Locations:
Search IconSearch

Magnesium Supplements for Period Cramps: Do They Help?

The research isn’t clear, but it’s safe to try this essential mineral for relief

Hand holding red capsule, with other hand holding glass of water

Not everyone who has menstrual periods experiences cramps (lucky!). But for many, cramp pain can range from mild to debilitating. If you’re badly impacted, you’re probably willing to try almost anything to get some relief.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

So, you might be wondering: Can a magnesium supplement keep menstrual cramp pain at bay?

Ob/Gyn Salena Zanotti, MD, weighs in on whether magnesium is worth a try.

Does taking magnesium help with period cramps?

Yes, magnesium can help some people with period cramps, although the effect may be small.

“There aren’t any large studies looking at magnesium for cramps,” notes Dr. Zanotti. “Some small studies say it doesn’t do anything, and others say it might help a little. It doesn’t hurt to try magnesium to see if it works for you.”

How does magnesium help with period cramps?

Magnesium can help with cramps by reducing:

  • Cramp intensity. It does this by relaxing the muscles of the uterus.
  • Pain. Magnesium decreases the production of prostaglandin, chemicals in your body that cause pain.

“The uterus is a muscle. During your period, the muscle contracts (tightens) to get the menstrual blood out,” explains Dr. Zanotti. “You feel the muscle contracting, and that’s what the cramp is — just like a cramp in any other area of the body.” Menstrual cramps are actually mini contractions like those that occur during childbirth.

Which type of magnesium is best for period cramps?

Magnesium is an essential mineral your body uses in many different biological processes. You can find different types of magnesium supplements at the pharmacy.

“Magnesium glycinate is the best type for cramps. It gets absorbed better and can be a little more effective,” advises Dr. Zanotti. “It’s also better tolerated in terms of potential gastrointestinal (GI) upset.” Other common magnesium supplements include magnesium citrate and magnesium oxide, but they’re not the top choices for period pain.

Advertisement

How much magnesium should you take for cramps?

“We don’t have large studies to support specific amounts of magnesium to take for cramps,” reiterates Dr. Zanotti. But small studies use 150 to 300 milligrams of magnesium per day, so an amount in this range is a good daily dosage to aim for.

The recommended daily allowance (RDA) of magnesium for people assigned female at birth (AFAB) is 320 milligrams. Many foods contain magnesium, but people in the U.S. typically don’t get enough through diet alone.

According to one study, you may get more relief with magnesium plus vitamin B6 compared with magnesium alone or a placebo. Participants in this study took 250 milligrams of magnesium with 40 milligrams of vitamin B6.

What other ways does magnesium help ease your period?

Magnesium may help you sleep better and ease tension in general, which can be helpful during your period. However, magnesium doesn’t affect actual blood flow, so it’s not a remedy for heavy periods.

What are the downsides of taking magnesium for menstrual cramps?

Dr. Zanotti says that magnesium is a low-risk vitamin. The most common side effects are typically mild and GI-related. Some people experience diarrhea, nausea and vomiting.

If you have any side effects, you can try a lower dose. “If you stay on the lower end of dosing, closer to 150 milligrams, you’ll probably be fine,” says Dr. Zanotti.

You can also combine magnesium with other ways to get rid of period cramps, like over-the-counter medications and heat.

When to see a provider for menstrual cramps

What if you’ve tried magnesium and other home remedies, but your cramps are still really bad?

“If you’re missing school or work or can’t do the things you want to do because of cramps, it’s time to see your provider,” urges Dr. Zanotti. “You may need a prescription-strength pain reliever.”

Some types of birth control can also reduce menstrual cramps, including:

Your provider may also want to screen for certain conditions that contribute to severe cramps:

  • Adenomyosis develops when uterine lining tissue grows into the uterine wall and can cause painful periods.
  • Endometriosis is when uterine tissue grows in areas of the body outside the uterus.
  • Ovarian cysts are growths on your ovaries that may cause pain but are typically not cancerous.
  • Pelvic inflammatory disease is caused by an infection in the reproductive organs that causes inflammation and pain.

With the help of your provider, you can rule out conditions that may need further treatment and get the relief you need from period cramps.

Advertisement

Learn more about our editorial process.

Related Articles

Smiling person looking at their phone, sitting on couch
February 5, 2025/Women's Health
What Are Vaginal Detox Pearls?

These herbal pellets aren’t backed by science and can be harmful

Healthcare provider, with stethoscope around neck, holding clipboard, talking to person in their office
February 5, 2025/Women's Health
Do You Go Through Menopause After a Hysterectomy?

Depending on the type of surgery, a hysterectomy may or may not cause menopause symptoms

Person with pant leg pulled up, holding their knee with both hands
February 5, 2025/Orthopaedics
Ice vs. Heat: Which Is Better for Your Pain?

Your choice depends on your reason and need for treatment

Person standing in their office in front of desk, rubbing their neck
February 4, 2025/Primary Care
For Relief, Pull the Trigger on a Trigger Point Massage

By focusing directly on your pain points, you may find short- and long-term relief with this type of massage

Person in sweater and knit hat facing window, with winter, snowy yard outside
February 3, 2025/Primary Care
Dry Air Can Negatively Impact Your Health — Here’s What To Do About It

Investing in a humidifier and keeping yourself hydrated can help you stay healthy despite dry air

An abdomen of a female, with douche bottle next to them
January 22, 2025/Women's Health
Why You Do Not Ever Need to Douche

Instead of protecting you from infections, douching your vagina can do the very opposite

Healthcare provider pointing to menopause symptoms floating around female with hands on head
January 20, 2025/Women's Health
When You Should See a Doctor About Menopause (or Perimenopause) Symptoms

Missed periods, heavy periods, painful sex and frequent hot flashes are just a few symptoms worth discussing with your provider

A copper intrauterine device (IUD)
January 20, 2025/Women's Health
Intrauterine Devices (IUDs) and Your Period

IUDs can make your period lighter, heavier, irregular or stop it completely

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad