women-s8-magnesium-pms
Supplements-nutrition

مغنيسيوم لآلام الدورة والنوم — الإمارات 2026

نشر بواسطة
Jan 08 2026

الإجابة باختصار

Magnesium glycinate is the form to use for sleep and PMS: well absorbed, calming, and gentle on the stomach. Reviews find modest improvements in self-reported sleep quality and anxiety. Effects on sleep often appear within the first week; give it a full cycle before judging PMS.

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References

  1. Examining the effects of supplemental magnesium on self-reported anxiety and sleep quality: a systematic review. Cureus, 2024.

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أسئلة شائعة

Does magnesium help with period cramps?
Yes. Magnesium glycinate or citrate at 200–350mg daily starting 1 week before menstruation reduces prostaglandin-driven muscle contractions that cause cramps. Several clinical trials confirm this.
What type of magnesium is best for sleep in UAE?
Magnesium glycinate has the best evidence for sleep — it crosses the blood-brain barrier and supports GABA receptor activity. Magnesium threonate is also promising. Take 200–400mg 1–2 hours before bed.
Can magnesium help PMS mood symptoms?
Yes — evidence supports 200–360mg magnesium per day for PMS-related mood changes. It works best when paired with vitamin B6. Hormonal PMS and magnesium deficiency often coexist.
Is magnesium safe to take long-term?
Yes at dietary doses (200–400mg daily). Excess intake via supplements causes loose stools (the first side effect). Stay within 350mg from supplements unless directed by a doctor.