Why Women Should Be Consuming More Magnesium? Signs You're Deficient

Magnesium, sometimes called the "miracle mineral," is essential for more than 300 biochemical reactions in the body. Many women are not getting enough of this important nutrient. Research suggests that nearly 50% of the U.S. population may be magnesium-deficient, which can significantly impact overall health, energy levels, and disease risk.

Magnesium, from the functioning of the muscles and smooth transmission of the nerves to energy production in the form of ATP and cardiovascular health, keeps the body in balance. Why, then, is this deficiency so widespread, and why do women need to pay that much attention to their magnesium intake?

Why Women Need Magnesium More Than Ever

The recommended daily intake of magnesium is 320 mg for women, but most women take in much less than this amount through their diet. Magnesium is particularly important for women because of its effects on hormonal balance, metabolic health, and bone strength. Women experience a range of physiological changes throughout their lives-from puberty to pregnancy to menopause-and each of these physiological changes increases the body's magnesium requirements.

A few health conditions unique to women will benefit from an increase in magnesium intake, including:

1. Insulin Resistance and PCOS

Polycystic ovarian syndrome is often associated with insulin resistance in women, leading to weight gain and metabolic disorders. Magnesium has been found to improve the body's sensitivity to insulin and, therefore, control blood sugar levels, making it an important nutrient for women who suffer from PCOS.

2. Mood Disorders: PMS, Anxiety, and Depression

Low magnesium levels have been associated with higher anxiety, irritability, and depression. Women who have PMS often suffer from mood swings and discomfort; magnesium may be helpful in relieving such symptoms. According to studies, supplementing with magnesium and vitamin B6 has greatly reduced the symptoms of PMS.

3. Menopausal Symptoms: Hot Flashes and Depression

The transition towards menopause means that the level of magnesium decreases, worsening the symptoms that characterize it hot flashes and mood swings among others. Supplementing with magnesium has greatly been proven to lighten such symptoms and, in turn, improve the overall well-being of women.

4. Pregnancy Health

Magnesium is essential for the pregnant woman to support the fetal development process, preventing complications like high blood pressure, preeclampsia, and preterm birth. Many prenatal vitamins contain magnesium; however, food sources should not be ignored.

5. Prevention of Osteoporosis

They have a greater susceptibility to osteoporosis post-menopause. Magnesium has been proven crucial for bone-building activity and bone density, making bones less likely to break or get osteoporosis. The person cannot assimilate calcium unless enough magnesium is provided; then they develop brittle bones.

6. Fatigue and Chronic Fatigue Syndrome (CFS), and Fibromyalgia

Women are also the most affected in chronic fatigue syndrome and fibromyalgia, which have been associated with low magnesium levels. Since magnesium is an important player in cellular energy production, supplementation can combat fatigue and increase general well-being.

7. Autoimmune Disorders and Inflammation

Women are three times more likely than men to suffer from autoimmune diseases, most of which are inflammation-based. Magnesium helps modulate immune responses and reduce oxidative stress, which would decrease the incidence of flare-ups in autoimmune conditions.

8. Heart Health and Blood Pressure Regulation

Cardiovascular diseases are one of the leading causes of death for women, while magnesium is critical in maintaining regular heart rhythms and preventing blood clotting, also regulating blood pressure. A magnesium-rich diet could help reduce risk factors for hypertension and heart diseases.

9. Migraine Relief

Migraines can be made worse by the low level of magnesium. It assists in reducing blood vessel contraction, hence making one experience migraines less often and severe less.

Signs You Might Be Magnesium-Deficient

It is considered as an invisible deficiency since symptoms tend to appear more subtly, sometimes easily neglected. Common symptoms of this are;

• Sleeping Difficulty
• Irritability or mood swing
• Fatigue and low energy
• Muscle spasms or cramps
• Anxiety and restlessness
• Constipation
• Thyroid imbalances
• Heart palpitations
• Frequent headaches or migraines

If you are experiencing several of these symptoms, then it may be time to reassess your magnesium intake and look at topping them up with diet or supplementation.

Natural Ways of Increasing Magnesium in Your Diet

The best way to ensure adequate magnesium levels is through a balanced diet rich in magnesium-containing foods. Some of the top dietary sources include:

• Pumpkin seeds
• Dark chocolate (at least 70% cacao)
• Leafy greens like spinach and Swiss chard
• Almonds and cashews
• Tofu and legumes
• Avocados and bananas

For those who don't get an adequate amount through food alone, high-quality supplemental magnesium in either glycinate or citrate helps fill the void. Supplementation should be exercised with caution since excessive intake must be avoided, though.

Can You Have Too Much Magnesium?

While magnesium is important, excessive amounts can cause side effects like diarrhea, nausea, muscle weakness, and low blood pressure. The upper limit for magnesium supplements is about 350 mg per day, so it is essential to adhere to the recommended doses. Women with kidney problems should consult their doctor before taking magnesium supplements because excess magnesium can accumulate in the body if kidney function is impaired.

Magnesium is one of those minerals that so often gets left out, and yet it helps with so much in the body of a female. It impacts hormonal balance to heart health to stress relief: magnesium is pivotal to overall health. If you think you're deficient, be sure to push magnesium-rich foods or talk with your healthcare professional about supplementing.

Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018

The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017