Say hello to your new mineral bff, magnesium. Magnesium is he seventh most abundant element in the earth’s crust. nevertheless, British Journal of Medicine (BMJ) estimates that “more than 80% of Americans consume less than they need.” When it comes to our health, many women don’t meet magnesium recommendations through diet alone. Given that magnesium’s benefits for women include everything from muscle and nerve function to energy production and digestion, missing out on this important mineral would be less than ideal. .
As health and wellness continue to gain momentum in our world, magnesium has become a major topic of discussion on women’s health. need magnesium for more features 300 essential metabolic reactionsNonetheless, it is one of the most neglected causes of various ailments. Many nutritionists and health professionals are starting to turn their attention to this powerful mineral. Why? Because it can be an important way to prevent symptoms of certain conditions that can adversely affect women.
To get the scoop on this supplement, we turned to two certified dietitians who have extensive knowledge of the ins and outs of magnesium. Eddie Horstman Certified nutritionist Mia Rigden Both offer useful insight into how to increase your magnesium intake and the many ways you can improve your life by doing so.
Featured image by Michelle Nash.
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Benefits of Magnesium for Women
Magnesium is a versatile element that has shown positive effects on women consuming adequate amounts. In supplement form, magnesium can be taken OTC to enhance many areas of health and wellness. Some of the trickiest but most important areas of women’s health that magnesium can help with are balancing hormones, sleep, mood, digestion, and PMS symptoms.
Magnesium is also found in many everyday foods. If you (like most people) find yourself in need of a boost, read on for the different ways magnesium can be a game changer for women.
As always, always consult your doctor before changing supplements. You can overdo it with magnesium. Read on here and here For more information on how to keep your minerals in balance.
hormone
Magnesium helps make the hormones progesterone, estrogen, and testosterone, Horstmann says. She also notes that magnesium balances blood sugar, which is key to healthy hormones. (Incidentally…blood sugar balance is such an important part of achieving optimal health that I dug deep into this topic. Here you will find all the information you need to know and how to get started. Get a meal plan for
sleepy
Speaking of sleep, if anxious thoughts keep you up at night, magnesium can help with that too. Magnesium naturally supports muscle relaxation and calms the mind. Rigden says magnesium has many benefits, but it’s primarily known for helping you relax. may result in
mood booster
Magnesium plays a major role in brain function and mood. has long been used to treat depressionHigher magnesium intake reduces symptoms of depression and improves mental health. It also supports adrenal health and lowers the risk of burnout. Horstman also says that when it comes to mood, magnesium, originally known as the “chill pill,” can reduce adrenaline and cortisol. As a calming hormone, magnesium helps regulate stress responses by reducing hyperreactivity in the hypothalamus (the part of the brain that maintains our balance and homeostasis).
digestive aid
*ahem* Struggling to be regular? Magnesium can also be used to promote regular bowel movements. It acts as a laxative, drawing water into the intestines and stimulating the movement of food through the digestive tract. My favorite magnesium supplement for digestion is Natural Calm.
PMS relief
There are good reasons to crave chocolate during your period. Magnesium-rich chocolate is what your body needs to help balance your mood, support restful sleep, and reduce aches and pains. has been shown to significantly reduce PMS symptoms. And I can attest to that! Magnesium is one of my favorite natural ways to control cramps.
Food sources of magnesium
Magnesium isInvisible defects” and “Nutrient deficienciessays Horstmann. Rigden also says magnesium is found in the foods we consume every day, but levels are declining as a result of modern agricultural practices, an overall decline in soil health, and consumption of processed foods. This makes it difficult to fully meet the recommended intake through diet alone. Horstman says the best way to maintain healthy magnesium levels is through food and supplements, especially high-fiber foods such as dark leafy greens, unrefined grains, and beans.
- spinach
- banana
- pumpkin seeds
- Black bean
- seaweed
- almond
- cashew nuts
- avocado
- beans
- whole grain
- dark chocolate
best magnesium supplements for women
To help you find the best supplements, our nutritionists shared with us some of their favorites for keeping your intake on par. The RDA for magnesium, women over the age of 31, need 320 mg/day. Pregnant and lactating women need more magnesium. Scroll through our recommended supplements and contact your doctor to discuss which option is right for you.
This post was originally published on January 13, 2020 and has since been updated.
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