Magnesium for women’s health – Healthy Skelton

This mineral provides our body with many benefits from boots mood to building stronger bones, prevent heart diseases, improving cardiovascular function and tissue health. It is very important to maintain magnesium levels in the body, “its deficiency is linked to heart diseases, hypertension, respiratory disorders, gastrointestinal issues and depression”. According to health expert Christiane Northrup, MD. “women need this mineral desperately because it plays an essential role in nerve functioning, calm anxiety, improve headaches. It also supports healthy pregnancy and ease PMS symptoms”.

The benefits of magnesium for women’s health

As we mentioned earlier, magnesium for its essential role in body functioning. According to the recent studies “thatprolonged magnesium administration in pregnant women may result in adverse outcomes to fetal bone metabolism. Magnesium is recommended for treating severe acute asthma, improving migraine symptoms, and for treating dyspepsia and constipation”. Majority of women today are magnesium deficient due to low dietary intake, which results in hypomagnesaemia.

“Magnesium’s uses are wide-reaching, touching many areas of women’s health and gynecology from pre-menstrual syndrome to menopause, PCOS to endometriosis, protein synthesis, cellular energy production and storage, preservation of cellular electrolyte composition, cell growth and reproduction, DNA and RNA synthesis, and stabilization of mitochondrial membranes. In addition to its important role in cell biology and genetics, magnesium is also involved in bone metabolism, regulation of parathyroid hormone (PTH) secretion, nerve transmission, cardiac excitability, neuromuscular transduction, muscular contraction, and blood pressure regulation”.

What kind of foods contain magnesium?

Lucky for us there is magnesium in several kind of food we consume on daily bases. However, many experience certain health issues and poor diet may take magnesium supplement to maintain the right amount for the body functioning. The foods containing magnesium is the following.

  • Pumpkin seed – kernels, dry roasted almonds
  • Boiled spinach, cashews, pumpkin seeds in shell, peanuts-oil roasted
  • Cereal, shredded wheat, soymilk – plain or vanilla
  • Black beans-cooked, edamame- shelled or cooked
  • Dark chocolate -60-69% cocoa, peanut butter
  • Bread- whole wheat, avocado, potato, baked with skin
  • Brown or white rice, yogurt, breakfast cereals fortified, oatmeal, kidney beans,
  • Banana, apple, carrots, broccoli, salmon, milk, raisins
  • Chicken breast-roasted, beef

What is the right dosage for magnesium supplements intake?

A we always recommend, obtaining the right amount of vitamins through daily diet is your best option before taking supplements. However, this doesn’t apply on those with certain vitamin deficiency and those with poor diet.  It is advised to consult your doctor before taking any vitamins and before giving them to your children. Here is some recommended dosage according to research,

  • For better sleep, 500 mg magnesium oxide, for older adults, twice daily
  • For blood sugar regulation, 2,500 mg
  • For reducing muscle cramps, 300 mg
  • For depression improvement, 248 mg
  • For enhancing exercise performance, 126-250 mg
  • For PMS symptoms improvement, 200 mg
  • For migraines 600 mg

The side effects of overdose magnesium

We have mentioned many benefits of this mineral especially magnesium for women’s health. With all the benefits there can be negative outcomes if the vitamin is overdosed or if deficiency is presented. Some of the signs of over does magnesium and deficiency are “diarrhea, nausea, low blood pressure, muscle weakness and life threatening heart rhythms, at very high doses or deficiency might be fatal”.

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