What You Must Know

Say howdy to your new mineral bff, magnesium. Magnesium is the seventh most considerable aspect within the Earth’s crust. But, the British Medical Journal (BMJ) estimates that “over 80% of Individuals eat lower than the requirement.” And relating to our well being, many ladies aren’t assembly their really helpful quantity of magnesium by meals alone. The consequence? Provided that the magnesium advantages for ladies embody all the pieces from muscle and nerve perform to vitality manufacturing and digestion, lacking out on this key mineral is lower than best.

As well being and wellness proceed to realize traction in our world, magnesium has change into a significant speaking level within the girls’s well being dialog. Magnesium is required for the functioning of over 300 essential metabolic reactions. Regardless of this, it stays one of the vital ignored causes of assorted illnesses. Many nutritionists and well being consultants alike are starting to pay extra consideration to this mighty mineral. Why? As a result of it could be a key strategy to forestall signs of sure circumstances that may negatively impact girls.

To get the news on this complement, we appeared to 2 licensed nutritionists with heaps of data on the ins and outs of magnesium. Vitamin marketing consultant Edie Horstman and board-certified nutritionist Mia Rigden each present helpful perception on the right way to up your magnesium consumption and the various ways in which doing so can enhance your life.

Featured Picture by Michelle Nash.

Picture by Michelle Nash

Magnesium Benefits for Women

Magnesium is a diverse element that has shown positive effects in women who consume the proper amount. In the form of a supplement, magnesium can be taken OTC to boost many areas of health and wellness. Some of the most tricky, yet important areas of women’s health that magnesium can help are balancing hormones, sleep, mood, digestion, and PMS symptoms.

Magnesium can also be found in many everyday foods. If you (like most people) find that you need a boost, read on for the different ways magnesium can be a game changer for women.

As always, be sure to consult with your primary care physician before changing up your supplements. You can overdo it with magnesium. Read here and here for more information on the right way to preserve your minerals balanced.


Magnesium helps make the hormones progesterone, estrogen, and testosterone, says Horstman. She additionally notes that magnesium balances blood sugar, which is essential for wholesome hormones. (Psst… as a result of balancing blood sugar is such a key a part of reaching optimum well being, we did a deep dive into the subject. Get all the pieces you must know right here—plus a meal plan to get you began.)


Talking of sleep, in case your anxious ideas are preserving you up at evening, magnesium may help with that, too. Magnesium naturally helps muscle leisure whereas additionally calming the thoughts. Rigden, says that though it has quite a few advantages, magnesium is primarily identified for serving to us loosen up. In case your muscle tissues are tense, your digestion will not be transferring, or your ideas are overwhelming, magnesium might deliver aid.

Temper Booster

Magnesium performs an enormous position in your mind perform and temper and has long been used to treat depression. The next magnesium consumption is linked to decreased signs of despair and improved psychological well being. It additionally helps assist adrenal well being, reducing your danger of burnout. Horstman additionally says that by way of temper, magnesium is named the unique “chill tablet”—it could actually scale back adrenaline and cortisol. As a relaxing hormone, magnesium helps to scale back over-reactivity in your Hypothalamus (a part of the mind that retains us balanced / in homeostasis), serving to to manage our stress response. 

Digestion Help

Struggling to be *ahem* common? Magnesium may also be used to assist promote common bowel actions. It acts as a laxative, drawing water into your intestines and stimulating the motion of meals by your digestive tract. My favourite magnesium complement for digestion is Pure Calm.


There’s a very good motive you crave chocolate whenever you’re in your interval. Excessive in magnesium, chocolate is your physique asking for a lift in balancing your temper, supporting restful sleep, and decreasing aches and ache. Research have proven that growing magnesium consumption per week earlier than your interval can drastically scale back PMS signs. And I can attest to that! Magnesium is one among my favourite pure methods to maintain cramps at bay.

Picture by Michelle Nash

Magnesium Meals Sources

Magnesium is named the “invisible deficiency” and the “shortfall nutrient, says Horstman. Rigden additionally says that magnesium could be discovered within the meals we eat day by day, however ranges have decreased on account of trendy farming practices, an total decline in soil well being, and processed meals consumption. This makes it exhausting to fully meet the really helpful consumption by meals alone. Horstman notes that one of the best ways to keep up wholesome magnesium ranges is thru meals AND dietary supplements, particularly high-fiber meals like darkish leafy greens, unrefined grains, and beans.

  • Spinach
  • Bananas
  • Pumpkin Seeds
  • Black Beans
  • Seaweed
  • Almonds
  • Cashews
  • Avocado
  • Legumes
  • Complete Grains
  • Darkish Chocolate
Picture by Michelle Nash

The Greatest Magnesium Dietary supplements for Ladies

To hunt out the most effective dietary supplements, our nutritionists shared with us a few of their favorites to maintain your consumption on par. Horstman says by way of RDA of magnesium, females over 31 want 320 mg/day. Pregnant and breastfeeding girls require extra magnesium. Scroll by their really helpful dietary supplements and join together with your physician to debate which possibility is perhaps best for you.

This put up was initially printed on January 13, 2020, and has since been up to date.

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