From periods to restless legs: Can magnesium help with women’s health issues?

“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.

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.”

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!

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.

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

“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.

One study showed that 84% of postmenopausal women with osteoporosis had a magnesium deficiency.¹¹

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.