Nutritionist

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 function, the nervous system, bone density and energy production. It also helps maintain normal blood pressure and blood sugar levels. Although it is found in various foods, according to PubMed Central 1 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 many bodily functions. Many people are deficient in this mineral, often because they consume industrially processed foods that contain very little of it. In addition, magnesium is easily depleted during stress, pregnancy, breastfeeding, certain illnesses, or intense muscular activity. You know that... Approximately 60% of the 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 is involved in energy production, teeth and bones, nerve function and muscle relaxation. Together with calcium and potassium, it regulates heart rhythm and blood clotting, and helps in the production and use of insulin. Magnesium relaxes muscles, making it a good supplement for sports injuries, chronic fatigue, and fibromyalgia (muscle and joint pain). It also relieves menstrual cramps and cramps. It increases bone density in postmenopausal women; therefore, it is an important nutrient in the prevention of osteoporosis. It is regularly used in the acute treatment of eclampsia (a seizure ending in unconsciousness) during pregnancy and acute myocardial infarction. You know that... Most people with magnesium deficiency are not diagnosed because their blood levels do not reflect the actual amount of magnesium in their cells. Focusing on women's health Pregnancy Magnesium is important for almost every function in your body during pregnancy. It optimizes nerve and muscle function, regulates blood pressure and blood sugar levels, strengthens bones, and supports the immune system. This nutrient is also essential for the normal development of your baby's brain, teeth, and bones. In addition, according to a study by the National Institutes of Health 2 Magnesium can help prevent premature birth and other pregnancy complications. Heart and blood vessels Atherosclerosis Risk in Communities 3 study found that higher blood levels of magnesium were associated with a lower risk of heart disease. The mineral's natural anticoagulant effects prevent blood clotting and help relax blood vessels 4 . Headaches, migraine Insufficient magnesium intake can cause headaches and migraines. A study published in the medical journal Acta Neurologica Belgica 5 found that it works as an effective prevention against migraine attacks without side effects. Sleep Magnesium helps with falling asleep and improves sleep quality. It is especially useful for breastfeeding women with interrupted sleep patterns. Stress A National Institutes of Health study found that optimal magnesium levels can promote emotional well-being 6 . Another study found that taking 248 mg of magnesium daily led to greater mood stability 7 . Leg cramps during pregnancy Taking magnesium can help prevent leg cramps during pregnancy, which affect nearly 50% of pregnant women 8 . Premenstrual syndrome (PMS) A 2010 study found that magnesium combined with vitamin B6 helps relieve unpleasant PMS symptoms including depression, anxiety, insomnia, water retention and breast tenderness 9 . Bones and muscles More than half of the magnesium in the body is found in the bones, so it’s important to maintain adequate levels. Lower levels of magnesium can weaken overall bone health and lead to a greater risk of bone fracture 10 . Blood sugar Magnesium plays an important role in glucose metabolism, and a study in women showed that regular intake of magnesium optimized blood sugar levels 11 . Muscle cramps Magnesium is essential for proper muscle function. It relieves muscle tension and cramps. It also accelerates muscle regeneration. You know that... Can magnesium relieve asthma attacks? Magnesium deficiency in the body is manifested by the following symptoms: loss of appetite nausea, vomiting fatigue, weakness tremor, muscle twitching irregular heartbeat numbness, tingling psychological discomfort, depression headache sleep problems irritability, confusion 10 tips to increase your magnesium intake 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, avocados, fatty fish (mackerel, salmon), or green leafy vegetables (Swiss chard, spinach). Limit your consumption of alcohol, fizzy drinks, and caffeine, which increase magnesium losses from the body. Enrich your diet with seaweed, such as kelp. Treat yourself to hot chocolate with at least 85% cocoa. Support your gut health by consuming fermented foods like kefir, sauerkraut, or kombucha daily. Limit refined sugar, which can deplete magnesium stores. Treat yourself to a regular Epsom salt bath. This ritual will also help you sleep better. Avoid contact with aluminum, which affects magnesium absorption. Add a magnesium supplement to your daily routine. When choosing a suitable supplement, focus on the quality and nutrients it contains. Combination of magnesium with vitamin B 6 It is ideal for supporting women's health, especially during pregnancy and breastfeeding, when it is appropriate to increase the daily dose of magnesium. Consider adding other supplements. Vitamins and minerals do not work in isolation and often need to support each other for better effectiveness. Extra tip for increasing magnesium levels Spicy lime black bean dip What you will need: · 2 cans of rinsed and drained 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 minced garlic · ground sea salt and black pepper to 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 sit for half an hour. Tip: Serve this delicious bean dip sprinkled with sprouted seeds with grilled salmon, steamed spinach, and quinoa. All ingredients are loaded with magnesium and are sure to be a great treat. 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/