Magnesium is an essential mineral that’s involved in more than 300 bodily processes, including muscle and nerve function, blood sugar regulation, and blood pressure regulation. It’s also thought to help promote relaxation, which is why some people are mixing magnesium powders into their drinks before bedtime (think: sleepy girl mocktail) for more quality rest. But what about when you’re dealing with mega period cramps? Does magnesium help with that, too?

A growing amount of evidence suggests that magnesium deficiency may play a significant role in health conditions like PMS and severe period cramps, and that taking magnesium may help relieve period-related aches and pains, per a February 2017 review in Magnesium Research¹. While this may not be the case for everyone, some people with low magnesium may also get hit with symptoms like fatigue, muscle spasms, loss of appetite, nausea, stiffness, or weakness, per the Cleveland Clinic.

Can taking a magnesium supplement during your cycle help relieve those annoying, painful cramps? Here’s what you need to know.

Does magnesium help alleviate period cramps?

Magnesium supplements seem to help curb period cramping for some people. Research on PMS treatment going as far back as 2001 has found that magnesium can offer some relief, including this review in Cochrane Database of Systematic Reviews², which found that magnesium worked better than a placebo at reducing period pain in three small trials.

“Magnesium can be very helpful. It reduces the need for additional pain medications and comes with minimal to no side effects,” says Jaime Seeman, MD, board-certified OB/GYN in Omaha, Nebraska and creator of Doctor Fit and Fabulous.

During your period, hormones called prostaglandins make your uterus squeeze or contract to help blood flow out of your vagina. That squeezing mechanism can cause uncomfortable cramping, per Planned Parenthood. That’s where magnesium comes in: “Magnesium acts as a muscle relaxant, dilates blood vessels, and prevents the formation of prostaglandins, the chemical that causes the cramps,” says Dr. Seeman.

Just keep in mind: Everyone’s pain levels are different when it comes to period cramps. While magnesium supplementation may help some people with mild cramping, it may not help others with severe cramps or those with health conditions like endometriosis. Talk to your doctor if your cramps feel debilitating.

Which magnesium is best for menstrual cramps?

Experts generally recommend getting your vitamins and minerals from whole foods as much as possible, according to the Cleveland Clinic. Fortunately, there are many foods rich in magnesium that may help treat menstrual cramps, including the following, per the National Institutes of Health (NIH):

• Nuts and seeds like pumpkin seeds, chia seeds, almonds, cashews, and peanuts
• Spinach
• Beans, like black beans and kidney beans
• Edamame
• Baked potatoes (with the skin on)
• Brown rice
• Yogurt
• Milk or fortified soymilk
• Oatmeal
• Bananas
• Avocado
• Fortified cereal

That said, the studies looking at magnesium for period cramps had participants get more magnesium from supplements, not from food. An April 2024 study in the International Journal of Women’s Health and Reproduction Sciences³ and November 2022 study in Cureus⁴ both looked specifically at magnesium stearate and magnesium citrate. Other forms of magnesium, like magnesium malate (per Mount Sinai) and magnesium sulfate (per the Mayo Clinic), are also known for their muscle-relaxing properties, so they could also be good choices for period cramps.

What is the best dose of magnesium to take for period cramps?

There are no official recommendations on magnesium dosage for period cramps in particular, but “the usual dose is around 250 milligrams daily according to the studies,” says Dr. Seeman. You’ll want to stick with capsule or pill versions of the supplement, which you can often find at your local drugstore or grocery store. Other delivery methods—like sprays, gummies, or oils—haven’t been studied for period cramps.

Dr. Seeman recommends taking magnesium during your luteal phase, which usually starts after you ovulate (around day 15 of your cycle, on average) and lasts until your period begins. You can also try taking magnesium on the first day of your period for cramps. And if you’re magnesium deficient (which can be determined through blood work), your doctor may recommend you take a magnesium supplement every day, depending on the severity of your deficiency.

Keep in mind: It’s possible to take too much magnesium, which can result in side effects like diarrhea, nausea, and abdominal cramping. Make sure you’re following your doctor’s dosage recommendations, or those on the supplement label, to avoid overdosing or toxicity. Upper limits of supplemental magnesium are typically around 350 milligrams for most adults, per the NIH.

Other menstrual symptoms magnesium may help with

While you’re taking magnesium for cramps, you might notice other pre-period symptoms seem to ease up, too. According to the American College of Gynecologists (ACOG), the best magnesium for PMS will also help with:

• Bloating
• Breast tenderness
• Mood symptoms like anxiety, irritability, or depression

If you tend to get headaches before or around your period, magnesium might help with that, too. According to the American Migraine Foundation, magnesium oxide is frequently used in pill form to prevent migraine, and can be used as a preventative for premenstrual migraines—likely by preventing blood vessels in the brain from narrowing. This option can even be helpful for people with irregular cycles, per the American Migraine Foundation.

Other ways to treat period cramps

Magnesium isn’t your only option for period pain. You can also manage cramping with the following, according to Dr. Seeman and other sources:

• Try OTC pain meds. Try a non-steroidal anti-inflammatory (NSAID) medication like ibuprofen, Dr. Seeman recommends. This can help cut down on any sharp or gnawing lower abdominal, pelvic, or back pain while menstruating.
• Use a heating pad or hot water bottle. Similar to magnesium, heat acts as a muscle relaxant to reduce pain, per Houston Methodist. A hot bath or shower can work, too.
• Exercise. Regular aerobic exercise, like going for a walk, run, or bike ride, can boost your mood and energy levels, so you feel better overall, according to ACOG. (Don’t push yourself if you’re in too much pain, though.)
• Do something relaxing. Stress can make cramps worse and mess with your mood, the Mayo Clinic notes. Take a long walk, hit up a yoga class, or just block out an hour to tend to a chill hobby. Even taking a nap could help temporarily relieve symptoms.
• Try another supplement. Vitamin E, omega-3s, vitamin B1, and vitamin B6 have also been shown to help with PMS cramping, the Mayo Clinic says. Talk to your doctor to see if these supplements are right for you.

When to see a doctor about period cramps

If your cramps are debilitating (that is, they interfere with your life) and at-home options like magnesium or NSAIDs aren’t doing enough, reach out to your doctor, Dr. Seeman recommends. Together, you can talk about other treatment options like hormonal birth control. You can also decide about getting evaluated for conditions that might be making your cramps worse, like endometriosis.

FAQ

How long does it take for magnesium to work for period cramps?

While everyone’s body reacts differently to magnesium, some people notice a difference in their cramps relatively quickly. According to Dr. Seeman, you may notice improvements within your first cycle. That said, some people may need to take magnesium more consistently (especially if they have a deficiency) over weeks or months in order to feel an improvement in their period cramps. Talk to your doctor if you’re unsure about how long to take magnesium supplements for.

What does magnesium do for heavy periods?

Unfortunately, there is no evidence that magnesium will make a heavy period lighter. But it can ease cramping, which tends to hit on the heaviest days of your flow. This may make dealing with a heavier flow a little more manageable.

What other supplements help support your menstrual cycle?

Vitamin E, omega-3s, vitamin B1, and vitamin B6 have all been associated with an alleviation in PMS cramping, according to the Mayo Clinic. While they may not help period cramps directly, they may help support your body during this time of your cycle, to help lessen the severity of PMS. But of course, ask your doctor about these supplements before trying them.