Magnesium and period pain

Magnesium is an element classified as an alkaline earth metal in the periodic table. Magnesium serves many functions in the human body. It’s important for protein synthesis, healthy bone formation, regulating blood pressure, maintaining heart health, energy production, nerve function, blood sugar control and electrical conduction in the heart. [1]

Some of us may have heard people recommending Epsom salts to be added to a bath to help sore muscles. Epsom salts are Magnesium sulphate. No scientific basis for this idea was ever presented: it was just one of those things that everybody “knew,” a folk remedy justified by the generations of wise old wives and bathers. The physiology of it certainly wasn’t explained. No one ever mentioned it being a source of magnesium, even though that is by far the most plausible explanation for any benefit it might have. [2]

Magnesium is found in a variety of foods, especially those with lots of fibre. Nuts, leafy greens, legumes, and whole grains are among the best sources. [1] Absorption of magnesium in the gut is reduced in Vitamin D deficiency, more on Vitamin D to come in a later blog post.

According to the National Institutes of Health’s Office of Dietary Supplements, healthy adult men should generally consume 400 to 420 milligrams (mg) of magnesium daily. Healthy adult women should consume 310 to 320 mg daily. Pregnant women are recommended to consume a higher dose. [2] However most of us are unlikely to have any idea how much our magnesium intake is!

There have been studies over quite some time that Magnesium can be beneficial for pain and we are focusing on its potential benefits for period pains, or in the medical jargon dysmenorrhea. Period pain happens when the muscular wall of the womb tightens (contracts) more vigorously than usual. The mechanism by which Magnesium can reduce the sensation of pain is quite complicated, however in simple terms it reduces the sensitivity of pain receptors in our nerves and alleviates muscle contraction. [3]

In a double blind study in 1989 on 50 women it was shown to reduce pain in 84% of the women and it was suggested this was due to Magnesium’s direct muscle relaxant and vasodilatory effect. [4] It is this action as a muscle relaxant that would explain why Epsom salts baths can be so useful when in pain. In 1990 another small study found that a marked reduction in absences from work due to the dysmenorrhea was noted for women in the trial taking Magnesium [5]. In 2001 an article on herbal and dietary therapies for primary and secondary dysmenorrhoea mentions that overall magnesium was more effective than placebo for pain relief and the need for additional medication was less. [6]

Interestingly almost a decade later in 2008 a review stated ‘Dysmenorrhea affects up to 80% of reproductive age women, in many cases causing sufficient pain to dramatically affect social and occupational roles. Complementary and alternative treatments such as vitamin B1 and magnesium supplementation have not been studied as extensively but show some promise as well.’ [7] Whilst we appreciate that research needs time and money, the cynical perspective would feel a certain lack of urgency to investigate solutions for what can be completely debilitating pain for some women.

A more recent review in 2017 concluded that magnesium supplementation is effective in the prevention of dysmenorrhea as well as premenstrual syndrome, and menstrual migraine and in the prevention of menopausal symptoms. [8] Discussions and feedback from patients at A D Acupuncture would also support the validity of its use.

As we have said before supplements such as magnesium do not work in isolation, creating balance is key and everybody is different, but taking a daily magnesium supplement could be a useful way to support yourself and your period health. Also, do not forget that acupuncture can also help you have pain free periods; have a look at other posts on the Blog about period health.

References

1.       https://www.healthline.com/health/food-nutrition/magnesium-overdose-whats-the-likelihood#sources-of-magnesium

2.       https://www.painscience.com/articles/epsom-salts.php

3. Na et al. Magnesium in the Central Nervous System. https://www.ncbi.nlm.nih.gov/books/NBK507245/

4.       Seifert B et al., Magnesium—a new therapeutic alternative in primary dysmenorrhea primary dysmenorrhea. Zentralblatt Für Gynäkologie 1989, 111 (11): 755-60

5.       Fontana-Klaiber H and Hogg B. Therapeutic effects of magnesium in dysmenorrhea. Schweizerische Rundschau Für Medizin Praxis, Revue Suisse de Médecine Praxis 1990 April 17, 79 (16): 491-4

6.       Proctor M and Murphy P. Herbal and dietary therapies for primary and secondary dysmenorrhoea.  Cochrane Database Syst Rev 2001;(3):CD002124. doi: 10.1002/14651858.CD002124

7.       Bettendorf B et al.  Dysmenorrhea: contemporary perspectives. Obstetrical & Gynecological Survey: September 2008 - Volume 63 - Issue 9 - p 597-603. doi: 10.1097/OGX.0b013e31817f15ff

8.       Parazzini F et al. Magnesium in the gynecological practice: a literature review. Magnes Res. 2017 Feb 1;30(1):1-7.  doi: 10.1684/mrh.2017.0419.