10 Ways Magnesium Benefits Women
Magnesium – what does it do? What’s it for? And should you take a supplement? Today, I’m going to answer those questions along with all the other magnesium-related questions you have.
Magnesium is the fourth most abundant mineral in the human body. For good reason: your body needs it for more than 600 different chemical reactions. About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues, and fluids, including blood.
Your muscles need it to contract; nerves need it to send and receive messages. It even keeps your heart beating steadily and strengthens your immune system.
What does magnesium do?
Magnesium is a mineral that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
It’s important for:
Normal vitamin D and calcium absorption
Bone health (and preventing osteoporosis)
Heart health
Normal heart rhythm
Healthy blood pressure
Healthy glucose levels and normal insulin response for metabolic health
Production of glutathione (the body’s master antioxidant)
Electrolyte balance
Nutrient transport across cell membranes
Nerve impulses
Muscular contractions and function
Reducing carbon dioxide in the body
And a lot more!
Magnesium is essential in more than 600 biochemical reactions in your body.
Result of not consuming enough magnesium
As much as half of the U.S. population doesn’t get enough magnesium.
Magnesium from food is slightly different from supplements in how it absorbs. Too much magnesium from supplements can lead to diarrhea or intestinal discomfort, depending on the form. Sometimes magnesium is even used as a laxative, like with Milk of Magnesia.
Magnesium may also negatively affect how your kidneys work, especially if you already have known kidney problems.
You can get magnesium from food sources like leafy green veggies, legumes, beans, nuts, seeds, and dark chocolate. However, most people don’t eat enough of these to meet their daily needs. Even if you do, some of these foods may be harder to digest due to the presence of anti-nutrients, like oxalates.
Calcification of the arteries. Unfortunately, this is one of the first symptoms to appear, as well as one of the most serious. ...
Muscle cramps or spasms
Muscle weakness
Anxiety & Depression. ...
Hormone Imbalances. ...
High Blood Pressure / Hypertension. ...
Pregnancy Discomfort. ...
Low Energy. ...
Bone Health.
And more
Magnesium deficiency
The magnesium content of foods is gradually decreasing due to food processing…
Can be caused by diabetes, or digestive disorders, such as celiac disease and chronic diarrhea. People with alcohol use disorder are also at an increased risk of deficiency. Certain medicines like "water pills" and antibiotics can also lower blood magnesium levels.
Over time, low magnesium can weaken your bones, give you bad headaches, make you feel nervous, and even damage your heart. It can also decrease levels of other important minerals like calcium and potassium.
Many medications also directly deplete magnesium levels or interfere with the absorption of magnesium, such as many blood pressure medications, metformin and insulin, antacid medications, warfarin, estrogen, birth control pills, asthma inhalers, and steroid medications.
If you take any of these medications, you should discuss your magnesium levels with your doctor and consider checking levels with an RBC magnesium test (NOT serum magnesium). The RBC test is viewed as more accurate than the serum test because when you are deficient in magnesium, your body takes it from cells instead, therefore, making it highly detectable through an RBC.
10 Benefits of magnesium
A magnesium deficiency can come from a lot of different factors. So, today I’m going to give you a list of foods that will allow you to maintain a healthy amount of magnesium. But first, we’re going to share 10 benefits of magnesium even beyond what I just shared.
1. It’s been shown to improve physical performance:
Athletes who consume magnesium supplements have been shown to experience enhanced exercise performance.
2. Fights depression:
Studies have shown a link between depression and magnesium deficiency.
3. Protects against Type 2 Diabetes:
Magnesium also benefits people with type 2 diabetes. Studies suggest that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can impair insulin’s ability to keep blood sugar levels under control. Additionally, research indicates that people with a low magnesium intake have a higher risk of developing diabetes.
4. Can lower blood pressure:
Magnesium helps lower blood pressure in people with elevated levels. However, it doesn’t seem to have the same effect in those with normal levels.
5. It reduces inflammation:
Magnesium has been shown to help fight inflammation. It reduces the inflammatory marker CRP and provides several other benefits. In one study, those with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
6. Can prevent migraines:
People with frequent migraines may have low magnesium levels. Some studies show that supplementing with this mineral can provide relief from migraines.
7. Improves PMS symptoms:
And ladies, you might be happy to know magnesium supplements have even been shown to improve symptoms that occur in women with PMS.
But if so many people are deficient, how do you consume enough magnesium?
8. Can lower cortisol levels:
Lowering your cortisol levels in turn lowers your stress levels.
9. Can increase melatonin levels:
Melatonin is a hormone that encourages your body to sleep. So, as a result, this improves your sleep quality
10. It's a natural muscle relaxant:
Which will further help reduce stress, improve sleep quality, and be able to relax.
How much magnesium do you need per day?
Your body absorbs magnesium from food slightly differently than it does from supplements. If you consume too much from supplements it can cause diarrhea. And that’s why certain kinds of magnesium are used as a laxative. But we’ll get into the specific kinds in a moment so you can avoid the diuretic effects if you choose.
The Recommended Dietary Allowance (RDA) for adults ages 19 and over is 400-420 milligrams daily for men and 310-320 milligrams for women. And for pregnant women, they actually require a bit more at about 350-360 milligrams per day.
Magnesium is an electrolyte and can get depleted from excessive exercise. So, that’s something to consider if you’re working out a lot. But in the same breath, it can impair your kidney function. So if you have kidney problems, it’s best to speak with your doctor before taking a magnesium supplement.
