Discover the power of magnesium and its benefits for women’s health

Magnesium is one of the most important and versatile minerals. It supports more than 300 chemical processes in the body. It significantly affects muscle activity, the nervous system, bone density and energy production. It also helps to maintain normal blood pressure and blood sugar levels. Although it is found in various foods, according to data from PubMed Central¹ up to 30% of the adult population suffers from its deficiency.

Why your body needs magnesium

The human body contains 4-6 teaspoons of magnesium. Although this amount is small, it is vital for a number of body functions. Many people are deficient in this mineral, often because they consume processed foods that contain very little of it. In addition, the amount of magnesium is easily depleted during stress, pregnancy, breastfeeding, certain diseases or intense muscle activity.

Do you know that… approximately 60% of magnesium in your body is found in bones, 39% in muscles and the remaining 1% in soft tissues, blood and other body fluids?

An essential nutrient with many functions

Magnesium has been used as a medicine since ancient times, in the form of laxatives and Epsom salts. It is the fourth most abundant mineral in the body. It participates in the formation of energy, teeth and bones, nerve function and muscle relaxation. Together with calcium and potassium, it regulates heart rhythm and blood clotting, helps in the production and use of insulin.

Since magnesium relaxes muscles, it is a suitable supplement for sports injuries, chronic fatigue and fibromyalgia (muscle and joint pain). It also relieves menstrual problems and cramps. In postmenopausal women, it increases the density of bone tissue; it is therefore an important nutrient in the prevention of osteoporosis. It is regularly used in the acute treatment of eclampsia (convulsions ending in unconsciousness) during pregnancy and acute myocardial infarction.

Do you know that…most people with magnesium deficiency go undiagnosed because their blood levels do not reflect the actual amount of magnesium in the cells?

With a focus on women’s health

Pregnancy

Magnesium is important for almost every function in your body during pregnancy. It optimizes the activity of nerves and muscles, regulates blood pressure and blood sugar levels, strengthens bones, supports the immune system. This nutrient is also indispensable for the normal development of your child’s brain, teeth and bones. In addition, according to a study by the National Institutes of Health², magnesium can help to prevent premature birth and other pregnancy complications.

Heart and blood vessels

The Atherosclerosis Risk in Communities study³ found that higher blood magnesium levels were associated with a lower risk of heart disease. The natural anticoagulant effects of this mineral prevent blood clotting and help to relax blood vessels⁴.

Headaches, migraine

Inadequate magnesium intake can cause headaches and migraines. A study published in the medical journal Acta Neurologica Belgica⁵ found that it works as an effective prevention without side effects against migraine attacks.

Sleep

Magnesium helps with falling asleep and improves the quality of sleep. It is especially useful for lactating women with interrupted sleep patterns.

Stress

A National Institutes of Health study found that optimal magnesium levels can promote emotional well-being⁶. Another study revealed that taking 248 mg of magnesium daily led to greater mood stability⁷.

Cramps in the legs during pregnancy

Taking magnesium can help to prevent leg cramps during pregnancy, which almost 50% of pregnant women suffer from⁸.

Premenstrual syndrome (PMS)

A 2010 study found that magnesium, combined with vitamin B6, helps to reduce unpleasant symptoms of PMS, including depression, anxiety, insomnia, water retention, and breast tenderness⁹.

Bones and muscles

More than half of the magnesium in the body is found in the bones. Therefore, it is important to maintain its sufficient level. Lower magnesium levels can weaken overall bone health and lead to a greater risk of bone damage¹⁰.

Blood sugar

Magnesium plays an important role in glucose metabolism. A study focused on women showed that its regular intake optimizes blood sugar levels¹¹.

Muscle cramps

Magnesium is essential for proper muscle function. Relieves muscle tension and spasms. At the same time, it accelerates muscle regeneration.

Do you know that… magnesium can reduce asthma attacks?

A lack of magnesium in the body is manifested by the following symptoms:

• loss of appetite
• nausea, vomiting
• fatigue, weakness
• tremors, muscle twitching
• irregular heartbeat
• numbness, pins and needles
• psychological discomfort, depression
• headache
• sleeping problems
• irritability, confusion

10 tips to increase your magnesium intake

1. Include magnesium-rich foods in your diet, such as nuts (especially Brazil nuts, cashews, almonds and hazelnuts), quinoa, seeds (especially pumpkin seeds, sesame seeds and chia seeds), whole grains, chickpeas, lentils, beans , avocado, fatty fish (mackerel, salmon) or green leafy vegetables (Swiss chard, spinach).
2. Limit the consumption of alcohol, fizzy drinks and caffeine, which increase the loss of magnesium from the body.
3. Enrich your diet with seaweed, such as kelp.
4. Treat yourself with hot chocolate with at least 85% cocoa.
5. Boost your gut health by eating fermented foods like kefir, sauerkraut, or kombucha every day.
6. Limit refined sugar, which can deplete magnesium stores.
7. Treat yourself with a regular Epsom salt bath. This ritual will also help you to improve your sleep.
8. Avoid contact with aluminum. It affects the absorption of magnesium.
9. Add a magnesium supplement to your daily routine. When choosing a suitable supplement, focus on the quality and nutrients it contains. The combination of magnesium with vitamin B6 is ideal for supporting women’s health. Especially during pregnancy and breastfeeding, when it is advisable to increase the daily dose of magnesium.
10. Consider adding more supplements. Vitamins and minerals do not work in isolation and often need mutual support for better effectiveness.

Extra tip for increasing magnesium levels

Spicy lime black bean dip

What you will need:

·       2 cans of rinsed and dried black beans

·       1 cup grated carrots

·       1/2 cup fresh lime juice (about 2 limes)

·       1/4 cup chopped spring onions

·       1/4 cup chopped fresh coriander

·       1 teaspoon of minced garlic

·       ground sea salt and black pepper according to the taste

How to do it:

Place the beans in a food processor and blend until smooth. Place the blended beans in a bowl and mix well with the other ingredients. Let the mixture stand for half an hour.

Tip: Serve the delicious bean dip sprinkled with sprouted seeds with grilled salmon, steamed spinach and quinoa. All the ingredients are loaded with magnesium and you will surely enjoy them too.

Resources:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7063385/
3. https://ajcn.nutrition.org/
4. https://naomedical.com/info/magnesium-blood-clots-causes-effects-prevention.html
5. https://link.springer.com/article/10.1007/s13760-019-01101-x#article-info
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/
7. https://pubmed.ncbi.nlm.nih.gov/28241991/
8. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/treating-muscle-cramps-during-pregnancy/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/
10. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9263713/