From balancing blood sugar, improving mood, aiding sleep, bone health, and elevating exercise performance, you name it, and magnesium, an essential mineral, plays a vital role in it all. Magnesium is a cofactor in more than 600 enzyme systems, which regulate various vital biochemical reactions in the body. For women in particular, maintaining adequate magnesium levels is especially important.
Why do women need magnesium?
Women often face the risk of magnesium deficiency in response to physiological modifications throughout the lifespan. The hormonal changes, pregnancy, and lifestyle factors make women particularly vulnerable to magnesium deficiency.
Hormonal fluctuations during menstruation, pregnancy, or menopause can disrupt magnesium balance. enhances magnesium uptake, but its decline during menopause or while using birth control pills can lead to deficiencies. Women who are pregnant or breastfeeding require more magnesium than others, as it is vital for fetal development, maternal health, and reducing complications. A 2020 suggests that during pregnancy and breastfeeding, women need about 10% higher supply of magnesium, i.e., an RDA of 350–400 mg/day is recommended in pregnancy and of 310–360 mg/day during lactation, compared with 300–310 mg/day for non-pregnant or non-lactating women.
Along with its role in many physiological functions, such as nervous system function, cardiac electrical properties, and supporting the immune system, magnesium could also reduce symptoms of certain unique conditions that women face. A 2021 reveals that magnesium supplementation can successfully treat symptoms associated with conditions such as premenstrual syndrome (PMS), polycystic ovary syndrome (PCOS), and symptoms associated with postmenopause.
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How to identify magnesium deficiency?
Magnesium deficiency, also known as hypomagnesemia, occurs when blood magnesium levels are lower than normal. Modern diets are one of the key culprits behind this deficiency. Women who consume processed foods low in magnesium are more likely to have a deficiency. Also, those on restrictive diets for weight management tend to consume less of this mineral. Stress also depletes magnesium by elevating cortisol levels. The symptoms of low magnesium include:
- Nausea
- Constipation
- Headaches
- Nighttime leg cramps
- Numbness or tingling in the legs or hands
- General body weakness
- Tremors
- Heart palpitations
How to maintain healthy magnesium levels?
The best way to prevent magnesium deficiency is to have a diet rich in magnesium sources. Plant and animal-based diets are usually rich in magnesium. Some good sources are:
- Green leafy vegetables such as spinach
- Nuts
- Seeds
- Whole grains
- Avocados
- Milk
- Yogurt
- Beans
- Lentils
- Dark chocolate (70% cocoa or higher)
- Quinoa
Magnesium supplements, too, can help maintain normal levels of magnesium. However, it is important to talk with your doctor before taking them to avoid side effects.