Magnesium is an essential mineral that supports many vital functions in the body. It helps with muscle and nerve function, strengthens the immune system, maintains steady blood pressure, and aids in converting food into energy. Magnesium can be obtained from a variety of foods or taken as an over-the-counter dietary supplement.
Despite its importance, research suggests that many Americans may not meet the recommended intake for magnesium. This can happen due to low consumption of magnesium-rich foods or certain health conditions, such as diabetes, Crohn’s disease, or frequent diarrhea, which can affect magnesium absorption. Signs of inadequate magnesium levels may include fatigue, muscle spasms, twitches, or cramps. Let’s explore the potential benefits of magnesium and simple ways to include more of it in your daily routine.
PMS and Period Pain
Premenstrual syndrome (PMS) is a mix of physical and emotional symptoms women commonly experience between ovulation and a period, ranging from mild to severe. It turns out that magnesium may help ease these symptoms by boosting mood, reducing bloating, and alleviating breast tenderness and pain. Magnesium also works to calm muscles which can be beneficial for those dealing with painful menstrual cramps.
Stress management
Because magnesium is tied to nerve function, it can play a role in stress and anxiety management. Magnesium works to calm the nervous system by reducing the activity of the stress response in the brain and other parts of the body. Finding ways to reduce stress can make a big difference in our overall health.
Sleep
Sleep is a huge contributor to how we feel each day. It is so important to get quality sleep every night. Magnesium has recently become popular as a sleeping aid. This is because it relaxes the mind, muscles, and helps regulate sleep quality.
Headaches and Migraines
Headaches and migraines can get in the way of having a productive day. Magnesium can help treat and or prevent this. One study found that magnesium was more effective in treating migraines compared with other medications. This may be something worth trying if you experience chronic migraines and headaches.
PCOS
Some women with PCOS struggle with high blood pressure and insulin resistance. Insulin is a hormone that helps regulate our blood sugar. Those with insulin resistance are more likely to experience fatigue and difficulties balancing blood sugar. Magnesium has shown the potential to reduce blood pressure and insulin resistance.
Magnesium is measured in milligrams (mg). Here are the recommended dietary allowances (RDAs) or the daily amounts recommended per day.
- Women (ages 19-30): 310 mg
- Women (ages 10-30): 350 mg if pregnant, 310 mg if breastfeeding
- Women (ages 31-50): 320 mg
- Women (ages 31-50): 360 if pregnant, 320 if breastfeeding
Remember, it is important to speak with your healthcare provider before adding any new supplement to your regimen. They will determine what is best and safest for you!
So how can you increase your magnesium intake? In addition to supplements, there are tasty foods out there that are magnesium-rich.
For example, 1oz of chia seeds has 111 mg of magnesium. Chia seeds can be thrown into your favorite smoothie or made into chia seed pudding and topped with fruit and nut butter.
Nuts are also a great source of magnesium. Try making a nut mix with dried fruit, almonds, and cashews. Both of these nuts contain over 70 mg of magnesium per ounce. You can also add in some yummy dark chocolate chips for some extra magnesium. One ounce of dark chocolate contains 64 mg of magnesium! This is a great snack to munch on when on the go which will keep you feeling energized.
Dark leafy greens like spinach, swiss chard, collard greens, and kale are rich sources of magnesium too. Here’s a tip! Top it on avocado toast or mix it into a breakfast omelet. You can even freeze them and blend them into a dip, soup, or make a pesto sauce.
Written by past FH Intern Jennifer Rivera
Sources:
https://pubmed.ncbi.nlm.nih.gov/19621856/
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/