why magnesium is so important for women
5 minute read
according to surveys from the united states and europe, regardless of gender, people generally are not getting enough magnesium in their diets. getty
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getting enough magnesium is incredibly important for everyone. for women especially, hormonal cycles, oral contraceptives, pcos and pregnancy are all things that can deplete magnesium levels, which can have some not-so-great side effects.
magnesium is a critical mineral, necessary for about 300 functions in our bodies — including nerve and muscle function, sleep, and regulating cortisol. the body can’t produce magnesium, so it’s important to get enough every day through food and/or supplements to reap the benefits. a true magnesium deficiency (hypomagnesemia) is rare, but it’s not uncommon for someone to be “magnesium inadequate.”
for women, monthly hormonal cycles can cause a shift in magnesium levels. getting enough magnesium may be the trick to dealing with some uncomfortable side-effects that many women experience.
“there is evidence to show that in the luteal phase, which is that latter half of the [menstrual] cycle, we do require more magnesium because we excrete more when our hormones are shifted,” victoria friscioni, a registered dietitian with kyle byron nutrition explains. “[getting enough magnesium] can actually help to combat pms and cramps.”
oral contraceptives may also impact magnesium levels. according to a study published in the bangladesh journal of medical biochemistry, serum magnesium levels were significantly lower in the 60 participants who had been taking combined oral contraceptives (containing both estrogen and progesterone) for the past three months than the 60 participants who had not taken oral contraceptives in the past year. these results echoed a 2013 study, which found taking an oral contraceptive correlated with depleted levels of magnesium, selenium and zinc, among other vitamins.
causes of hypomagnesemia that can particularly impact women include hormonal conditions like polycystic ovary syndrome (pcos), which affects magnesium absorption. pregnancy also increases magnesium requirements, so getting enough is important for the health of both mom and baby.
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how magnesium can help women’s health
nutrition requirements (including magnesium) change greatly throughout a woman’s life — from childhood to puberty, through child-bearing years, and menopause. major life events that a woman may experience, like pregnancy and breastfeeding, will also impact the required levels of magnesium.
“magnesium plays a huge role in our hormones, so we need to make sure that we have a good level of magnesium in our body,” says heather wilson-phillips, fitness and wellness expert.
the recommended dietary allowance for women aged 19 to 51-plus years is 310 to 320 mg, according to harvard health. during pregnancy, this recommendation increases to 350 to 360 mg daily and returns to 310 to 320 mg during lactation. (men are recommended to get 400 to 420 mg daily.)
when combined with b6, magnesium supplements may have a positive impact on premenstrual syndrome (pms). in a study conducted at the isfahan university of medical sciences in iran, 116 women aged 15 to 45 took either a placebo, 50 mg of magnesium or 250 mg magnesium with 40 mg of vitamin b6 daily for approximately two months. although all groups reported improved pms symptoms (such as depression, anxiety, water retention and somatic symptoms like headache or low back pain), women who took the combination of b6 and magnesium reported the greatest improvement in symptoms. women who only took magnesium also reported greater improvements than the placebo, but not as great as those who took both magnesium and b6.
magnesium requirements change greatly throughout a woman’s life. getty
taking 250 mg of magnesium with 400 mg of vitamin e daily also improved insulin levels in women with pcos after 12 weeks according to a 2021 review of magnesium on women’s health. a separate study also found 250 mg of magnesium oxide with 220 mg of zinc sulphate daily for 12 weeks improved blood markers of inflammation in a group of women with pcos when compared to a placebo.
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these potential benefits are in addition to all the other things magnesium does for us — like support muscle and nerve health, bone health, blood pressure and blood sugar levels.
“one of the most important things that magnesium is going to help us do is support our muscle and our nerve function,” says wilson-phillips “ … magnesium plays a huge role for people who are extremely active as well, but even if you’re not active, magnesium is something that we do need to be taking on a daily basis.”
how do i get enough magnesium?
“most of the population is deficient in magnesium, especially in north america,” friscioni explains. “just because it’s really not so easy to get in a lot of foods and, especially nowadays, people aren’t eating a lot of bioavailable magnesium.”
according to surveys from the united states and europe, regardless of gender, people generally are not getting enough magnesium in their diets. this is due in large part to diets heavy in processed foods, which do not carry the same nutritional benefits as whole grains, nuts, seeds, and vegetables. friscioni also explains intensive farming practices can cause magnesium to deplete in the soil, meaning there’s less for us to absorb in our food.
feeling a lack of energy, fatigue or muscle weakness are all signs you may want to try upping your daily intake of the mineral. foods that are rich in magnesium include the healthy stuff that we should be eating regardless — nuts, seeds, who grains, leafy green vegetables, meat and dairy. dark chocolate also has some magnesium, so if you’re looking for some dessert reach for at least 70 per cent cocoa.
it can take time to notice the benefits of an increase in magnesium, so wilson-phillips recommends giving it a few days. if you’re still concerned, a blood test can show if your deficient in this or other critical vitamins and minerals.
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and if you’re finding it difficult to get enough magnesium in your diet, friscioni says this is one of the few supplements she recommends to her clients. for those who choose to go this route, she explains magnesium bisglycinate or magnesium citrate are the better bets, as they tend to be easier to absorb. start small, and slowly increase the amount you take to the daily recommended dose. harvard health also sets an absolute maximum of 350 mg per day through supplementation, but not everyone will need to go that high. muscle cramps, upset stomach or loose bowel movements are signs your body’s not too happy with the new supplement.
and, as always, speak to a dietitian or health care provider before starting a new supplement regimen.
emma jones is a multimedia editor with healthing. you can reach her at emjones@postmedia.com or on instagram and twitter @jonesyjourn.
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