Women's Health: The Importance of Magnesium

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Listen up, ladies! We’re here to tell you that magnesium is worth knowing about! It’s safe to say that magnesium is one of the most important minerals in our body, estimated at being responsible for at least 300 biochemical functions, on a daily basis! Magnesium is used as a “co-enzyme”, meaning that necessary processes cannot reach completion without using this important mineral as a partner. And unfortunately, the vast majority of Americans consume less magnesium than is needed for health, according to the World Health Organization (WHO).

Why is Magnesium Deficiency So Common?

Much like other topics we discuss, low amounts in the body can be related to farming practices, depletion of nutrients from our soil and the result of modern food processing. Further, consumption of soda and coffee (it’s the truth, sorry!) deplete this mineral as well as some medications, including commonly prescribed proton pump inhibitors used for acid reflux.

What Symptoms Are Associated With Magnesium Deficiency?

  • Migraine

  • Fatigue/Weakness

  • Anxiety

  • Depression

  • PMS/menstrual cramping

  • Sleep problems/Insomnia

  • Constipation

  • Metabolic Syndrome & Type 2 Diabetes

  • Inflammation (elevated C-reactive protein)

  • Hypertension

  • Cravings (Chocolate!)

  • Muscle Cramping/Twitching/Pain

  • High Blood Pressure

  • Osteoporosis

  • Menopausal Symptoms

How Can Magnesium Help Me?

1. Relief of menstrual symptoms: We recommend taking magnesium for 3-5 days prior to the start of your cycle AND for the first 1-3 days of your cycle, as magnesium promotes muscle relaxation & decreased pain. (Along with B-vitamins! And protein rich foods!)

2. Promotion of sleep: It is often the case that magnesium deficiency leads to sleep difficulties/disorders/restlessness. Magnesium is needed to process GABA, and to promote ‘calm’ in the brain.

3. Supports thyroid health: This is a big one when talking women’s health! Research demonstrates a correlation between magnesium and a healthy, properly functioning thyroid!

4. Balance blood sugar/decrease sugar craving

5. Promotes hormonal balance: magnesium is a major player in detoxification, supporting the liver, promoting healthy excretion of excess estrogen! Say “see ya!” to monthly breast tenderness, headaches, irregular periods, or mood swings, to name a few.

6. Kicks constipation: constipation can be caused by a number of things, but magnesium supplementation supports regular elimination of the bowels. We like starting with 300mg of magnesium citrate before bed. Adjust accordingly to prevent diarrhea & discuss with your qualified healthcare provider.

*Be careful with magnesium in pregnancy, doses over 400mg can promote too much muscle relaxation, increased bowel movements and irritation to the uterus.

7. Reduction of menopausal symptoms: One study concluded that women reaching menopause may suffer from hypomagnesemia and, in turn, may develop thyroid and other hormonal disorders. Magnesium deficiency may also play a role in hot flashes, night sweats, mood swings, insomnia, and osteoporosis.

8. Supports the production of vitamin D

Sources of Magnesium

We always recommend food sources first! Food is our best medicine! As we like to say, supplementation cannot replace a poor diet! We recommend including a diversity of the following foods:

  • Pumpkin seeds

  • Almonds

  • Spinach

  • Black Beans

  • Avocado

  • Kidney Beans

  • Brown Rice

  • Cashews

  • Swiss Chard

  • Sunflower seeds

  • Amaranth

  • Buckwheat

  • Quinoa

  • Banana

When seeking magnesium in the form of supplementation, we commonly use two forms that are most easily absorbed: magnesium citrate and/or magnesium glycinate. The latter is used for most indications-- besides constipation as the citrate form works well in this department.

Wishing you health & happiness!

We recommend always consulting your qualified healthcare provider prior to beginning any new supplementation.

Sources:

1. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2. Roy Moncayo, Helga Moncayo, The WOMED model of benign thyroid disease: Acquired magnesium deficiency due to physical and psychological stressors relates to dysfunction of oxidative phosphorylation, BBA Clinical, Volume 3, 2015, Pages 44-64, ISSN 2214-6474, https://doi.org/10.1016/j.bbacli.2014.11.002. (https://www.sciencedirect.com/science/article/pii/S2214647414000282)

3. Kolanu BR, Vadakedath S, Boddula V, Kandi V. Activities of Serum Magnesium and Thyroid Hormones in Pre-, Peri-, and Post-menopausal Women. Cureus. 2020 Jan 3;12(1):e6554. doi: 10.7759/cureus.6554. PMID: 32042527; PMCID: PMC6996468.

 
Women's HealthCarly Egoavilmagnesium, women's health, hormones, thyroid, blood sugar, magnesium deficiency, migraine, mood, fatigue, anxiety, depression, PMS, metabolic syndrome, type 2 diabetes, blood pressure, cravings, chocolate cravings, inflammation, fertility, osteoporosis, menopause