Meet magnesium, your new favorite mineral! This essential element ranks as the seventh most prevalent in the Earth’s crust. Yet, estimates suggest that over 80% of Americans fall short of their magnesium needs. Many women, in particular, struggle to consume adequate amounts through diet alone. This deficiency can hinder important functions, including energy production, muscle and nerve function, and digestion.
With health and wellness at the forefront, magnesium is increasingly recognized in discussions surrounding women's health. It's vital for more than 300 metabolic functions, yet often overlooked. Experts are now emphasizing its importance in managing symptoms of various conditions that can affect women.
To shed light on magnesium, we consulted two knowledgeable nutritionists. Edie Horstman, a nutrition consultant, and Mia Rigden, a board-certified nutritionist, share insights on boosting magnesium intake and the benefits that follow.
Featured Image by Michelle Nash.
Benefits of Magnesium for Women
Magnesium has shown remarkable benefits for women who consume it adequately. As a supplement, it can enhance various aspects of health. Key areas where magnesium helps include hormone balance, mood regulation, sleep quality, digestion, and PMS relief.
Magnesium is also found in numerous everyday foods. If you’re like many who need a boost, continue reading to learn how magnesium can significantly enhance women's health.
Always check with your healthcare provider before altering your supplement routine, as excessive magnesium intake can be harmful. For more details on maintaining balanced mineral levels, visit this link and here.
Hormonal Health
Magnesium plays a crucial role in producing hormones like progesterone, estrogen, and testosterone, according to Horstman. It also aids in blood sugar regulation, essential for maintaining healthy hormone levels. Balancing blood sugar is vital for overall health, and we have explored this topic extensively with useful resources.
Improved Sleep
If anxiety disrupts your sleep, magnesium could be the answer. This mineral promotes muscle relaxation and calms the mind. Rigden points out that while magnesium offers various benefits, its primary reputation is as a natural relaxant. If you’re facing muscle tension, digestive issues, or racing thoughts, magnesium may provide the relief you need.
Mood Enhancement
Magnesium significantly impacts brain function and mood, and is frequently used in depression management. A higher intake is associated with fewer depressive symptoms and overall better mental health. It supports adrenal health, reducing burnout risk. Horstman refers to magnesium as the original “chill pill,” as it helps lower adrenaline and cortisol levels, regulating our stress response.
Digestive Support
Experiencing irregularity? Magnesium aids in promoting regular bowel movements. It acts as a laxative, drawing water into the intestines and facilitating food movement through the digestive tract. A popular choice for digestive health is Natural Calm.
Shop NowPMS Management
Craving chocolate during your period? It’s high in magnesium, signaling your body’s desire for mood balance, restful sleep, and pain relief. Research indicates that increasing magnesium intake a week before menstruation can significantly alleviate PMS symptoms. Personally, magnesium is my go-to remedy for cramps.
Sources of Magnesium
Often labeled the “invisible deficiency,” magnesium is a nutrient many struggle to obtain in adequate amounts. Horstman notes that while magnesium is present in daily foods, modern agricultural practices and processed foods have reduced its availability. To maintain healthy levels, a combination of dietary sources and supplements is recommended, especially those rich in fiber like leafy greens, unrefined grains, and beans.
- Spinach
- Bananas
- Pumpkin Seeds
- Black Beans
- Seaweed
- Almonds
- Cashews
- Avocado
- Legumes
- Whole Grains
- Dark Chocolate
Recommended Magnesium Supplements for Women
For those seeking effective supplements, our nutritionists recommend several options to ensure adequate magnesium intake. Horstman indicates that women over 31 should aim for 320 mg/day, with increased needs for pregnant and breastfeeding women. Review their suggested supplements and consult your doctor for the best fit.
Cymbiotika Magnesium L-Threonate
This tasty supplement contains Magnesium L-Threonate, touted as the most bioavailable magnesium for cognitive function.
Shop NowBiOptimizers Magnesium Breakthrough Supplement 4.0
Another high-quality option that includes seven types of magnesium for optimal absorption and digestion.
Shop NowThis spray is recommended for easing body aches and allows for cellular absorption of magnesium.
Shop NowA magnesium powder that promotes restful sleep and relaxation, tested for purity.
Shop NowInnate Response Formula Magnesium 300
This supplement features three highly absorbable forms of magnesium, along with organic spinach for digestive comfort.
Shop NowPure Encapsulations Magnesium Liquid
A liquid option combining magnesium and vitamin B6 for easy nutrient absorption.
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