PMDD and the role of Magnesium + a recipe!
The Role of Magnesium in Potentially Alleviating PMDD
Premenstrual Dysphoric Disorder (PMDD) is a debilitating condition that affects 5% to 8% of women and people assigned female at birth, globally. It is characterised by severe mood swings, anxiety, depression, irritability, and physical symptoms like bloating, fatigue, and muscle pain. Unlike PMS, PMDD’s symptoms are intense enough to interfere significantly with daily life. While the exact causes of PMDD are not fully understood, research has highlighted the role of hormonal fluctuations, particularly in sensitivity to progesterone. Recently, magnesium has gained attention as a potential support for alleviating PMDD symptoms, owing to its role in neurotransmitter function, inflammation reduction, and overall mental well-being.
Magnesium's Role in the Body
Magnesium plays a critical role in more than 300 biochemical processes in the body, including the regulation of neurotransmitters such as GABA and serotonin. GABA, which promotes relaxation, is key in calming the nervous system, which can help manage the anxiety and mood swings commonly experienced during the luteal phase of the menstrual cycle. Additionally, magnesium supports serotonin production, the "feel-good" hormone that regulates mood and helps mitigate depressive symptoms.
Magnesium also reduces inflammation by lowering levels of C-reactive protein (CRP), which is associated with inflammatory responses in the body. This can alleviate some of the physical symptoms of PMDD, such as bloating, cramps, and muscle pain.
Furthermore, magnesium has been shown to improve sleep quality by regulating neurotransmitters involved in sleep, which is crucial for individuals with PMDD who often experience disturbed sleep during the premenstrual period.
Forms of Magnesium
Magnesium is available in different forms, each with specific benefits:
Magnesium Glycinate: Known for its calming effects, this form is highly absorbable and is often recommended for individuals experiencing anxiety and insomnia. It is gentle on the stomach and a preferred option for those with PMDD.
Magnesium Citrate: While often used for its laxative effects, magnesium citrate can also help relax muscles and alleviate bloating and cramping. However, it may cause digestive issues for some people.
Magnesium Oxide: A common form found in over-the-counter supplements, magnesium oxide is less absorbable but still beneficial for those with mild deficiencies.
Magnesium Sulfate (Epsom Salt): This form can be absorbed through the skin by taking Epsom salt baths. This method is particularly useful for muscle relaxation and stress relief, which can ease physical symptoms like cramping and tension.
How to Increase Magnesium Intake
Magnesium can be incorporated into your daily routine in various ways:
Supplements: These are an effective way to ensure sufficient intake, especially if dietary magnesium is inadequate. Always consult a healthcare provider before starting supplementation to ensure you are taking the right dosage.
Magnesium-Rich Foods: Increasing your consumption of magnesium-rich foods is a natural way to boost levels. Foods such as spinach, almonds, cashews, bananas, avocado, and dark chocolate are excellent sources(
Magnesium Baths: Adding magnesium sulfate (Epsom salts) to a warm bath allows the mineral to be absorbed through the skin. This method is effective for relieving muscle tension and reducing stress, which can help alleviate PMDD symptoms such as bloating and cramping.
Optimal Dosage and Safety
The recommended daily intake of magnesium for people assigned female at birth is s around 260mg, though this may vary depending on age, activity level, and overall health. Many people do not get enough magnesium from their diet alone, making supplementation or magnesium baths a helpful addition. However, it’s important not to exceed the recommended dosage as too much magnesium can cause digestive issues such as diarrhea. Consulting with a healthcare professional is advised before beginning any magnesium supplementation
A Simple Magnesium-Rich Recipe
For those looking to boost their magnesium intake through diet, here’s a delicious recipe:
Avocado Spinach Smoothie
Serves 1
Ingredients:
1 ripe avocado
1 cup fresh spinach
1 tablespoon almond butter (or a handful of almonds)
1 tablespoon unsweetened cocoa powder
1 frozen banana
1 cup almond milk (or water for a lighter version)
Method:
Combine all the ingredients in a blender.
Blend until smooth and creamy. Adjust the liquid for your desired consistency.
Pour into a glass and enjoy a magnesium-rich boost!
This smoothie provides a powerful blend of magnesium from spinach, almonds, avocado, and cocoa, making it a nutritious and tasty way to help support someone living with PMDD.
Conclusion
Magnesium offers promising support for alleviating PMDD symptoms, though it is not a cure. Its role in regulating mood, reducing inflammation, and improving sleep can make a significant difference for those suffering from the condition. Whether through supplements, magnesium-rich foods, or relaxing Epsom salt baths, increasing magnesium intake could be a valuable addition to a broader treatment plan for PMDD. Always consult with a healthcare provider to determine the best approach tailored to your individual needs. Important, this article is not medical advice.
This article is written for general education purposes.