Magnesium and Water Retention: Relief for Bloating & PMS

Water retention, also known as bloating, swelling and edema, occurs when the body accumulates excess fluids. Magnesium, a mineral responsible for several vital functions in the body, may also help alleviate water retention associated with premenstrual syndrome (PMS).

Function

• The fourth most abundant mineral, magnesium regulates three hundred biochemical mechanisms in the body. Among many other roles, it assists normal muscle and nerve function.

Sources

• Including a wide variety of nuts, seeds, whole grains and green leafy vegetables in a diet will help meet an individual's daily need for magnesium. Boiled spinach and Swiss chard, among other green vegetables, are the richest sources of the mineral.

Premenstrual Fluid Retention

• A 1998 study published in the Journal of Women's Health reported that 200 milligrams of magnesium oxide administered daily for two menstrual cycles significantly reduced premenstrual fluid retention in the second month of supplementation.

Dosage

• The Mayo Clinic recommends taking 200 to 400 mg of magnesium a day to get relief from premenstrual water retention. They add that women suffering from heart or kidney disease should avoid magnesium supplementation.

Considerations

• Though water retention commonly occurs in premenstrual women, or due to high sodium diet, it requires immediate attention when it lasts for more than a week. Persistent water retention sometimes signals a serious underlying condition such as heart or kidney disease.