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Writer's pictureMarleen ter Heide

Benefits of Magnesium for Women

Updated: Jul 30

Disclaimer: We are not doctors; this information is based on our personal experience and research. Always consult with a healthcare professional before making any changes to your health regimen.



Magnesium is a vital mineral that plays a crucial role in many bodily functions, yet it's often overlooked in our diets. For women, magnesium can offer a variety of health benefits, from easing menstrual cramps to alleviating migraines and supporting bone health. In this article, we'll explore the many benefits of magnesium, signs of deficiency, recommended daily intake, and the best types of magnesium supplements for different needs.


The Role of Magnesium for Women

Magnesium is involved in over 300 biochemical reactions in the body. It's essential for muscle and nerve function, blood sugar control, and bone health. For women, magnesium is particularly important for managing symptoms of menopause, reducing the frequency and severity of migraines, and promoting overall well-being.


Benefits of Magnesium for Women

  1. Migraine Relief: Can reduce the frequency and intensity of migraines, according to University of Adelaide Press.

  2. Bone Health: Supports bone density and reduces the risk of osteoporosis, according to Royal Osteoporosis Society.

  3. Menstrual Health: Eases menstrual cramps and PMS symptoms, according to the Iranian journal of nursing and midwifery research.

  4. Stress and Anxiety: Helps manage stress and reduce anxiety, according to Nutrients.

  5. Symptom Relief during Menopause: Helps alleviate symptoms like hot flashes, insomnia, and mood swings.

Signs of a Magnesium Deficiency

Magnesium deficiency is more common than you might think. Here are some signs to watch out for:


  • Muscle cramps or spasms

  • Fatigue or weakness

  • Irritability or mood swings

  • Sleep disturbances

  • Nausea or loss of appetite

  • Irregular heartbeat

How to Test for Magnesium Deficiency

The most common test for magnesium deficiency is a blood test. However, since only about 1% of the body's magnesium is in the bloodstream, a more comprehensive approach may include testing red blood cell magnesium levels or a 24-hour urine test.


Recommended Daily Intake and Food Sources

The recommended daily intake of magnesium for women varies by age and life stage:


  • Ages 19-30: 310 mg/day

  • Ages 31 and older: 320 mg/day

  • Pregnant women: 350-360 mg/day

  • Breastfeeding women: 310-320 mg/day


Food Sources of Magnesium

Here are some magnesium-rich foods to include in your diet:


  • Leafy Greens: Spinach, kale, Swiss chard

  • Nuts and Seeds: Almonds, cashews, pumpkin seeds

  • Whole Grains: Brown rice, quinoa, oats

  • Legumes: Black beans, chickpeas, lentils

  • Fish: Salmon, mackerel, halibut

  • Fruits: Avocados, bananas

  • Dark Chocolate: In moderation


almonds in a small bowl


Example Meal Plan

  • Breakfast: Oatmeal made with almond milk, topped with 1 tablespoon of pumpkin seeds and 1/2 banana slice. This meal provides approximately 80 mg of magnesium.

  • Lunch: Quinoa salad with 1 cup of spinach, 1/4 cup of chickpeas, 1/2 avocado, and a lemon-tahini dressing. This meal provides approximately 110 mg of magnesium.

  • Snack: A handful of almonds (1 ounce) and 1 piece of dark chocolate (1 ounce). This snack provides approximately 80 mg of magnesium.

  • Dinner: Grilled salmon (3 ounces) with a side of sautéed kale (1 cup) and 1/2 cup of brown rice. This meal provides approximately 90 mg of magnesium.


Total magnesium intake from this meal plan: Approximately 360 mg, covering the recommended daily intake for pregnant women. For other ages and life stages, adjust the portions or food choices accordingly to meet the recommended daily magnesium intake.

Types of Magnesium and Their Functionalities

There are several types of magnesium supplements, each with its unique benefits. Here are some of the most common types:


Magnesium Citrate

  • Best for: Occasional constipation

  • Functionality: Highly absorbable, acts as a laxative by drawing water into the intestines.

Magnesium Glycinate

  • Best for: Anxiety, sleep, muscle cramps

  • Functionality: Highly absorbable, gentle on the stomach, helps relax muscles and improve sleep quality.

Magnesium Malate

  • Best for: Fatigue, fibromyalgia

  • Functionality: Easily absorbed, helps boost energy production and reduce muscle pain.

Magnesium Oxide

  • Best for: General supplementation, muscle cramps

  • Functionality: Less absorbable but contains a high amount of elemental magnesium.

Magnesium Complex

  • Best for: Overall health

  • Functionality: A combination of different types of magnesium to cover a wide range of benefits.

How to Know Which Magnesium to Take

Choosing the right magnesium supplement depends on your specific needs and symptoms. Here's a quick guide to help you decide:


  • For Sleep: Magnesium Glycinate

  • For Muscle Cramps: Magnesium Malate or Magnesium Glycinate

  • For Anxiety: Magnesium Glycinate

  • For General Deficiencies: Magnesium Citrate or Magnesium Complex

  • For Migraines: Magnesium Citrate or Magnesium Glycinate

  • For Occasional Constipation: Magnesium Citrate


When to Seek Medical Advice

While magnesium supplements can be beneficial, it's important to seek medical advice if you experience:


  • Persistent muscle cramps or spasms

  • Severe fatigue or weakness

  • Irregular heartbeat

  • Nausea or vomiting

  • Difficulty breathing


Take charge of your health and explore the benefits of magnesium! Whether you're dealing with menopause symptoms, migraines, or just want to boost your overall well-being, magnesium can be a game-changer. Consult with a healthcare professional to find the right type and dosage for your needs.


Key Takeaways

  • Magnesium is essential for over 300 biochemical reactions in the body.

  • It offers numerous benefits for women, including relief from menopause symptoms, migraines, and menstrual cramps.

  • Common signs of magnesium deficiency include muscle cramps, fatigue, and irritability.

  • Recommended daily intake varies by age and life stage, with numerous food sources available.

  • Different types of magnesium supplements serve different purposes, from aiding sleep to relieving constipation.

  • Consult with a healthcare professional to determine the best magnesium supplement for your needs.


FAQ

What are the benefits of magnesium for menopause?

Magnesium helps alleviate symptoms like hot flashes, insomnia, and mood swings during menopause.

How does magnesium help with migraines?

Magnesium can reduce the frequency and intensity of migraines by relaxing blood vessels and reducing inflammation.

What is the difference between magnesium citrate and magnesium glycinate?

How can I test for magnesium deficiency

What foods are high in magnesium?

How much magnesium should I take daily?

Can magnesium help with anxiety?

What type of magnesium is best for muscle cramps?

Are there any side effects of taking magnesium supplements?

When should I seek medical advice regarding magnesium intake?


Remember, taking charge of your health starts with understanding your body's needs and making informed decisions. Magnesium can be a powerful ally in your wellness journey.


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