on your digestive system. This is great for a general magnesium if you are deficient in magnesium.
Magnesium Citrate
Used to help with constipation because it has a laxative effect.
Magnesium Orotate
Good for heart health and has a low gastrointestinal side effect.
Magnesium L-Threonate
Used for brain health and cognitive function. Absorbs easily.
Magnesium Oxide
High magnesium content, but lower absorption. Used for constipation and other GI issues.
Magnesium Taurate
Supports blood sugar and blood pressure.
Magnesium Chloride
Good for muscle relaxation.
Magnesium Malate
Helps with fatigue and has minimal laxative effects.
Magnesium Sulfate
Used for muscle soreness. Though this is not ideal for a supplement, but is found in Epsom salt.
Next Steps
If you feel like you are deficient in magnesium, it’s important to get bloodwork done at your doctor’s office. From there, increasing your magnesium intake through your diet and then supplementing specifically (and determining your proper dosage) for symptoms are your next steps.
And if you still struggle with period pain, check out the free ebook From Painful to Pain Free Periods.
Or schedule a free Hormone Analysis Call to chat through your symptoms and find the next best steps for you.
