Why Magnesium Is One of My First Recommendations for PMDD
When I first began working with women living with PMDD, one pattern I saw over and over again was how tense, wired, and exhausted their bodies felt. Many described that familiar premenstrual cocktail of anxiety, irritability, sleeplessness, and cramps — and when we looked deeper, magnesium was often the missing piece.
I sometimes joke that if there were one mineral I’d hand out freely to every woman navigating PMDD, it would be magnesium. It’s like a warm, grounding hug for your nervous system — helping your body relax, your mood steady, and your hormones communicate more clearly. And in truth, I’ve rarely seen a woman with PMDD who didn’t feel a noticeable shift once her magnesium levels were replenished.
Why Magnesium Matters So Deeply in PMDD
Magnesium is involved in over 300 biochemical reactions in the body, but when it comes to PMDD, there are a few that stand out:
Regulating mood and calming the nervous system. Magnesium supports GABA production — your brain’s main calming neurotransmitter. Without enough, you’re more prone to racing thoughts, irritability, and that sense of being “on edge.”
Balancing hormones and reducing inflammation. It helps regulate oestrogen metabolism, ease uterine muscle tension, and reduce prostaglandins — inflammatory compounds linked to cramps and mood changes.
Supporting sleep and serotonin. Magnesium helps convert tryptophan into serotonin and melatonin, improving both mood and rest — crucial in the luteal phase when insomnia and low mood often strike.
Buffering stress. Every time your stress response activates, you burn through magnesium. And in a world where chronic stress is the norm, that means constant depletion.
In short, magnesium is one of the body’s most generous nutrients — and yet it’s one we so often overlook.
When I First Noticed the Difference
I’ll never forget a client, Lisa, who came to me in tears. Every month before her period she felt like a live wire — anxious, snappy, overwhelmed by even small decisions. She’d tried yoga, cutting caffeine, breathing exercises — all helpful, but the tension persisted.
Her diet was light on leafy greens, nuts, and seeds, and she drank several cups of coffee a day — all classic signs of magnesium depletion. We started her on a high-quality magnesium bisglycinate, known for its calming and well-absorbed form, in combination with zinc, vitamin B6 and theanine. Within a few cycles, she said, “I still get emotional, but it feels like I’m more in control now.”
It wasn’t magic. It was biochemistry finally being supported.
Stress, Trauma, and the Magnesium Connection
One of the most fascinating — and frustrating — things about magnesium is that the more you need it, the faster you lose it. When your nervous system is stuck in fight-or-flight mode — as happens with PMDD and past trauma — your body excretes magnesium through the urine in response to rising cortisol.
In other words, the more stressed or triggered you feel, the more magnesium you burn. It’s like trying to fill a bucket that has holes in the bottom.
This is why I never look at nutrient therapy in isolation. If we don’t address the underlying stress response or trauma patterns, you’ll keep losing what you gain. When I pair magnesium support with emotional healing work — such as Rapid Core Healing or Family Constellations — I often see results accelerate. As the nervous system finds safety, magnesium levels stabilise naturally.
Clinical Insight: “I Thought It Was Just PMS”
Another woman I worked with, Amelia, came to see me believing she simply had “bad PMS.” She’d never heard of PMDD but described all the hallmarks — sudden rage, crying spells, crippling fatigue, and relationship strain every cycle. Testing revealed borderline low magnesium, and her symptoms flared worst during her luteal phase — exactly when magnesium dips most sharply.
We introduced transdermal magnesium oil (for direct absorption through the skin) alongside dietary sources — leafy greens, pumpkin seeds, almonds, and cacao — plus gentle evening relaxation to improve uptake. Within two months she said, “It feels like someone turned down the volume on my emotions.”
What I love about this story is that it shows how even simple mineral support can transform not just physical, but emotional resilience.
The Best Forms and Practices for PMDD
Not all magnesium is equal. The form you choose makes a big difference in how it feels in your body.
Magnesium bisglycinate: Best for anxiety, tension, and poor sleep. Gentle on digestion and well absorbed.
Magnesium citrate: Helpful for sluggish bowels, but can be too stimulating for sensitive individuals.
Transdermal magnesium oil or flakes: Excellent for those with absorption issues or digestive sensitivities.
Magnesium threonate: Supports cognitive and emotional function — a good choice if brain fog is part of your PMDD picture.
In practice, I often start women on glycinate for calm and muscle relaxation, and may layer in topical magnesium baths or sprays for additional support.
Pair magnesium with vitamin B6 and vitamin C for enhanced uptake, and make sure you’re hydrating well — minerals work best when your cells are properly nourished with fluids.
Practical Ways to Rebuild Your Magnesium Stores
Add a handful of pumpkin seeds or almonds to your afternoon snack.
Include dark leafy greens like spinach or kale in at least one meal daily.
Run a magnesium salt bath on the days your mood starts to dip — it’s simple but deeply grounding.
Prioritise stress regulation — every moment you move your body from fight-or-flight into calm repair, you retain more of the nutrients you’re feeding it.
Final Reflections
For so many women, the difference magnesium makes can feel like night and day. I’ve seen panic dissolve into calm, insomnia turn to restful sleep, and rage soften into tears that finally bring relief.
But magnesium doesn’t just “fix” symptoms. It gives your body what it needs to remember balance — to hold emotional storms with steadiness, rather than being swept away by them.
If you’re feeling irritable, restless, or disconnected in the weeks before your period, consider that your body may be asking for magnesium. And remember: replenishing it is not a sign of weakness — it’s an act of nourishment.
When you feed your nervous system what it truly needs, healing isn’t forced. It unfolds.
About the Author
Camilla Brinkworth is the founder of Camilla Clare Holistic Health and a leading PMDD naturopath, nutritionist, and trauma-informed emotional healing practitioner. Drawing on her expertise in Family Constellations, Rapid Core Healing, and evidence-based naturopathic medicine, Camilla helps women navigate PMDD through an integrative, compassionate approach that supports both hormonal balance and emotional wellbeing.
Having personally experienced PMDD, Camilla understands how isolating and overwhelming the condition can feel. Her work combines scientific insight with trauma-informed care to address the root causes of PMDD — from inflammation and hormonal sensitivity to unresolved emotional patterns.
Through one-to-one consultations, online programmes, and retreats, Camilla guides women toward nervous system repair, stable mood, and a renewed sense of calm and self-connection throughout the menstrual cycle.