How to get enough magnesium
Magnesium-rich foods
We get about 10% of our daily magnesium requirement comes from water. But you can also get it from foods like leafy green veggies, legumes, beans, nuts, seeds, and dark chocolate. The thing is that many people don’t eat enough of these to meet their daily needs.
More specifically…
One ounce of dark chocolate (70–85% cocoa) contains 64 milligrams
A quarter cup of pumpkin seeds contains 42 milligrams
One cup of cooked spinach contains 157 milligrams
One cup of black beans contains 60 milligrams
One cup of cooked quinoa contains 118 milligrams
One ounce of dry-roasted almonds contains 80 milligrams
A quarter cup of cashews contains 83 milligrams
One medium avocado contains 42 milligrams
Magnesium supplements
Some magnesium supplements are better at correcting deficiencies than others. It just depends on your goal. There’s some debate on which kinds have the best bioavailability, which basically means how well it’s absorbed. If you want your body to absorb it faster, consider a liquid supplement or one that’s dissolved in liquid. Capsules and pills have to be broken down and dissolved by your body which is basically an extra step.
How to choose a magnesium supplement
When choosing magnesium products, you need to consider your purpose in taking it. I don’t take it often. Every once in a while I’ll take it after a hard workout if I’m sore. Or I’ll take it at night if I think I need help relaxing. And when that’s the case, I like to take it 30-60 minutes before bed.
But when it comes to choosing a supplement for yourself, first speak with your doctor to make sure it’s right for you. Then, think through these questions/decisions:
What’s your purpose in wanting to take a supplement?
How much magnesium do you already get from your daily diet?
Decide whether a supplement is even necessary.
How much additional magnesium do you need?
Decide on the best format for delivery – whether that’s oral or topical.
My personal favorite magnesium supplement is Natural Vitality’s Calm Magnesium Powder. I enjoy it when I’m feeling sore from a tough workout or need a little extra help relaxing. If I’m going to take it in the evening, I drink it about 30 minutes before bed.
The different forms of magnesium
The form matters – you want to make sure you’re supplementing with the form of magnesium that best fits your needs. Let’s over a few of the most common forms:
Magnesium citrate: Magnesium citrate is a form of magnesium bound with citric acid. This form of magnesium is a pretty popular form of magnesium. It’s one of the more commonly used forms in supplements. Some research claims it’s one of the most absorbable forms. It has two features worth mentioning: It’s been shown to have both a calming effect, but also a laxative effect in large doses – which may be good or bad depending upon your situation. But to be safe, try a small dose when you’re first getting started with it.
Magnesium oxide: Magnesium oxide is actually a salt – it combines magnesium and oxygen. This form of magnesium isn’t absorbed as well as some of the other forms. But it’s often sold in pill form to provide short-term relief for digestive symptoms, like heartburn, indigestion, and constipation.
Magnesium malate: Magnesium malate includes malic acid, which naturally occurs in certain foods. This acid has a sour taste and is often used as a food additive to enhance flavor or add acidity. This form of magnesium is another commonly used form and some people say that it’s gentler on your system with less of a laxative effect than other types. Studies have shown that it’s absorbed well in your digestive tract, making it a good option for increasing magnesium levels.
Magnesium taurate: Magnesium taurate contains taurine, an amino acid. This form of magnesium is used for supporting healthy blood sugar levels and blood pressure.
Magnesium L-threonate: Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the breakdown of vitamin C. This form of magnesium is the only form of magnesium known to cross the blood-brain barrier, making it the optimal choice for supporting cognitive function and mood.
Magnesium sulfate: Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen – it’s also known as Epsom salt. It’s often used in a bath to provide muscle relief. But the research is still out on how well it’s actually absorbed through the skin.
Magnesium glycinate: Magnesium glycinate is formed from magnesium and the amino acid glycine. This form of magnesium is paired with the amino acid glycine and is used for supporting healthy sleep.
Magnesium orotate: Magnesium orotate includes orotic acid, a natural substance involved in your body’s construction of genetic material. This form of magnesium supports cardiovascular health and offers support for the muscular system. It’s also easily absorbed and doesn’t have the laxative effects characteristic of other forms. The downside to magnesium orotate is that it’s often much pricier than other forms.
Magnesium chloride: Magnesium chloride is a magnesium salt that includes chlorine. It absorbs well in the digestive tract, making it a good multi-purpose supplement. It comes in capsule form or skin cream. The capsule form is used to treat low magnesium levels, heartburn, and constipation. The skin cream is used to soothe sore muscles. However, further research is needed to show the link between muscle relief and higher magnesium.
Magnesium lactate: Magnesium lactate is the salt formed by magnesium binding with lactic acid. It’s often used as a food additive to fortify and regulate the acidity of food. It’s not used as a dietary supplement as often as other forms of magnesium. But it’s easily absorbed and has been shown to be more gentle on your digestive system than other types. This can make it a more viable option for people who are more sensitive or required to take larger doses.
'Transdermal' or 'topical' magnesium – this means it’s applied to the skin
Some believe that the body can absorb magnesium particularly well through the skin, in a process called transdermal absorption.
For this reason, a person may try meeting their requirements by using Epsom salts or topical magnesium oils. However, little if any scientific currently supports the idea.
Bottom line
Supporting and playing a role in 600 different chemical reactions, there’s no doubt that magnesium is essential. I hope this article has helped you understand its value and answer any questions you had about it. If you still have questions related to magnesium, please drop them in the comments below.
And always be sure to check with your doctor before beginning any supplement.