As a woman, you handle many tasks every day. This includes your job and taking care of your family. It's easy to forget about your health in the chaos. Magnesium is a key nutrient for women's health, helping with mood, energy, bone health, metabolic processes, blood pressure regulation and overall wellbeing. Magnesium is usually stored within the bones, muscles, red blood cells and soft tissues. It can lower the risk of heart disease, diabetes, and osteoporosis.

You can find magnesium in a variety of foods - bananas, nuts, leafy greens, legumes and dairy products. However, many women don't get enough magnesium from their diet alone. This is where supplementation may be necessary. 

 

Symptoms of Low Magnesium

Women often lack magnesium due to hormonal changes, diet, and body demands. Conditions like Crohn's and celiac disease also lead to deficiency. Common magnesium deficiency symptoms include:

• Fatigue and weakness
• Muscle cramps and spasms (commonly in the leg)
• Anxiety, mood swings and irritability
• Difficulty sleeping or insomnia
• Irregular heartbeat

 

 

The Importance of Magnesium for Women's Health

Magnesium is key for women's health and well-being. It helps with over 300 body functions. As women age and hormones change, they need more magnesium. It's important to get enough from food and supplements.

Magnesium is vital for many body processes:

• Helps regulate mood and reduce anxiety
• Keeps the heartbeat healthy
• Supports restful sleep
• Helps muscles and nerves work right
• Is important for energy production

Eating magnesium-rich foods and taking supplements is very helpful for women's health. Do check with your doctor and dietitian.

The UK recommends the following daily magnesium intake:

Age Group	Male	Female
19-64 years	300 mg	270 mg
65+ years	300 mg	270 mg

 

"Magnesium is involved in hundreds of biochemical reactions in your body. It helps maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong."
- Office of Dietary Supplements, National Institutes of Health

 

Health Benefits Linked to Magnesium

Magnesium is key in controlling hormones, which is important during menstruation and menopause. Many women face symptoms like PMS and menopausal discomfort. These can be eased by getting enough magnesium.

 

• Magnesium and PMS Symptoms

Premenstrual syndrome (PMS) symptoms may include cramps, bloating, breast tenderness, insomnia and mood swings. Magnesium supplements can ease these symptoms by relaxing muscles and reducing inflammation. Research shows magnesium, combined with vitamin B6, can lessen PMS symptoms. 

 

• Magnesium and Menopause

Menopause causes a drop in oestrogen and progesterone, leading to hot flushes, mood swings, and sleep issues. Magnesium can help to ease menopausal symptoms. Magnesium is important for the nervous system, helping with relaxation and sleep. It also supports bone health, which is key during menopause when osteoporosis risk rises. Eating foods rich in magnesium, like leafy greens and nuts, can help keep levels up. But, supplements might be needed to tackle deficiencies and support hormonal balance. Have you tried this menopause relief cream and magnesium supplement by Dr Vegan?

 

• Magnesium for Stress and Sleep Management

In today's fast world, stress and sleep issues are common, more so in women. Luckily, magnesium supplements offer a natural way to relax and enhance sleep.

Magnesium helps control mood and stress by regulating neurotransmitters. It boosts GABA, a sleep-promoting neurotransmitter. Many studies show magnesium can reduce stress hormone cortisol and increase melatonin, helping with sleep.

 

• Magnesium's Role in Bone Health

Magnesium is key to keeping bones strong and preventing osteoporosis, a common issue for women after menopause. It works with calcium and vitamin D to support bone health. Magnesium boosts vitamin D, helping your body absorb calcium better. Eating right and exercising can also help prevent osteoporosis and fractures.

Osteoporosis is a big worry for women, more so after menopause. There is a strong link between low magnesium levels and osteoporosis, with many menopausal women affected.

Eating magnesium-rich foods or taking supplements can boost bone density in postmenopausal women.

 

• Magnesium and Digestive Health

Magnesium is key for good digestion. It helps muscles in the gut work right, keeping bowel movements regular. Eating foods high in magnesium or taking supplements can help your gut and relieve digestive problems. Consuming more than 400mg magnesium per day could cause diarrhoea says the NHS.

Magnesium is great for relieving constipation. It relaxes intestinal muscles, making it easier for waste to move. Magnesium citrate is a natural laxative that helps regularise bowel movement. It's a top choice for those with constipation.

"Magnesium is a game-changer when it comes to digestive health. It's like a gentle massage for your gut, helping everything move smoothly and comfortably."

