How Magnesium Deficiency Affects Menstrual Cycles

If you find yourself reaching for that piece of dark chocolate during or a bit before menstruation, it could very well be your body sending a message to top up with more magnesium. A cautionary warning though; be mindful to avoid the sugars because they can also deplete magnesium, as it takes 28 magnesium molecules to turn one sucrose molecule into energy. In other words, sugar sucks the magnesium out of you faster!

Low magnesium in muscle and bone (where most magnesium resides) is commonly found in those with PMS symptoms.  It should really be called ‘Pre-Menstrual STRESS’ because magnesium is lost excessively under stress. Magnesium levels are known to drop each month during menstruation, but if you’re starting levels are already low, cyclical dips just make symptoms more acute.

Magnesium deficiency impacts hormone levels and balance, which affects neurons, cognitive function and emotional states. We feel wired, but tired and just not in the zone. The lower the magnesium the more fragile we feel, the more easily triggered emotionally, and the more sensitive to stimuli. It can bring on tension headaches or migraines, chronic fatigue and assorted aches and pains.

In addition, when magnesium levels are low you can’t use your iron efficiently, which can then cause symptoms of anaemia in conjunction with the blood loss. A drop in metabolic energy production from lack of magnesium can also trigger immune activation with excessive inflammation and swelling, as the body sheds its uterine lining and tries to detox.

80–90% of women around the world suffer from Pre-Menstrual Syndrome (PMS) and 3–8% of them experience severe symptoms, making this disorder one of the most debilitating during a woman’s fertile life.  However, there is some good news about what you can do to alleviate these issues.

Magnesium’s role in metabolism and immune system support

Magnesium is the master mineral with the most jobs to do in the body more than any other mineral. It’s directly involved with at least 600 enzymatic reactions, as well as being a vital co-factor with many other nutrients. Magnesium is important for maintaining muscles and nerves, brain and cardiac electrical function, immune system regulation. as well as metabolism. You can liken magnesium to an electrical power point that, via its role in mitochondrial metabolism, enables electron flow to cells in all the organs, nerves, blood supply, muscles and bones.

Low magnesium therefore means low power, which is associated with inflammatory symptoms. When the immune system doesn’t have enough power to get the job done of cleaning up what shouldn’t be in cells, the tubes of the body can get clogged and the immune system keeps revving, losing efficiency and getting more exhausted.

Excessive inflammation is the reason for the pain, discomfort and swelling in the uterine lining with PMS. In fact, in the more severe case of endometriosis the inflammation can spread to ovaries, fallopian tubes and even bladder and bowel. Needless to say, that hurts a lot.

Magnesium deficiency and PMS

Many women in modern society have an inadequate dietary magnesium intake to compensate for high end needs, with consequent subclinical magnesium deficiency (SMD).  In addition to the lower intake, medications or hormonal supplements, chemical exposures, high carbohydrate diets or excessive calcium may also block magnesium’s utilisation in the body.

It is well known that calcium is a magnesium antagonist, so we need a lot more magnesium than calcium for the body to find its electrolyte balance.  “Excessive calcium intake may negatively affect magnesium absorption, thereby increasing magnesium requirements and leading to subclinical magnesium deficiency.” ¹  It’s relatively easy to get more calcium in the diet, but harder to get extra magnesium, especially if in the case of hypothyroidism which tends to produce lower stomach acid, and therefore compromises digestion of dense proteins (which contain magnesium).

Phyto-chemicals like oxalates, which can be quite high in some plants (ie. the dark green ones with the most magnesium!) also block magnesium, unless the food is cooked and prepared properly.  So, make sure not to put raw kale or spinach in your smoothies!

Low magnesium causes oxidative damage and inflammation

Magnesium is known for its anti-inflammatory properties. Several studies reported an inverse association between magnesium intake and important inflammatory markers, including High Sensitivity C-Reactive Protein (hs-CRP), a protein produced by the liver in response to inflammation, infection, or tissue damage. Hypomagnesemia (low magnesium) causes oxidative stress and therefore inflammation due to diminished mitochondrial energy production.

Acute inflammatory conditions are not limited to endometriosis, but also include Polycystic Ovary Syndrome (PCOS). PCOS in one of the most common endocrine disorders affecting women’s fertility. “The prevalence of PCOS in women of reproductive age is estimated from 5% to 18%. PCOS is an endocrine disorder that includes clinical or biochemical hyperandrogenism, oligoanovulation and polycystic ovarian morphology, which significantly affects fertility, in addition to increasing the risk of developing metabolic syndrome, diabetes and cardiovascular diseases.” ¹

These issues are always associated with metabolic syndrome and low magnesium resources. If the body’s needs are not satisfied the syndrome evolves into diabetes and eventually cardiovascular disease.  In addition to magnesium’s crucial role in mitochondrial metabolism, it is also essential in helping cells to receive glucose and insulin via the cell membrane channels. Insulin resistance can therefore develop from chronic magnesium deficiency. Wellness and resilience during menstrual cycles depends on supplies reaching and being able to be used by your cellular energy factories.

Insufficient energy resources underpin all metabolic disease states. Without enough magnesium we cannot recover well from stress; and we can’t recharge our biological batteries. The state of magnesium depletion itself causes oxidative stress and free radical damage as the body struggles to rid itself of waste products and regulate inflammation and menstrual blood loss.

Conversely, sufficient magnesium improves metabolism, protects cells from oxidative stress ², and enables better recovery, allowing the body to cleanse, detox, repair and build new cells without all the debilitating symptoms.

Know how to nurture and replenish transdermally with natural magnesium chloride. Soak it up and feel the difference. Relax, recharge, recover.

Take our magnesium quiz to find out which products you need for your skin type

By Sandy Sanderson ©2025

REFERENCES

(1)          Porri, D.; Biesalski, H. K.; Limitone, A.; Bertuzzo, L.; Cena, H. Effect of Magnesium Supplementation on Women’s Health and Well-Being. NFS Journal 2021, 23, 30–36. https://doi.org/10.1016/j.nfs.2021.03.003.

(2)          Fujita, K.; Shindo, Y.; Katsuta, Y.; Goto, M.; Hotta, K.; Oka, K. Intracellular Mg2+ Protects Mitochondria from Oxidative Stress in Human Keratinocytes. Commun Biol 2023, 6 (1), 1–9. https://doi.org/10.1038/s42003-023-05247-6.