What Is Magnesium Good For In Women? All You Need To Know
Magnesium is an essential mineral for the human body. So much so that it’s risen to the top of dietary supplements in the wellness industry, and for good reason.
Magnesium supplements offer a lot of benefits for women of all ages. This article, “What Is Magnesium Good For In Women? All You Need To Know” will provide an overview of different types of magnesium, the advantages magnesium offers women, and provide information on how to get enough magnesium in your diet.
What is Magnesium + What Does it Do For a Woman’s Body?
Magnesium is a powerhouse mineral that plays a key role in over 300 biochemical reactions in the body as well as aids in muscle, nerve, and enzyme function.
For women, in particular, magnesium plays a special role because it helps reduce symptoms of PMS and regulates hormones. It helps to generate energy and maintain strong bones and teeth.
Magnesium helps to keep our nerves calm, balance blood sugar levels and reduce bloating. Not only that, but experts say that it may even help to make sure your skin remains smooth and soft.
Women need around 310-320 mg of magnesium per day, depending on their age and reproductive stage (320 mg for pregnant women).
A lack of magnesium can lead to fatigue, anxiety, irritability, and difficulty sleeping. Women looking to manage stress or improve their overall wellness may find that increasing their magnesium intake, either through magnesium-rich foods or magnesium supplements or both, might be just what they need.
Types Of Magnesium
While there are several forms of magnesium available as dietary supplements, the four primary forms are glycinate, lactate, malate, and citrate.
Each of these types has its own benefits as a magnesium intake and can be beneficial to your health goals depending on your needs!
Let’s take a closer look at how these individual types of magnesium work differently in our bodies.
Magnesium glycinate is a form of magnesium supplement that has both magnesium and the amino acid glycine.
Magnesium glycinate has been shown to help treat a variety of physical ailments, such as muscle cramps, fatigue, and insomnia. It also strengthens bones and helps regulate important enzymes in the body.
This form of magnesium provides relief from anxiety and stress while promoting calmness in people who lead busy lives or suffer from high levels of tension.
Magnesium lactate is commonly used as a dietary supplement for people who are looking for a gentler alternative than straight magnesium oxide or magnesium chloride may offer.
Many people choose to take this form of magnesium because it has been reported to be beneficial in terms of reducing fatigue, muscle soreness, headaches, migraine prevention, and boosting mood.
It can act as an electrolyte replacement, which helps support healthy hydration levels within the body. Lastly, this particular form of magnesium may also be supportive of digestive health and regularity.
Magnesium malate is a combination of magnesium and malic acid. As a supplement, it’s used to provide extra magnesium to maintain healthy levels.
It’s an easily absorbed form of magnesium and more readily bioavailable for cellular energy production, which makes it particularly sought after by those looking for an energy boost or renewal.
This unique form of magnesium actually works to stimulate enzymes necessary for energy metabolism, resulting in increased energy for day-to-day activities.
Magnesium malate is a popular magnesium supplement for athletes seeking increased endurance or recovery.
It’s also shown to have some effectiveness in reducing symptoms associated with fibromyalgia and chronic fatigue syndrome.
Magnesium citrate is an easily absorbable form of magnesium. It helps build bones, regulates blood pressure and blood sugar levels, and even helps to absorb calcium from your diet.
As a supplement, it’s known for providing relief from occasional constipation through its natural laxative properties.
It supports nerve and muscle relaxation as well as provides a calming effect on the central nervous system, making it quite beneficial in reducing feelings of stress and fatigue and promoting calmer sleep patterns.
6 Reasons Women Need Magnesium
Women need magnesium for many reasons. Whatever stage of life you’re at, there is something that magnesium can do for you!
Perhaps you’ve been seriously thinking about adding magnesium supplements to your daily wellness regime as your next health aid.
Here are the top six reasons why you need enough magnesium in your diet!
Magnesium is essential for a healthy pregnancy, and its benefits are wide-ranging. It helps promote fetal growth and development, as well as prevent certain pregnancy complications like preterm labor and preeclampsia.
Magnesium also supports the mother’s cardiovascular health, managing blood sugar levels, reducing stress, and promoting better sleep.
