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From periods to restless legs: Can magnesium help with women’s health issues?
Written byAmy Bonifas
Reviewed byMadalena Vieira Costa
New research suggests magnesium could support women in a whole host of ways – H&B nutritionist Madalena Vieira Costa is here to break down the science
Summary
1Magnesium can ease stress and PMS symptoms
Magnesium also helps to balance menstrual-related hormones like progesterone, which dips just before your period...
2Magnesium could help to prevent migraine attacks
Research has found that women are twice as likely to get migraines as men and that people with migraines often have lower levels of magnesium...
3Magnesium might give relief for restless legs
A small study showed that magnesium and vitamin B6 could help reduce symptoms...
The secret may be out about many of magnesium’s benefits, but when it comes to women-specific symptoms, it’s yet to make a real name for itself – until now. We invited our nutritionist Madalena Vieira Costa to share some of the research and pinpoint some of the areas where magnesium could help.
Magnesium can ease stress and PMS symptoms
We know that feeling stressed can affect your menstrual cycle and may also contribute to more severe premenstrual symptoms.1
“If this is something that you experience, magnesium may support your stress response2,” says Madalena. Reducing anxiety, and therefore levels of cortisol, can positively affect your cycle and wellbeing.
Magnesium also plays a part in the regulation of menstrual-related hormones like progesterone, which dips just before your period and can cause irritability and low mood. As a result, some studies3 point to magnesium as a way to help with managing PMS.
Magnesium could help take the edge off period pain
“Magnesium might also help with period cramps,” says Madalena. One study3 showed that taking magnesium daily can help reduce menstrual cramping in some people.
The reason for this is that magnesium has a role to play in contraction and relaxation of the muscles in the uterus, and it may reduce the production of prostaglandins4 – the hormone-like substances that cause your uterus to contract, in turn causing period pain.
“Some of my clients find massaging magnesium gel into their stomach may help with period pain,” says Madalena. “By applying it topically, it’s absorbed through the skin and can work in a specific area, as well as the positive effect massage can have on pain.”
Magnesium could relieve symptoms of perimenopause and menopause
“Magnesium has an impact on stress, mood issues and anxiety, and I’ve met a lot of women who experience these symptoms when approaching menopause,” says Madalena. “Because of this, magnesium could be a good symptom supporter if stress and anxiety are something you experience.”
There’s also plenty of research5 to back up magnesium’s benefits on our sleep quality and length of sleep – another big symptom that perimenopausal and menopausal women might struggle with.
The research is currently small but growing when it comes to magnesium and its role in hot flushes, magnesium as a solution is currently very much a watch-this-space situation!
Magnesium could help to prevent migraine attacks
Research has found that women are twice as likely to get migraines as men6 and that some people with migraines may have lower levels of magnesium.7
A 2021 study8 found magnesium oxide to be as effective as valproate sodium (a medicine for migraines) at preventing migraine attacks.
“Magnesium influences the function of your neurotransmitters (your brain’s chemical messengers) and stabilises the chemicals they release,” says Madalena. Some experts think that an imbalance can cause migraines.
“The mineral also plays a role in vascular smooth muscle and endothelial cell function, which might help prevent the onset of migraines,” she adds.
But magnesium’s effectiveness really depends on the individual and the reason for their migraines. As Madalena says: “Although the research is promising, you might find that it doesn’t work for you.” With any health-related issue, it’s best to talk to your GP in the first instance.
Magnesium might give relief for restless legs
Just like migraines, double the amount of women than men experience restless leg syndrome9, with researchers suggesting that changing levels of oestrogen could be the culprit. This would explain why it can be more common in middle age and pregnant women.
Restless leg syndrome is a nervous system disorder that causes an overwhelming urge to move your legs. It can also cause pain and negatively impact sleep, as it tends to get worse at night. A small study showed that magnesium and vitamin B6 could help reduce symptoms and improve sleep quality within two months.10
“This might be down to magnesium’s role in the nervous system and muscle function,” says Madalena. It could also be the reason why so many social-media videos talk about rubbing magnesium on your feet or legs.
“If you’re pregnant and want to try magnesium for restless legs, speak to your GP first as they can advise whether it’s safe and suggest the right dose for you,” she advises.
Magnesium could help you stay healthy
One thing’s for sure – topping up on magnesium now could help stave off future problems related to menopause, like lower bone density.
One study showed that 84% of postmenopausal women with osteoporosis had a magnesium deficiency.11
“It’s essential to get enough magnesium, calcium and vitamin D as you approach menopause, as this will help you retain strength in later life,” says Madalena.
