Unlocking the Power of Magnesium for Women’s Health

Magnesium is an essential mineral that is required for various bodily functions, including nerve and muscle function, protein synthesis, bone health, and energy production. It plays a vital role in maintaining good health and preventing various chronic diseases, including heart disease, type 2 diabetes, and osteoporosis.

Despite being such a key mineral, about 75% of people are deficient. While both men and women need magnesium, magnesium is vital for women due to their unique biological needs. Women often experience fluctuations in hormone levels during their menstrual cycle, pregnancy, and menopause. These hormonal changes can affect their magnesium levels, making it essential for them to ensure they are getting enough of this mineral. Here’s an in depth review of why magnesium is important and how to ensure you are getting enough of it.

5 Benefits of Magnesium

Supports Bone Health

Magnesium is an essential mineral for building and maintaining healthy bones. Bones are constantly being remodeled throughout our lives, and magnesium plays a critical role in this process. Magnesium is required for the absorption and utilization of calcium in the bones, which is essential for bone strength and density.

Women are at a higher risk of developing osteoporosis, a condition that causes weak and brittle bones, due to hormonal changes during menopause. Magnesium deficiency has been linked to an increased risk of osteoporosis in women. By ensuring that they are getting enough magnesium, women can improve their bone health and reduce the risk of fractures.

Helps Regulate Hormones

Magnesium plays a vital role in regulating hormones in women. It helps to balance estrogen levels, which can affect the menstrual cycle, mood, and energy levels. Low magnesium levels can cause menstrual cramps, mood swings, and other symptoms associated with premenstrual syndrome (PMS).

Magnesium supplementation has been shown to reduce the symptoms of PMS, including mood swings, irritability, and bloating. By ensuring that they are getting enough magnesium, women can improve their hormonal balance and reduce PMS symptoms.

Reduces Stress and Anxiety

Stress and anxiety can be overwhelming for women, and magnesium can help to reduce these symptoms. Magnesium helps to regulate the body’s stress response and promote relaxation. It works by binding to receptors in the brain that reduce anxiety and promote feelings of calmness.

Research has shown that magnesium supplementation can help to reduce anxiety and improve mood in women. Magnesium can also improve sleep quality, which is essential for managing stress and anxiety.

Supports Heart Health

Magnesium is essential for heart health, and women are at a higher risk of developing heart disease than men. Magnesium helps to regulate blood pressure, reduce inflammation, and prevent the buildup of plaque in the arteries. Studies have shown that magnesium supplementation can reduce the risk of cardiovascular disease in women.

Improves Energy and Athletic Performance

Magnesium is necessary for energy production in the body, and women need it to support their active lifestyles. Magnesium helps to convert food into energy, which is important for physical activity. Research has shown that magnesium supplementation can improve athletic performance and reduce fatigue in women. Magnesium also helps to regulate electrolyte balance, which is essential for hydration and muscle function.

How to Ensure You’re Getting Enough Magnesium

The recommended daily intake of magnesium for women is between 310-320mg per day. Here are some tips to ensure that you are meeting your daily magnesium requirements:

1. Eat magnesium-rich foods: Some excellent food sources of magnesium include nuts and seeds, dark leafy greens, whole grains, and legumes.
2. Take a magnesium supplement: If you are not getting enough magnesium from your diet, you may want to consider taking a magnesium supplement. Speak to your healthcare provider before starting any new supplement regimen.
3. Use magnesium oil: Magnesium oil is a topical form of magnesium that can be applied to the skin. It is absorbed into the bloodstream through the skin, providing a quick and efficient way to increase magnesium levels.
4. Reduce alcohol and caffeine intake: Alcohol and caffeine can interfere with magnesium absorption, so reducing your intake of these substances can help to improve magnesium levels.
5. Avoid highly processed, sugary foods: These foods provide zero magnesium, but use it to be metabolized. They deplete vitamin B6 levels which is responsible for magnesium absorption.
6. Minimize or avoid fluoride and chlorine: These are found in water and toothpaste. Fluoride displaces magnesium in our cells, and stays there.
7. Manage stress: High amounts of stress influences how we absorb magnesium by lowering our stomach acid.

Conclusion

Magnesium is an essential mineral for women’s health. It supports bone health, regulates hormones, reduces stress and anxiety, supports heart health, and improves energy and athletic performance. By ensuring that you are getting enough magnesium through your diet or supplementation, you can improve your overall health and reduce the risk of chronic diseases. If you are experiencing any symptoms related to magnesium deficiency, speak to your healthcare provider to get a proper diagnosis and treatment plan.

Disclaimer: Please consult with a doctor being starting any supplements as supplements are known to have contraindications with certain medications. Keep in mind, supplements are not regulated by the FDA and its important that you find high quality supplements. Click here for a guide on how to differentiate between high and low quality supplements.

SOURCES:

Author links open overlay panelDebora Porri a, et al. “Effect of Magnesium Supplementation on Women’s Health and Well-Being.” NFS Journal, Elsevier, 2 Apr. 2021, https://www.sciencedirect.com/science/article/pii/S2352364621000079.

“Causes of a Lack of Magnesium.” Ancient Minerals, 12 Nov. 2020, https://www.ancient-minerals.com/magnesium-deficiency/causes-depletion/.

“Office of Dietary Supplements – Magnesium.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.