Magnesium for PMS & PMDD: which form, how to use it, and food sources

If there’s one mineral I talk about with almost every PMS/PMDD client, it’s magnesium. I call it the “calming mineral” — it can help with mood swings, cramps, sleep, headaches, sugar cravings and that wired-but-tired feeling many of us get before a period.

The short version (if you’re skim-reading):

• Best all-rounder for PMS/PMDD: Magnesium glycinate (gentle, calming, great for sleep/anxiety).

• If you’re constipated: Magnesium citrate (more likely to loosen stools — useful if that’s a goal).

• If you get anxiety + palpitations: Magnesium taurate (soothing for the nervous system/heart).

• If you’re fatigued and achy: Magnesium malate (nice for energy and muscle comfort).

• For brain fog : Magnesium threonate (aimed at the brain; pricier, lower per-capsule amount).

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Most people do well with 200–400 mg “elemental magnesium” per day, usually split across the day or taken in the evening. Start lower, see how you feel, and adjust.

Elemental just means the actual magnesium you’re getting (not the total weight of the compound).

Why magnesium helps.

Magnesium helps your muscles relax, supports steady blood sugar, and is involved in the brain chemicals linked to calm mood and better sleep. In the luteal phase (the week or two before your period) your body is under a bit more stress — think poor sleep, cravings, tight shoulders, short fuse — and magnesium is one of the first nutrients to get used up.

The different forms (and how I use them in practice).

I’ll keep this simple. Each form is just magnesium paired with a helper that changes how it feels in your body.

1) Magnesium glycinate (or bisglycinate)

Why I like it: Very gentle on the tummy, calming, brilliant before bed.

• Good for: PMS/PMDD mood changes, anxiety, poor sleep, period cramps.

• How to take: Evening works well. If you’re sensitive, split AM/PM.

2) Magnesium citrate

Why I like it: Easier on bowels (draws water into the gut), so a win if you get premenstrual constipation.

• Good for: Cramps + if you want a mild laxative effect.

• Watch-out: If your stools are already loose, this one is not for you.

  
  

3) Magnesium malate

Why I like it: Often feels a bit more energising; lovely if you get heavy legs, aches, or morning fatigue.

• Good for: Low energy, muscle tension, sore shoulders/back.

• How to take: Usually earlier in the day.

  
  

4) Magnesium taurate

• Why I like it: Soothing for the nervous system; some people find it steadies that fluttery, anxious feeling.

• Good for: PMDD with anxiety/heart-race sensations, sleep quality.

  
  

5) Magnesium threonate

Why I like it: Designed to support the brain; some people notice clearer thinking and calmer mood.

• Good for: Brain fog, focus, sleep quality.

  
  

• Watch-out: Expensive and each capsule contains less elemental magnesium — useful, but not essential for most.

  
  

Forms I rarely use

• Magnesium oxide: tends to be poorly absorbed and mostly just loosens stools. Fine if constipation is the only goal, but not my top choice for mood/sleep/cramps.

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How to take magnesium (so it actually helps)

Amount: Most clients do well with 200–400 mg elemental magnesium daily. Start at the lower end and notice how you feel for 1–2 weeks.

Timing:

• For sleep/anxiety → take evening (glycinate/taurate).

• For constipation → take morning or split (citrate).

• For fatigue/muscle aches → try morning (malate).

  
  

With food? Usually, yes — it’s gentler on the stomach.

“Bowel tolerance” check: If stools get too loose, reduce the dose or switch form.

Interactions: Magnesium can block the absorption of certain meds (e.g., thyroid medication, some antibiotics). Keep a 2–4-hour gap. If you have kidney issues or are on regular medication, check with your GP/pharmacist first.

Consistency beats perfection: It’s most helpful when taken daily, though some prefer a luteal-phase focus (the 10–14 days before a period). Do what you’ll actually stick to.

Magnesium doesn’t replace medical care. If you’re on (or considering) SSRIs for PMDD, that can be life-saving — magnesium can sit alongside to support sleep, cramps, and steadier energy.

Food first: simple ways to eat more magnesium

You can absolutely get a good base from food. Aim to include something from this list at most meals:

• Leafy greens: spinach, kale, rocket

• Nuts & seeds: pumpkin seeds, almonds, cashews, tahini

• Beans & pulses: lentils, chickpeas, black beans, edamame

• Wholegrains: oats, quinoa, wholemeal bread

• Cocoa/dark chocolate: ideally 70%+

• Other helpful bits: avocado, bananas, tofu/tempeh, potatoes (with skin)

  
  

Here is an example of a high magnesium menu plan, to make it practical.

• Breakfast: Greek yoghurt, oats, chia, berries

• Lunch: Lentil & leafy-green soup + wholemeal toast with tahini

• Snack: Banana + a few squares of dark chocolate

• Dinner: Salmon (or tofu) with quinoa, steamed broccoli and a tahini-lemon dressing

• Before bed: Pumpkin seeds or a small magnesium-rich hot chocolate (cocoa + milk of choice)

  
  

Which form should you start with?

If you’re not sure, my usual starting point for PMS/PMDD is magnesium glycinate in the evening. Notice sleep, cramps and mood over 2–3 weeks.

• If you’re also constipated, swap to or add citrate.

• If anxiety/palpitations are your main issue, try taurate.

• If fatigue/aches dominate, test malate in the morning.

• If brain fog is the loudest symptom and budget allows, try threonate.

  
  

Remember: everyone’s different. Track a few symptoms (sleep, mood, cramps, bowel movements) and tweak. We can always switch forms if needed.

If you want really personalised advice about which form is best for you, to support your symptoms, then you are more than welcome to book a FREE initial call with me.

Just click on the button below to book.

Catherine xx

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