Magnesium benefits for women are many – even while magnesium has been increasingly popular in recent years, not many people are aware of its various health benefits. Magnesium is an excellent all-natural sleep aid, but it also contributes to many other vital bodily functions. 
Over half of this mineral is stored in the skeletal system, while the remainder is found in our muscles, soft tissues, and internal fluids. More than 300 separate enzyme reactions would break down without it, causing pain in the bones, muscles, and joints.
Even so, we don’t produce it on our own like we do with most of the other nutrients, our bodies need it to function properly. We get all the magnesium we need from the food we eat, any sleep aids we take, and the environment. Therefore, considerable effort is required to obtain enough from the appropriate sources.
The Benefits of Magnesium
Magnesium helps with converting food into energy, building proteins, and keeping our DNA in good working order, all of which are essential for maintaining our health.
It aids in the contraction and relaxation of our muscles, and it keeps our nervous system healthy by controlling neurotransmitters.
Just a few of the many advantages of magnesium that some of us are missing out on include:
- Enhancing bone and muscle density
- While it’s true that physical training can help you avoid diseases like osteoporosis and make your muscles denser, it’s also important to note that magnesium plays a key part in keeping your bones, muscles, and joints in fantastic health
- Research on magnesium has shown a correlation between the mineral and stronger bones, notably in the hip and femoral neck, two sites that are frequently broken. However, recent research conducted has found that low mag levels are directly linked to an increased risk of osteoporosis in adults.
- Optimizes your athletic potential and performance
- It’s not surprising that magnesium intake would affect daily functioning and athletic performance given the crucial role it plays in skeletal and muscular health.
- Magnesium has been demonstrated to improve our performance in a variety of sports, including running, walking, swimming, and cycling. Therefore, your energy levels might rise if you increase your magnesium intake to a healthy level.
- Lower your stress levels
- Taking a lengthy, relaxing bath with magnesium salts is one alternate method for relieving stress. The hypothalamus can benefit from magnesium, which improves brain function and lowers stress. The stress response is regulated by this region of the brain, according to studies
- Magnesium helps with anxiety and depression including the improvement of our sleep. Magnesium supplementation with dosage of 248 milligrams can considerably lower anxiety symptoms in humans
- It may help lower the risk of cardiovascular disease and stroke
- Consuming diet that is high in magnesium may help reduce cardiovascular disease risks.
- A magnesium-rich diet may reduce the risk of heart disease or a stroke by helping to suppress inflammatory response, regulate blood coagulation, and counteract oxidative stress
- There is some evidence that it can lower the risk of diabetes
- Magnesium is useful in reversing insulin resistance and bringing blood sugar levels down. This can cause type 2 diabetes, midlife sugar cravings, menopausal weight gain, and anxiety
- Lower the fraction of migraines
- Studies have shown that the mineral has an important role in maintaining the electrical potential of neurons in the nervous system.
- The study indicated that neurological problems, such as migraines, are more common in people with magnesium deficiencies.
Magnesium Food Resource
Magnesium can also be found in low-fat dairy products like milk and yogurt. Also, leafy vegetables and dark- greens can be a great source of magnesium.
Nuts and seeds are good sources of magnesium. Dark chocolate, for example, has a surprisingly high magnesium content.
Some of the food rich in magnesium is:
- Pumpkin seed, Cashews, Peanuts, Almonds, Raisins
- Kernels, Cereal, Oatmeal, Shredded wheat, Bread
- Black beans, Edamame, Kidney Beans, White or brown rice
- Spinach, Broccoli, Potato, Avocado, Carrots
- Banana, Apples
- Salmon, Chicken breast, Roasted beef
Magnesium Benefits for Women’s Health
Magnesium’s positive effects on a woman’s body are far-reaching and not limited to her reproductive system. Magnesium is so important for women that it would be impossible to mention all the ways it is needed.
Women only meet 70% of their basic requirements for magnesium, as opposed to men who receive 80% of their needs. Women may need more magnesium than men, but they have less of it circulating throughout their bodies.
Ten of eleven women who appeared to be in good health tested positive for magnesium deficiency when given an oral magnesium load.
Magnesium deficiency is a critical problem, especially for women, who may experience more severe symptoms during pregnancy, breastfeeding, and PMS.
Since most women will face these problems at some point in their lives, we have made a list of the ten most common reasons why Magnesium supports women’s health.
- Because magnesium lowers blood pressure, it can protect women from the undetected threat of heart attack.
- Magnesium relaxes muscles and speeds up exercise recuperation.
- A balanced dose of magnesium every day can help you avoid diabetes and keep your weight in check by balancing your blood sugar and speeding up your metabolism.
- Magnesium helps women avoid osteoporosis by creating strong bones.
- Magnesium balances hormones, lowering PMS, pregnancy, postpartum, libido, and menopause issues.
- When magnesium is present, Omega-3 fatty acids are activated, and vitamin D is more readily absorbed; these nutrients are beneficial to mood, brain health, and inflammation reduction.
- Magnesium prevents blood clotting, which causes PMS, migraines, and stroke.
- Migraines and headaches, which are more common in women, can be alleviated with the help of magnesium.
- By regulating the body’s production of the stress hormones adrenaline and cortisol, magnesium eases the symptoms of anxiety, stress, and depression.
- Magnesium plays a key role in the generation, storage, and transmission of energy.
Magnesium Side Effects
Magnesium overdoses are uncommon in normally healthy individuals. Magnesium excess from the food is normally not a reason for concern.
Every once in a while, a magnesium supplement or prescription with a high dose can induce moderate overdose effects, including:
- Fatigued reddening of the face
- Symptoms such as dehydration, nausea, vomiting
- Sadness, muscle weakness, and an erratic heartbeat
- Decreased blood pressure
- Irregular breathing due to pee retention
- Sudden death from cardiac causes
Magnesium Supplements and the Right Dosage
More than 300 metabolic pathways require magnesium in the body. Having a magnesium blood level between 1.7 and 2.3 milligrams per deciliter (mg/dl) is considered normal, whereas having a level above 2.6 mg/dl may be indicative of multiple – effect.
Extreme magnesium levels in the blood are unusual. Those with preexisting health issues, such as kidney failure, are especially susceptible. Hypermagnesemia can also be caused by an overdose of supplements or medicines.
- Better sleep, 500 mg magnesium oxide, for older adults, twice daily
- Blood sugar regulation, 2,500 mg
- Reducing muscle cramps, 300 mg
- Improving depression, 248 mg
- Enhancing exercise performance, 126-250 mg
- Improving PMS symptoms, 200 mg
- Aids with migraines, 600 mg
Take-Home Points
Magnesium is a vital mineral for human health. Over 300 bodily functions rely on it, including protein synthesis, bone development, Gene regulation, energy production, cardiovascular health, controlling blood sugar levels, and blood pressure.
It has been suggested that magnesium may be useful in the treatment or prevention of a wide range of medical conditions, including hypertension, cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.
There are several sources of magnesium in the diet, some of which include:
- Beans, lentils, and peas Nuts including almonds, cashews, peanuts, and peanut butter, and nut butters
- Brown rice and oats, potatoes with the skin on, leafy greens like spinach, and fortified breakfast cereals are examples of whole foods.
- Dairy goods, such as milk and yogurt, that are made from soy, such as soymilk and edamame
Since magnesium can be flushed out of the system by the kidneys, dietary restrictions are unnecessary.
References
The secrets of Underground Medicine by Dr. Richard Gerhauser, M.D
Extensive Research from Radboud University
https://pubmed.ncbi.nlm.nih.gov
https://www.medicalnewstoday.com