There are plenty of ways to boost our magnesium intake without supplementation, such as by eating foods like leafy greens, whole grains, nuts – and cacao. Dandelion tea is also high in magnesium, according to Madalena, if you fancy an alternative to your usual cuppa.
“Ideally, women need 270mg of magnesium daily. Magnesium glycinate is the most bioavailable, which means it’s the most easily absorbed, but citrate is also a good option,” Madalena says.
Magnesium sprays and bath salts are worth a try if you're struggling with sleep or stress. “Although the evidence is scarce, some studies12 suggest that salts can soak into the skin and then enter your system,” she goes onto say.
If you feel that the process of soaking or spraying works for you, you can use them whenever you need a de-stress or chill-out moment. Talk to your doctor before adding anything new to your routine.
The final say
Regardless of what you might hear on TikTok, there is no miracle cure for the different symptoms that women experience. Presuming there’s nothing medically wrong, Madalena says “nothing beats a healthy, balanced diet” – alongside a dedicated focus on managing your stress levels and plenty of feel-good movement.
Magnesium could be a worthy addition to your supplement roster, however, and many of its benefits are interlinked. “Due to its role many important functions of the body, ensuring adequate levels of magnesium in your diet may have a positive impact on your health and wellness, including your mental wellness, PMS and sleep issues during perimenopause,” says Madalena.
And, because it plays in important part in hormone and neurotransmitter pathways in the brain, it can help with nervous system-related issues like restless legs and migraines – though as with all supplements, you should speak to your GP before trying anything new, especially if you’re pregnant.
1. Gollenberg AL, Hediger ML, Mumford SL, Whitcomb BW, Hovey KM, Wactawski-Wende J, et al. Perceived Stress and Severity of Perimenstrual Symptoms: The BioCycle Study. Journal of Women’s Health. 2010 May;19(5):959–67.
2. Cuciureanu MD, Vink R. Magnesium and stress [Internet]. Nih.gov. University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
3. Parazzini F, Di Martino M, Pellegrino P. Magnesium in the gynecological practice: a literature review. Magnesium Research [Internet]. 2017 Feb 1;30(1):1–7. Available from: https://pubmed.ncbi.nlm.nih.gov/28392498
4. Yaralizadeh M, Nezamivand-Chegini S, Najar S, Namjoyan F, Abedi P. Effectiveness of Magnesium on Menstrual Symptoms Among Dysmenorrheal College Students: A Randomized Controlled Trial. International Journal of Women’s Health and Reproduction Sciences [Internet]. 2020 Jul 3;12(2):70–6. Available from: https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf
5. Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: A systematic review of available literature. Biological Trace Element Research [Internet]. 2022 Feb 19;201(1). Available from: https://www.deepdyve.com/lp/springer-journal/the-role-of-magnesium-in-sleep-health-a-systematic-review-of-available-tEWxyfrx9Y?key=springer
6. Rossi MF, Tumminello A, Marconi M, Gualano MR, Santoro PE, Malorni W, et al. Sex and gender differences in migraines: a narrative review. Neurological Sciences. 2022 Jun 8;43(9):5729–34.
7. Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. Journal of Neural Transmission (Vienna, Austria: 1996) [Internet]. 2012 May 1 [cited 2020 Oct 8];119(5):575–9. Available from: https://pubmed.ncbi.nlm.nih.gov/22426836/
8. Karimi N, Razian A, Heidari M. The efficacy of magnesium oxide and sodium valproate in prevention of migraine headache: a randomized, controlled, double-blind, crossover study. Acta Neurologica Belgica. 2019 Feb 23;121(1):167–73.
9. Seeman MV. Why Are Women Prone to Restless Legs Syndrome? International Journal of Environmental Research and Public Health. 2020 Jan 6;17(1):368.
10. Jadidi A, Rezaei Ashtiani A, Khanmohamadi Hezaveh A, Aghaepour SM. Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Complementary Medicine and Therapies. 2022 Dec 31;23(1).
11. Cohen L, Kitzes R. Infrared spectroscopy and magnesium content of bone mineral in osteoporotic women. Israel Journal of Medical Sciences [Internet]. 1981 Dec 1;17(12):1123–5. Available from: https://pubmed.ncbi.nlm.nih.gov/7327911/
12. Report on Absorption of magnesium sulfate (Epsom salts) across the skin [Internet]. Available from: https://www.epsomsaltcouncil.org/wp-content/uploads/2015/10/report_on_absorption_of_magnesium_sulfate.pdf
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