Using Magnesium, Vitamin D3, Turmeric and Ginger to Relieve Menstrual Cramps
Menstrual cramps can range from mild to severe pain in the lower abdomen that occurs right before or during your monthly period. While over-the-counter medications are commonly used for relief, there are also many natural ways to alleviate the discomfort using ingredients like magnesium, vitamin D3, turmeric and ginger.
How Magnesium Helps Relieve Menstrual Cramps
Magnesium plays an important role in smooth muscle function. Deficiency in this mineral can make your uterine muscle contractions more painful during your period.
Supplementing with magnesium has been shown in studies to significantly improve PMS symptoms like mood swings, headaches, water retention and abdominal cramps in just 2 months.
Good natural sources of magnesium are dark leafy greens, nuts, seeds, beans, avocados, bananas, dairy and whole grains. Magnesium supplements are also widely available.
The Role of Vitamin D3 in Menstrual Health
Research shows that many women with severe period pain and discomfort tend to be deficient in vitamin D3. This important vitamin helps regulate inflammation levels and progesterone production which can otherwise exacerbate PMS and cramps.
Getting sufficient vitamin D3 from regular sun exposure, fatty fish, eggs and vitamin D3 supplements may help improve menstrual cramping over time by correcting deficiency.
Anti-Inflammatory Benefits of Turmeric
The active compound in turmeric called curcumin has very powerful anti-inflammatory, antioxidant and pain relief benefits. Studies demonstrate its ability to effectively and safely reduce severity of menstrual cramps.
Turmeric can be consumed as a spice in foods, herbal tea or as a nutritional supplement. Pairing turmeric with ginger and black pepper enhances absorption and efficacy.
How Ginger Alleviates Menstrual Pains
Ginger has natural pain-relieving properties that provide relief from muscle spasms and inflammation. Its active components called gingerols inhibit production of vasopressin - the key hormone linked to abdominal cramps and nausea.
Drinking fresh ginger root tea 2 to 3 times a day during your period can help relax uterine muscles to diminish cramping.
More Natural Remedies for Menstrual Cramp Relief
In combination with magnesium, vitamin D3, turmeric and ginger there are several other effective home remedies for easing the discomfort of menstrual cramps:
Heat Therapy
Applying heating pads or hot water bottles to your lower abdomen increases blood flow to relax cramped muscles. Alternatively taking a warm bath can also provide relief.
Essential Oils
Essential oils like lavender, clary sage and marjoram contain muscle relaxants that provide instant cramp relief when massaged on the abdominal area.
Chamomile Tea
Chamomile acts as a natural anti-inflammatory and antispasmodic agent that relaxes tense muscles to alleviate cramping. Drinking 2 to 3 cups a day is recommended.
Omega-3 Fatty Acids
Omega-3s like EPA and DHA found in fatty fish oil, walnuts and flax help minimize inflammation and improve menstrual pain. Aim for 2000-3000 mg of omega-3s daily.
Magnesium-Rich Foods
Increasing magnesium intake from spinach, almonds, cashews, black beans, edamame, avocado, dark chocolate, bananas and oatmeal can help prevent cramps.
Calcium and Vitamin D3
Correcting deficiencies in calcium and vitamin D3 long term through diet, sunlight and supplementation helps strengthen bones and muscles to ease cramping.
Leg and Back Massages
Massaging your lower back and upper leg areas before and during menstruation increases blood flow and relaxes tense muscles causing the cramps.
Natural Supplement Regimen for Menstrual Relief
While single ingredients like magnesium and turmeric can help provide relief, combining several supplemets into an integrated regimen often works synergistically for maximum results:
Daily Supplements
Taking a daily supplement blend with magnesium, vitamin B6, omega-3s, turmeric, calcium, vitamin D3, ginger and chamomile will help prevent or
FAQs
What's the best way to take magnesium to relieve cramps?
The best forms of magnesium for cramp relief are magnesium glycinate, magnesium citrate and magnesium oxide. Take 200-400 mg elemental magnesium daily in divided doses for optimal absorption and efficacy.
How much turmeric should you take for menstrual cramps?
Studies show turmeric doses containing 200-500 mg of the active curcumin per day works well for diminishing inflammation causing menstrual cramps. Pair with black pepper and oil to enhance absorption.
Is ginger better for cramps as tea, supplement or essential oil?
For menstrual cramps, drinking fresh ginger root tea 2-3 times a day provides good relief by relaxing smooth muscles. Ginger oil can also be massaged onto the abdomen.
Can vitamin D deficiency cause worse PMS and period cramps?
Yes, research demonstrates that women with lower vitamin D levels typically experience more severe PMS symptoms like mood swings, bloating and menstrual cramping compared to sufficient women.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment