Balancing Womens Hormones: Protocol to Reduce PMS Symptoms

How many of you have monthly cramping issues???

Still working it out with Aunt Flo?

Or are going through that phase of life and are in Peri-Menopause or Menopause??


Any way you look at it, women have been blessed with the opportunity to pro-create, however at the expense of being inconvenienced monthly and to some, painfully.


Dysmenorrhea, or painful periods, are unique to each individuals genetic make-up, and can affect any woman during their lifetime. Environmental circumstances and or high stress levels; which deplete the system of vital nutrients, or elevated internal inflammation due to disease onset, may be the culprit.

Primary dysmenorrhea is caused by strong contractions of the uterus triggered by prostaglandins, chemicals in the body that are involved in inflammation and pain. Generally, the higher the levels of prostaglandins, the more menstrual pain. [1]

Secondary dysmenorrhea can be caused by:

  • Endometriosis, inflammation of the uterine lining
  • Blood and tissue being passed through a narrow cervix
  • Uterine fibroid or ovarian cyst
  • Uterine infections
  • PID
  • Intrauterine device (IUD) [2]

Pre-Menopausal Symptoms; PMS, most often occurs during the luteal phase of the menstrual cycle, up to 3 days prior to the start of menstruation. It is accompanied by both physiological and psychological symptoms to include and are not limited to: breast tenderness, headaches, musculoskeletal pain, abdominal swelling, swelling of extremities, and weight gain, depression, changes in appetite, fatigue or lethargy, mood swings, irritability, sleep disturbances, tension, social withdrawal, and poor concentration.


There is a heavy relationship to the nutritional status and micronutrient deficiency and imbalance of women and the degree of PMS severity and frequency.


Low mineral and vitamins intake have been mentioned in numerous studies suggesting they play a role in Premenstrual symptoms of all levels. [3] Vitamins are defined as any of a group of natural organic substances that are necessary in small amounts and act as coenzymes and precursors of coenzymes in regulating various metabolic processes. [4]






Vitamins are found in natural produce and meats as well as in fortified foods, albeit as a synthetic vitamin version.

Minerals are defined as chemical elements required as essential nutrients to maintain body functions[1].

Several vitamins and minerals including vitamin B, vitamin D, calcium, and magnesium are essential for neurotransmitter synthesis and hormonal balance, both of which are potentially involved in the underlying pathogenesis of PMS.

The ATP( Adenosine Triphosphate )Cycle relies heavily on Magnesium; as the workhorse behind generating energy, and is the platform/foundation of metabolism, DNA synthesis, neurotransmission, and hundreds of chemical activations and reactions. Magnesium is needed as a co-factor for proper functioning of the ATP-synthase which produces ATP.


A combination of all nutrients as deficient; and or, varying levels of deficiency per nutrient is in question which will always be based on the genetic factors, health and age of each person.

The most lacking nutrients reported in the typical college-student’s diet are fiber, vitamin D, vitamin E, calcium, magnesium, potassium, and iron.

Of course magnesium is only one of the answers to alleviating the physiological and psychological symptoms, however, it is the most influential mineral to a Hormone Balancing Protocol.


Based on a study of women with a mean age of 21 the blood serum of calcium, phosphorus and magnesium was evaluated  during each phase of the menstrual cycle.


Table 1

Serum calcium, magnesium and inorganic phosphorus (mg/dL) levels in the different phases of the menstrual cycle in healthy women

Mean ± SD (mg/dL)
Serum calcium Serum magnesium phosphorus Serum inorganic
Menstrual phase 9.52 ± 0.55 2.01 ± 0.26 4.34 ± 0.44* * *


Menstrual phase

9.52 ± 0.55

2.01 ± 0.26

4.34 ± 0.44* * *

Follicular phase

10.08 ± 0.48*

1.76 ± 0.31**

3.83 ± 0.47

Luteal phase

9.29 ± 0.52

2.18 ± 0.27

3.43 ± 0.51

n = 50

*Significantly higher as compared to the other two (P < 0.05)

