Are you thinking about taking a magnesium supplement but not sure if this is the right vitamin for your health needs?
If yes, then you need to read the below blog.
One of the lesser-known vitamins, magnesium, offers a whole host of health benefits for women. From helping to relieve the symptoms of PMS to reducing your risk of regulating blood pressure, read on to discover why you should start taking a magnesium supplement and how it can help improve your overall wellbeing.
Why is magnesium needed?
Magnesium plays several key roles within the human body, including supporting muscle and nerve function and energy production. Typically, low magnesium levels in women do not cause any health problems. However, chronically low levels can increase your risk of certain health conditions such as high blood pressure, heart disease, type 2 diabetes, and osteoporosis.
Many women do not get enough magnesium in their diets, despite the fact that magnesium can help with many common health complaints in women.
What are the benefits of magnesium for women?
There are many associated health benefits of magnesium for both men and women. However, there are a few advantages that are female-specific.
To relieve migraines
If you suffer from migraines, then you will be pleased to hear that magnesium can help to reduce the frequency of your attacks. In fact, women who experience migraines typically have lower levels of magnesium than those who do not.
Although magnesium may not be able to stop a migraine dead in its tracks, if you take a magnesium supplement on a daily basis, you should see a noticeable difference in both the frequency and severity of your attacks.
To manage stress
While a little bit of stress is good for you, too much can wreak havoc with both your physical and mental health. Fortunately, if you are prone to episodes of intense stress, then a daily magnesium supplement might be just the solution you need to keep your calm.
Magnesium plays a crucial role in detoxifying the body, which is why it is so effective at banishing stress and keeping your hormones in check.
To support the menopause
The menopause is characterised by a decline in the hormones progesterone and oestrogen. This can cause a whole host of unpleasant symptoms, including hot flushes, night sweats, and high blood pressure.
Therefore, it is more important than ever before you ensure your body has all the nutrients it needs. Some of the key vitamins and minerals for women going through the menopause are magnesium and vitamin B6, as well as saturated fats.
To prevent osteoporosis
Women with a magnesium deficiency are more susceptible to postmenopausal osteoporosis. This is because being deficient in magnesium changes the way your body metabolises calcium and also alters the hormones that regulate calcium.
As well as magnesium, calcium, and vitamin D are also crucial vitamins for women who are worried about osteoporosis.
To regulate blood pressure
Studies have shown that magnesium plays a crucial role in regulating high pressure. This important vitamin works by helping to dilate the blood vessels, prevent spasms in the heart muscle and blood vessel walls, and to dissolve blood clots.
In fact, it is recommended that women who are aged 31 years or older receive a daily dietary intake of magnesium of 310mg.
To support a healthy pregnancy
When you are pregnant, it is important that you take the correct vitamins and minerals to support your body and your baby. Magnesium is one of the key supplements that your body needs during pregnancy and can help to prevent poor foetal growth, preeclampsia, and even infant mortality.
If you are pregnant and aged between 19 and 30, you should try to consume 350mg of magnesium daily.
To reduce PMS symptoms
If you suffer from the common symptoms associated with PMS, including menstrual cramps and mood swings, then increasing your consumption of magnesium may be able to help you feel like yourself again.
Furthermore, if you have the condition Poly Cystic Ovary Syndrome, also known as PCOS, a daily magnesium supplement can help to alleviate your symptoms and better manage your condition.
To combat inflammation
Inflammation is your immune’s systems reaction to anything that could potentially harm your body. In the short term, it helps your body to fight off infections, viruses and to heal wounds.
However, if you experience inflammation all the time, then this can lead to other health problems, including heart disease, arthritis, and diabetes. Magnesium can help to prevent this from occurring.
To reduce your risk of diabetes
Women are more likely to develop diabetes than men, so you need to take preventative measures to stop yourself from developing this common health affliction. Magnesium helps the hormone known as insulin to work right, so it can help to reduce your risk of developing diabetes.
In fact, one study showed that people who get the recommended amounts of magnesium in their diet were less likely to develop diabetes than those who failed to ingest sufficient levels of this vitamin.
To strengthen your bones
Magnesium is used by the body to create new bone cells, and research suggests that it can also protect against bone loss, help to speed up the healing process of broken bones, and prevent osteoporosis.
How much magnesium do women need?
It is recommended that an adult woman needs around 310 mg of magnesium per day. Pregnant women need an extra 40 mg per day.
You can increase your magnesium intake with a daily supplement, magnesium glycinate is a good choice as it is very gentle on the gut and offers higher-absoprtion compared to other types of magnesium supplements. However, it is worth noting that magnesium supplements can interact with certain medications and some forms of antibiotics.
Alternatively, if you want to reach your magnesium needs through nutrition, there are several foods that are naturally high in this key vitamin. These include nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt, and fortified foods.
