A study published in Frontiers in Nutrition journal in August 2024 found a negative correlation between magnesium intake and pelvic inflammatory disease.
Researchers have found that magnesium supplementation helps in improving hyperandrogenism, hirsutism, and sleep quality in women with polycystic ovary syndrome. The study was published in 2023 in the Health Science Reports journal.
Dietary Magnesium was associated with larger brain volumes in both men and women as per a 2023 study published in Springer Link.
These studies are among all those studies that have examined the impact of magnesium minerals on the health of women so far. This necessitates understanding why magnesium is important for women, and how magnesium deficiency affects them.
What is the right time to consume magnesium?
Magnesium is a basic mineral in the human body that forms part of more than 300 biochemical reactions, making it very important for general health. Since it serves as a cofactor for enzymes, it has involvement in all energy, from processes of protein synthesis to muscular functions. Magnesium, therefore, ensures that food can be converted into energy when helping to produce adenosine triphosphate, often regarded as the currency that cells spend, using it to run activities.
Magnesium deficiency affects women’s health in stealthy ways. An adult woman needs close to 350 mg of magnesium on a daily basis to perform basic biological functioning. It is a crucial mineral for women because more than 50% of the magnesium is concentrated in the bones and the lack of this mineral affects the bones first; maybe this is why the requirement of magnesium for a woman’s body increases during pregnancy and lactation.
Why is magnesium so important for women?
As a nutrient, magnesium impacts nearly every aspect of women’s health, from regulating hormones to the condition of bones. Its effect extends to women in all stages of life – during menstruation, pregnancy, and menopause.
One of the major benefits magnesium is believed to offer women is hormonal balance. Magnesium has been proven to have an effect on hormones and is, therefore, very essential to women with a condition of PMS. Most women share a common incident of mood swings, bloating, and cramps during their period, and in most cases, these are caused by the estrogen and progesterone hormone levels fluctuation. It regulates these hormones; therefore, many of the symptoms that define PMS are reduced. Also, research studies have proven that magnesium supplement, particularly in combination with vitamin B6, diminishes irritability, anxiety, and physical discomfort of PMS largely.
Magnesium rich foods you must have
Bone health concerns many females. During the transition to the menopause cycle, the risk of osteoporosis aggravates. Magnesium helps promote adequate calcium intake to maintain healthy bones. It converts vitamin D into its active form, hence ensures calcium metabolism and supports bone density. Women suffering with low magnesium intake are likely to have lower bone mineral density. They may suffer from fractures and osteoporosis due to increased vulnerability.
Magnesium is also of great importance in proper muscle functioning, which includes the uterus; it helps prevent premature contractions and preterm labor. It also reduces the risk of some complications associated with pregnancy, such as gestational hypertension and preeclampsia.
Apart from these, magnesium plays a beneficial role in ensuring the proper development of the fetal nervous system and helps maintain normal blood sugar levels, thereby acting as a protective effect against gestational diabetes. It is of great importance both to pregnant women’s health and to the proper development of their baby.
Magnesium has been coined the “relaxation mineral” due to its relaxing effect on the nervous system. It maintains neurotransmitters that regulate the mood, such as serotonin and GABA. It soothes the nervous system and modulates melatonin, hence promoting sleep and reducing anxiety.
Magnesium also plays a crucial role in ensuring cardiovascular health, which may be very important to a woman, particularly during the postmenopausal years as the risk for heart disease heightens. It keeps the blood pressure normal and maintains a normal heart rate while preventing the formation of plaques within the arteries. Research studies have also proved that magnesium can help reduce the likelihood of high blood pressure among females as well as enhance their heart condition, especially during older ages over 50 years old.
What’s causing magnesium deficiency in women these days?
Magnesium deficiency in women has become increasingly widespread due to the several aspects of modern lifestyles. Firstly, most consume processed foods, which contain very few or no essential nutrients, including magnesium. Second, excessive diets full of refined sugars and unhealthy fats displace magnesium-rich whole foods such as leafy greens, nuts, and seeds.
Of course, there is also the issue of higher stress levels. The body tends to consume more magnesium when experiencing periods of anxiety or tension, and this can deplete the body’s overall supplies of magnesium.
Another factor that enhances the influence of magnesium levels is hormonal fluctuation, especially during menstruation, pregnancy, or menopause. It usually raises the magnesium requirement and causes potential deficiency in these women due to failure to meet the increased needs.
In addition, some health conditions, including gastrointestinal disorders, may interfere with proper absorption of magnesium in the body.
How to identify magnesium deficiency?
Magnesium deficiency is characterized by disorders in different biochemical processes. Some of the first symptoms may be muscle cramps, spasms, caused by an inability to relax muscles. The mineral participates in many biochemical processes-over 300-thus affecting the process of muscle contraction and relaxation. When the content of this mineral is low, muscles may contract without proper relaxation, with the patient feeling pain and aching.
The central nervous disorder is mostly caused by deficiency in magnesium. Patients suffering from magnesium deficiency disorders present symptoms of irritability, fatigue, and anxiety. This increases stress at times and impairs sleep, making it more difficult for the body to rest and rejuvenate. In more severe cases, magnesium deficiency is known to contribute to neurological problems like numbness and tingling in some limbs and even seizures.
Magnesium deficiency in the cardiovascular system contributes to irregular heartbeats, higher blood pressure, and an increased risk for heart diseases. Magnesium is necessary for stabilizing the rhythmic beating of the heart and keeping blood pressure stable; therefore, reduced levels compromise heart health.
Magnesium deficiency can contribute to weakened bones due to impaired absorption of calcium, increased chances of osteoporosis over time, leading to blood sugar regulatory disorders and enhanced insulin resistance, increasing the risk for type 2 diabetes.