Magnesium is a mineral as well as an electrolyte, which plays a vital part in a myriad of bodily processes. This includes control of blood pressure as well as bone health and muscle contraction. Magnesium can be obtained in many different foods or as a nutritional supplement. Magnesium is beneficial to women trying to maintain their good health.
1. Helps Alleviate PMS
Premenstrual symptoms affect between 80 and 90 percent of women in the world.2 Around 50 percent are women diagnosed as having PMS. (PMS).
PMS can be physical, emotional, mental, or behavioural symptoms that occur about a week or two before the menstrual cycle (your period) and improve after a couple of days after menstruation. The symptoms can impact your work, social or school life. A more severe variant of the disorder is called premenstrual dysphoria (PMDD), which comprises at least five emotional or physical symptoms.3
Studies have revealed that he levels of magnesium are decreased in women suffering from PMS. Increased intake of magnesium via diet or supplementation could aid in preventing and treating symptoms that are caused by PMS.2 These studies showed that women required magnesium for at minimum two months before they noticed improvement.2 But other studies have found that magnesium doesn’t affect PMS symptoms.3
Further research is required to better understand the role of magnesium within PMS and the optimal dosage to manage symptoms.
2. Supports Muscle Function
Magnesium plays a crucial role in the functioning of muscles, particularly muscle relaxation and contraction.1 For women, muscle function is crucial for movement and posture as well as overall metabolism. Insufficient magnesium may increase the risk of muscle spasms, cramps, weakness and general discomfort. In addition, low levels of magnesium can increase the risk of injury and diminished recovery following exercise.4
Research has shown that magnesium supplements aid in reducing muscle cramps and pain and increase the strength of muscles. A study of older women discovered that magnesium (300 milligrams daily) helped improve the health of muscles and physical activity in people who had low magnesium levels.5 Further research is required to determine the most effective dosage for maintaining healthy muscle.
3. Maintains Bone Health
Magnesium may help to alleviate or treat bone diseases such as osteoporosis weak bones). Osteoporosis impacts 21.2 percent of women who are over 50 years old. This condition may increase the chance of fractures.6
Magnesium is a key ingredient in the formation and healing of your bones. Magnesium is also a key ingredient in regulating your vitamin D and calcium levels, which impact the health of your bones. Numerous studies have shown that a low magnesium level can increase your risk of developing osteoporosis as well as fractures.1 Magnesium can also reduce the inflammation process and reduce oxidative stress, which are risk factors for osteoporosis. 42
A daily dose of 400-800 milligrams a day is suggested to maintain bone health.4
4. Regulates Sleep
Insufficient sleep can have a major impact on your life as a whole and your health. For women, sleep can be affected by hormonal fluctuations during pregnancy, menstrual cycles, and menopausal changes. Sleep disorders such as restless leg syndrome (RLS) and insomnia can also be more prevalent in women in these stages of life.7
Studies suggest that magnesium may help to sleep, by making you feel calm and relaxed. Your muscles. A low level of magnesium can reduce the amount of melatonin present in your body. Melatonin is the hormone that makes you sleep and signals your body that it’s time to get up.8
Research has shown that magnesium could enhance your sleep and the speed at which you fall asleep. EEp Studies have also discovered that magnesium doesn’t interfere with sleep quality.8 Further research is required to fully understand the role of magnesium in the sleep process.
5. Improves Mental Health
Magnesium is a key component in the regulation of mood, as well as brain health and the stress response. Supplements with magnesium can help reduce symptoms associated with stress and depression.4
The specific way that magnesium aids in mental health is not fully recognized. Magnesium increases the release of serotonin and dopamine, two hormones that impact well-being and mood. There have been studies that show lower levels of magnesium among people suffering from mood disorders, such as depression and anxiety.
Magnesium dosages proven to be effective in treating depression and anxiety usually are between 200 and 400 milligrams daily.4
Further research is required to better understand the role of magnesium in enhancing mental health.4
6. Protects Heart Health
As women age, their risk of coronary heart disease as well as high blood pressure rises.2 Magnesium plays a crucial role in the way that blood vessels and the heart function, and helps manage swelling throughout your body. Maintaining a normal level of magnesium is vital for the health of your heart.
Low levels of magnesium have been discovered in those suffering from excessive blood pressure and heart failure, along with other cardiovascular (heart and blood vessels) conditions.9 Research has discovered that supplementing with magnesium can reduce your risk of contracting cardiovascular disease.4
Data on magnesium in heart health is conflicting. Although studies have shown improvement through magnesium-based supplements, this effect is usually tiny. Incorporating magnesium into your diet and the medication you are already taking might yield more results.1
Research suggests that a magnesium intake between 300 and 600 milligrams per day could reduce the risk of the development of high blood pressure as well as heart disease.4 However, further research is required to determine the most effective dosage.
7. May Ease Hot Flashes
The hot flashes are a typical manifestation of menopause. They are likely to be caused by hormonal imbalances in the body before and after menopause.2
Magnesium could aid in treating and preventing hot flashes by defending the brain and controlling hormonal levels.2 However, research does not support the use of the mineral to ease hot flashes. While some studies have shown benefits, others have reported little improvement in symptoms using magnesium. More research is required to better understand the role of magnesium in hot flashes and to determine the most effective dose to help.102
Tips for Getting More Magnesium
The recommended daily allowance for magnesium is 400-310 milligrams for women. The best sources of magnesium are green leafy vegetables and seeds, nuts and a variety of foods high in fibre. Around 30-40% of magnesium absorbed through food is absorbed into the body.1
If you’re not getting enough magnesium in your diet, then you should also supplement with a vitamin. Magnesium supplements can be found in many forms, including powder, pill, liquid as well and chewable. It is also possible to apply magnesium to your skin using lotion, cream or oil.1
There are various forms of magnesium, such as calcium oxide, magnesium chloride and citrate. Certain types are associated with various uses. For instance, magnesium citrate solution is commonly used to treat constipation, and magnesium oxide tablets are best suitable for daily use as a supplement.
The upper limit for tolerable magnesium supplements for the female population is 35 milligrams. Higher doses can increase your chance of experiencing side effects such as diarrhea and stomach upsets.