Magnesium is responsible for thousands of chemical reactions in our bodies. It is also the fourth most abundant mineral found (after sodium, potassium, and calcium) in the human body. Nearly 99% of the magnesium is stored in our muscles, bones, and various soft tissues, making it crucial for bone and tooth health.
Most dieticians and nutritionists explain that the alarmingly fluctuating magnesium levels in women’s bodies are contributing to bone density loss, hair fall, chipped and cracked nails, and more. Since magnesium is found extensively in the body, a decrease in magnesium can affect heart and nerve functions, blood glucose levels, energy levels, bone and teeth density, blood pressure, proper musculature, and so on. Magnesium levels also dwindle in women at menopause, causing severe issues in their senior years.
What Are The Symptoms Of Magnesium Deficiency In Women?
Magnesium deficiencies are usually caused by a poor diet, kidney issues, increased intake of alcohol, type-2 diabetes, digestive problems, etc.
Magnesium deficiency is known to cause the following symptoms:
- Muscle spasms and cramps
- Shaking
- Appetite loss
- Weakness and fatigue
- Hyperexcitability
- Hyper-irritability
- Vomiting and nausea
- Erratic heart rhythms
- Sleep issues and insomnia
- The feeling of pins and needles
- Intense PMS symptoms
- Mood swings
How To Prevent Magnesium Deficiency?
Magnesium deficiency can be prevented by including a magnesium-rich diet and eating foods like seeds, whole grains, nuts, leafy green vegetables, legumes, chives, dill, basil, fruits like avocados, grapefruit, guavas, and papayas. During times of increased physical and or mental stress, you may also add a magnesium supplement to your diet, here is a good article on the best types of magnesium supplements.
What Are The Health Benefits Of Magnesium For Women?
Since magnesium is critical for several functions, it is best to take each benefit one at a time.
Cardiovascular Health:
All the cells in the heart require a regular supply of magnesium for maintaining a steady heart rhythm and muscular function. There is also little evidence that suggests taking good quality magnesium supplements can help prevent high blood pressure in people prone to hypertension. Studies show that magnesium supplements can also help treat diabetes and blood insulin levels.
Some doctors also use magnesium to treat arrhythmia and regulate abnormal heart rhythms, while some use supplements to help patients with hypertension. Each of these concerns is directly or indirectly related to cardiovascular health.
Reduction in Stress Levels:
Magnesium helps reduce stress by improving brain function and positively impacting the hypothalamus. The hypothalamus controls the stress responses of the body. Regulating the magnesium levels in the body directly controls the hypothalamus, leading to a significant reduction in stress. It also helps with a clear focus, a decrease in the panic response and allows the mind to think logically (without the barrier of stress) to resolve issues and problems.
Strengthens Bones And Muscles:
Postmenopause, one of the leading concerns in women, is a rapid decrease in bone density. A steady magnesium supplement taken under the doctor’s prescription helps increase athletic performance, cycling, swimming, jogging, and running in women before and after menopause. Women with higher doses of magnesium can easily overcome the issue of bone density loss and muscle weakness and reduce the high risk of osteoporosis post-menopause.
Reduce Migraine Headaches:
A magnesium deficiency restricts blood vessel constrictions and affects neurotransmitters, leading to an increase in headaches, blurry vision, and resultant migraines. It is seen that magnesium levels in the brain are low during a migraine. Many doctors also prefer opting for magnesium treatments for women suffering from migraine-like conditions.
The magnesium in the body directly affects body tissues and blood, resulting in minor to high migraine headaches. Taking a daily migraine supplement helps control the headaches and eventually prevents the onset of migraines and debilitating headaches.
Premenstrual Syndrome (PMS):
Magnesium plays a critical role in controlling premenstrual syndrome. A combination of magnesium and vitamin B6 can help manage most of the symptoms of PMS. Most teenage and older women face several symptoms like excessive bleeding, bloating, heaviness, drowsiness, intense pain, breast tenderness, and more during PMS cycles.
Magnesium can help control all these symptoms and ensure a reduction in the stress, aches, and issues surrounding PMS each month.
Regulates Sleep:
Women facing irregular sleep cycles, sleep apnea, and insomnia can benefit from magnesium supplements. Apart from the health benefits of magnesium to regulate sleep and circadian cycles, magnesium is also famous for its therapeutic purposes in promoting healthy sleep. It regulates the sleep-inducing hormone called melatonin. Low magnesium levels increase the nervous energy in the body and make it difficult to fall asleep.
Many women with stress find it difficult to sleep peacefully and get fitful rest. Adding Epsom salts (magnesium salts) to bath water and soaking for a few minutes helps restore some magnesium levels, calms the muscles and nerves, and promotes restful sleep. It is best to try the therapeutic benefits of magnesium at night instead of at the beginning of the day.
Energy Levels:
Since magnesium helps in the successful breakdown of food matter at a cellular level, it contributes significantly to the energy levels in the body. A magnesium deficiency could lead to a substantial decrease in overall energy levels. The role of magnesium in the body also affects the utilization and creation of enzymes that help with food breakdown. Maintaining healthy magnesium levels in the body helps with the ingestion and breakdown of foods to sustain energy levels throughout the day. It also helps with digestion and a resultant increase in metabolism.
Mental Health:
Most women face several issues throughout the day that affect their mental health, like irritation, mood swings, etc. Magnesium deficiency can cause irritability, fatigue, low mood, and anxiety. Increasing the daily dose of magnesium (under doctors’ supervision) can help control these issues and impact other bodily functions like constipation, headaches and migraines, restless leg syndrome (tapping, shaking, constant movement), and the nervous system.
Magnesium supplements are safe for adults as long as they are taken under a doctors’ prescription. Increasing the doses of magnesium without supervision could result in diarrhoea or loose stools.
