The Importance of Magnesium for Women’s Health

The mineral Magnesium plays a vital role in supporting over 300 different processes in the body. It is essential for energy production in our cells, glucose metabolism, blood clotting, and the development of strong bones and teeth. Magnesium also contributes to sleep and mood support, as it acts as a cofactor in synthesizing the calming neurotransmitter GABA and is involved in the production of serotonin, a neurotransmitter that helps regulate mood.

Specific benefits of magnesium for women health are that it helps with hormonal balance, balancing blood sugar and stress support. Because of this I often recommend magnesium rich foods and supplements for clients suffering with premenstrual syndrome (PMS) and with Polycystic Ovary Syndrome (PCOS).

Certain factors may increase the need for magnesium supplementation, such as chronic stress, gut issues that affect magnesium absorption, or an unhealthy diet with high processed food intake. Women who engage in intensive exercise require a higher magnesium intake as magnesium can be lost through sweat.

Signs of low magnesium may include feeling tired and having difficulty sleeping, experiencing anxiety or low mood, suffering from muscle cramps, spasms, or twitches, having headaches, and palpitations.

Various types of magnesium supplements are available, and choosing the right one depends on individual health needs. Magnesium supplements are usually chelated, meaning they are bound to a substance (organic or amino acid) to facilitate easy absorption by the body.

Here are three of my favourite forms of Magnesium:

Magnesium Glycinate - Best for promoting sleep and reducing anxiety.

Magnesium Citrate - Can help relieve constipation.

Magnesium Taurate - Beneficial for cardiovascular issues and muscle repair.

The recommended daily dose of magnesium varies depending on age and life stage, generally ranging from 310 to 320mg per day. Pregnant women have higher magnesium requirements. It's essential to be mindful of the Tolerable Upper Limit for magnesium supplementation, which is 400mg.

Focus on improving the quality of your diet and include plenty of magnesium-rich foods such as dark green leafy vegetables, nuts and seeds, whole grains, and dark chocolate. Consider adding a magnesium supplement when needed to support symptoms like headaches, stress, or sleep difficulties. However, if you are on blood pressure medication, consult your GP before incorporating a magnesium supplement, as it can lower blood pressure.

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