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Magnesium may be best known for alleviating muscle spasms, but it's one mineral you won't want to overlook. "Getting enough magnesium is really important if you're a woman over 35 dealing with PMS,
" says Gottfried. If you're lacking, you may notice menstrual cramps, chocolate cravings, sleep problems and anxiety, says Olivia Wagner,
MS, RDN, LDN, a functional medicine specialist and clinical nutritionist at Aligned Modern Health in Chicago, IL. Those symptoms sound an awful lot like PMS (or simply being stressed), but can really be due to a magnesium deficiency. What's more, magnesium also helps produce the feel-good hormone serotonin, which buoys your mood.
How much to take:
Try 200 to 400 mg before bed, which Gottfried says will also help ease tension to help you sleep.