Taking magnesium during pregnancy can even reduce some of the more uncomfortable symptoms like cramping and edema.
So, whether taken through dietary sources or supplements, magnesium can be a great way to ensure a healthier pregnancy for both mom and baby.
Regulates Blood Pressure
Magnesium is an important mineral for both our physical and mental health, with a crucial role in many of the body’s processes.
It comes as no surprise then that magnesium also plays a key role in helping to regulate blood pressure levels, something that can be hugely beneficial for many women.
Studies have shown that increasing dietary consumption of magnesium, or supplementing through pills or other sources, can help to reduce high blood pressure in adults by encouraging muscle relaxation which allows for better vascular and cardiac contractions.
Having enough magnesium can prevent arteries from developing plaque buildup and help them remain flexible, allowing for improved circulation and preventing high blood pressure.
Magnesium is one of the key minerals that can shield you from developing osteoporosis. It’s a mineral that helps your body grow strong bones and keep them healthy.
Osteoporosis is a disease in which the bones lose their strength and become fragile over time—an unwelcome condition for anyone!
Thankfully, magnesium can be a great preventative measure. Not only does it help regulate calcium levels, but also vitamin D levels. Both of these are very essential to proper bone health.
Numerous studies have shown that incorporating magnesium into your diet can reduce the risk of developing osteoporosis significantly.
So, making sure that your magnesium intake provides enough magnesium to take care of your bones now can save you much worry down the line.
Reduces Symptoms Of PMS
PMS can make life incredibly difficult for many women. Fortunately, magnesium can help! Studies have found that magnesium supplementation positively impacts PMS symptoms such as irritability, mood swings, and cramps.
Magnesium is known to both relax the muscles and act on hormones responsible for regulating stress. It can also influence serotonin levels, which are often lower in women with PMS.
If you’re struggling with PMS, you might want to consider being checked for magnesium deficiency.
Relieves Pregnancy-Induced Leg Cramps
Magnesium supplements work to relax and loosen muscle tension—the culprit behind painful pregnancy-induced leg cramps.
Since the body doesn’t store magnesium for long, it has to be consumed on a regular basis in order to provide relief.
Not only is a higher magnesium intake beneficial for relieving pregnancy-induced leg cramps, but it also helps with other issues such as nausea, headaches, and fatigue which frequently accompany pregnancy.
Migraines can be incredibly painful and disruptive, so it’s no wonder that people are always looking for better ways to relieve them.
One of the most interesting and promising developments in the study of migraines is the use of magnesium.
Studies have shown that people who have a magnesium deficiency have an increased risk for migraines, suggesting that supplementing with magnesium may help to reduce the number or intensity of attacks and even prevent them.
It works by calming excess nerve activity in the brain, reducing inflammation, and helping the blood vessels of the head constrict or relax as needed—all of which can help reduce migraine pain.
Magnesium also helps balance neurotransmitters that are disrupted during migraines.
Sources Of Magnesium
For those who are concerned that their magnesium intake isn’t what it should be, there are a few ways to up your intake and make sure you’re getting enough magnesium so as not to end up being diagnosed with magnesium deficiency.
If you’re looking for a magnesium dietary supplement, there are a few essential things to consider before making your purchase.
Quality is key; choose a brand that has been independently tested, is certified safe to use, and has a proven track record of delivering results.
It’s also important to look at the ingredients in any supplement you’re considering. The best quality magnesium supplements are generally those that combine two or more forms of magnesium, typically citrate, lactate, or glycinate.
Vitamin D supplements can be added to provide more health benefits, as vitamin D works with magnesium to promote optimal absorption in the body.
There are many natural sources that provide magnesium-rich foods, such as green leafy vegetables, whole grains, nuts, legumes, and seeds.
Avocados, bananas, and dates are some magnesium-rich fruits that you should consider adding to your daily diet.
Incorporating these natural magnesium sources into your diet is a great way to ensure your magnesium levels remain balanced and healthy.
The Final Say
So, what is magnesium good for in women? So much—pretty much every function the body does relies on magnesium in one way or another.
Concerned about your magnesium levels, speak with your doctor, as low levels of magnesium can lead to magnesium deficiency.
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