**Significantly lower as compared to the other two (P < 0.05);

***Significantly higher as compared to the other two (P < 0.05)

This study measured the serum calcium, magnesium and inorganic phosphorus levels as well as the Ca2+/Mg2+ ratios in females who suffered from PMS. Serum magnesium levels were significantly lower in the follicular phase than in the other two phases. In the menstrual, follicular and luteal phases, serum magnesium levels varied from 1.5 to 2.7 mg/dL (2.01±0.26 mg/dL), from 1.3 to 2.5 mg/dL (1.76 ± 0.3 mg/dL) and from 1.7 to 2.8 mg/dL (2.18 ± 0.27 mg/dL) respectively.

Various PMS symptoms were reduced with the use of magnesium infusion or ingesting magnesium salts along with Vitamin D during the second week of the luteal phase as suggested by Mauskop et al. [1]


It is well known in the research community the role magnesium has on the activation of Vitamin D, which comes to no surprise as to the outcome of the Mauskop study.

Magnesium is needed in various physiological processes which influence the pathophysiology of migraine (vasoconstriction, platelet inhibition, secretion of serotonin). Furthermore, Mg is the physiological antagonist at the NMDA-channel which is involved in the regulation of neuronal excitability.

Magnesium plays a critical role in both the physical and psychological impact on PMS.

The evidence is clear regarding the influence of magnesium deficiency and its role with alleviating PMS symptoms when magnesium levels are restored to optimal levels. Magnesium is crucial to supporting the hormones influencing the production of prostaglandins, serotonin, dopamine, cortisol and activating the micronutrients necessary for proper metabolic functions during the menstrual cycle.

HydraMag® Hormone Balancing Protocol:

Menstruating Females:

Use as directed; 2 weeks before the start of your period.

2 servings Daily.

No need for more than 2 daily servings.

            Helps reduce physical symptoms (abdominal cramping and bloating)

Helps reduce psychological anxiety & mood imbalances(elevates neurotransmission, normalizes serotonin and dopamine levels)

For Painful Periods:

In addition to HydraMag®, add

  • Zinc Bisglycinate Chelate 30-50 mgs Daily[2]
  • Omega 3 Fatty Acids 1000mg daily[3]


Peri-Menopausal and Menopausal:

First 2 containers use as directed-

3rd container 1x daily

  • Magnesium supports bone Mineral integrity and works with Calcium
  • Alleviates Hot Flashes as it regulates and balances hormone fluctuation and expands the circumference of the vascular system, allowing heat to be released.
  • Balances mood related hormones: serotonin & dopamine.


HydraMag® is a gut friendly, delicious, high absorbing Amino Acid Activated 100% Chelated Magnesium Powdered Drink Beverage.


HydraMag® helps alleviate the following symptoms:

  • Restless legs and leg cramping and spasms
  • Fasciculation's: twitchy muscles and nerves.
  • Eye twitching
  • Monthly cramping
  • Hormone imbalances
  • Hot flashes
  • Depression
  • Anxiety
  • Sleep disturbances


[1] Mauskop A, Altura BT, Cracco RQ, Altura BM. An open trial of magnesium supplementation for the treatment of migraines and symptoms of premenstrual syndromes in premenopausal women: Effect on serum ionized magnesium level. Neurology. 1997;48:A261–2. 




Related Posts

The Future of Personalized Endurance Nutrition and Nutrient Density.
What is the future of Nutrition? To be honest, that is a very serious question. We have so many sources to choose fro...
Read More
Long HAIR for Swimmers: From HAY to HEALTHY in 3 Steps
Long HAIR for Swimmers: From HAY to HEALTHY in 3 steps   As an endurance athlete of over 35 years, and having more ha...
Read More
Key Mineral Functions in the Ketogenic Diet and Endurance Metabolism
  tHe WoNdeRfuL wOrLd oF MiNeRALS Minerals are a Must Have in your 4th Discipline tool kit.   As we know, minerals ar...
Read More

Dejar un comentario

Por favor tenga en cuenta que los comentarios deben ser aprobados antes de ser publicados