• Magnesium Supplements for Women's Health

There are different types of magnesium supplements. Adding the right magnesium supplement to your daily routine can bring many benefits. It supports bone health, hormone balance, and sleep, improving your overall well-being.

The NHS says women aged 19 to 64 need 270mg of magnesium daily. Since our bodies cannot produce magnesium on their own, obtaining an adequate amount through diet and/or supplements is essential.

"Magnesium plays a key role in women's health by supporting bone health, including maintaining bone density and strength as women age." 

 

Who Should Not use Magnesium Supplement?

Magnesium is generally considered safe but can cause side effects and interact with other medicines. If you have diabetes, heart disease or kidney disease, speak with your doctor before taking magnesium supplements.

If you're taking any of the below medications, magnesium can interfere with them. It's best to take magnesium a few hours after your medication. Again, verify this with your doctor so that you're given personalised medical advice.

• High blood pressure medication
• Antibiotics
• Muscle relaxants
• Spironolactone

How to Choose the Best Magnesium Supplement For Your Needs

Choosing a magnesium supplement can be confusing, given that each type has its own unique benefits and features. It's key to know the differences to pick the right one for you.

Magnesium citrate is a favourite among the women in our community because it's good for constipation, thanks to its gentle laxative effect.

When looking for magnesium supplements, consider your specific health goals:

Supplement Type	Benefits
Magnesium Citrate	Supports digestive health and bowel regularity. Helps to relieve constipation by pulling water into the bowels.
Magnesium Glycinate	Promotes relaxation and better sleep quality
Magnesium Malate	Enhance energy levels and alleviate symptoms of fatigue
Magnesium Oxide	Helps manage heartburn or acid reflux
Magnesium Chloride	Often used in topical magnesium, because it can be absorbed through the skin. Helps to relieve muscle aches and pains, including period cramps.
Magnesium Sulphate	Also known as 'Epsom Salt' is commonly used in baths to help with relaxation and relieve sore muscles.
Magnesium L-Threonate	It is the most expensive form of magnesium, but in aging populations, magnesium L-threonate has been shown to improve memory and cognition.
Magnesium Taurate	A combination of magnesium and the amino acid taurine. It is often used to support cardiovascular health and may have calming effects

 

 "Magnesium is often called nature's tranquiliser because it relaxes muscles naturally."

 

Magnesium-Rich Foods for Women

It's good to improve your magnesium intake through a healthy diet. While magnesium supplements can boost your levels, don't forget that getting magnesium from a balanced diet means that you'd be getting other essential nutrients too.

• How to incorporate Magnesium into Your Diet

The NHS says women aged 19 to 64 need 270mg of magnesium daily. To hit this target, add magnesium-rich foods to your meals and snacks. Here are easy ways to increase your magnesium intake:

• Add a handful of spinach or kale to smoothies or salads
• Sprinkle pumpkin seeds or cashews on top of yogurt or oatmeal
• Swap white rice for quinoa or brown rice, eat it with fatty fish like salmon, mackerel, halibut
• Snack on a square of dark chocolate as a healthy treat
• Include black beans, chickpeas, or lentils in soups, stews, and salads
• Snack on bananas or avocado
• Add Tofu to soups

 

• Foods high in Magnesium

Many tasty foods are full of magnesium. Below is a table showing top magnesium-rich foods and their magnesium content:

Food	Serving Size	Magnesium Content (mg)	% Daily Value (DV)
Pumpkin seeds	1 ounce	168	40%
Spinach, cooked	1 cup	158	37%
Black beans, cooked	1 cup	120	29%
Quinoa, cooked	1 cup	118	28%
Cashews	1 ounce	83	20%
Dark chocolate	1 ounce	65	15%
Avocado	1 medium	58	14%

"Eating a balanced diet with a variety of magnesium-rich foods is key to maintaining optimal magnesium levels and supporting overall health and wellbeing."

Magnesium-rich foods regularly helps your body get enough of this important mineral. A balanced diet is the best way to stay healthy and feel your best.

Practical Takeaways 

Magnesium is key for women's health at every stage of life. It helps with hormone balance, eases PMS symptoms, and aids in sleep and stress management. Keeping magnesium levels right is vital for women's well-being.

To get enough magnesium, eat foods rich in it like leafy greens, nuts, seeds, and whole grains. If you think you might not have enough magnesium, talk to a doctor. They can help find the right amount and type of magnesium for you.

By focusing on magnesium through diet and supplements, women can support their health. This is important as magnesium helps with many bodily functions. It's essential for maintaining good health and well-being.

 

Are you taking magnesium supplements? What difference have you noticed since you started taking magnesium supplements and eating a balanced diet?