Hi Ladies! I am here with the latest buzzword of the health industry, “Magnesium”!
Is this really effective?
Should you take Magnesium or pass it?
What benefits will Magnesium tablets give you, and which one would be the best for you?
I will answer all these questions in this article. Who am I to answer that?
Well, I am a medico, a physical therapist, and soon to be a nutritionist, so I guess I have the authority to answer these questions for my fellow ladies.
This article will help you get better sleep, less PMS, slow ageing (well, all of us are constantly fighting for that) and more balanced hormones!
So let’s get started!
Table of Contents
Why Magnesium Matters for Women’s Health
The Role of Magnesium in the Body
- Magnesium is required to make the body absorb calcium and get stronger bones.
- It helps your body use the ATP, which is the energy, efficiently and properly.
- Your hormones need magnesium to execute their functions.
- It helps in clearing the poop from your body.
- Keeps your heart rhythm proper.
- Magnesium also helps Vitamin D to get absorbed in the body (source), so it also has its role in preventing breast cancer.
Are You Magnesium Deficient?
Some of these symptoms of magnesium deficiency will give you an idea about whether you are magnesium deficient or not.
- Muscle Twitching/Tremor
- Nausea/Vomiting
- Weakness or Fatigue
- Sleep Disturbances
- Constipation
- Feeling Sad or Depressed
- Not Feeling like Eating
- Tired or Fatigued all the time
- Migraines ( People who suffer from migraines often have low magnesium levels, according to this study).
If you suffer from most of these symptoms, its not your temper or your age, consider getting your magnesium checked by having a blood test.
Sources of Magnesium
- Green Leafy Veggies
- Legumes
- Whole Grains
- Nuts & seeds
- Water (if the minerals are not removed from it)
- Fruits
- Milk Products
- Fish
7 Science-Backed Benefits of Taking Magnesium For Women
1. Sleep Better and Wake Up Energized
A good night’s sleep goes a long way to keep you healthy and energized the following day.
Magnesium does just that!
So if you face trouble sleeping, or your sleep ditches you many times during the night, then magnesium is your best bet.
2. Say Goodbye to PMS and Hormonal Mood Swings
Not just the PMS symptoms improve, but the pain during periods, menstrual migraines (period headaches) also diminish.
Magnesium even helps reduce menopausal symptoms like hot flushes, mood changes, night sweats, etc. (study).
3. Reduce Anxiety and Calm the Nervous System
Another reason magnesium helps you sleep better, that it reduces anxiety and calms down the nervous system.
It doesn’t work as fast as melatonin gummies, but it works organically in your body without making you habituated to it.
So keep your magnesium stores full, and you will sleep like a baby every night!
4. Soothe Bloating and Support Digestion
Do you feel like a balloon after eating your evening meal or dinner?
Do you feel those embarrassing growling voices in your stomach?
Is there a more than normal urge to fart?
Well, it can be due to magnesium deficiency too, but there can also be other reasons like hormonal disturbances, sedentary lifestyle, digestive issues, and liver disorders.
5. Prevent Headaches and Migraines
Magnesium has played an amazing role in reducing migraine episodes as well as in regular headaches.
Some women experience migraine headaches even during or before their periods, magnesium will benefit you in those days as well.
Recommended Read – Why Women Bleed Every Month
6. Strengthen Bones and Muscles
Magnesium is required to absorb calcium in the bones and to strengthen them.
The calcium in the milk, cheese, paneer or any kind of calcium-rich foods you are taking needs the presence of magnesium in your body to get absorbed in the bones effectively.
7. Clearer, Healthier Skin (Yes, Really!)
Well, it doesn’t get any better than this!
This holy grail magnesium goes a long way in keeping our skin clear, acne-free, youthful and plump.
It helps in reducing skin inflammation (redness), controls sebum production (less blocked pores & acne), and even promotes collagen production (youthful firm skin).
8. Better Blood Sugar Control
It was estimated that 100 mg/day of magnesium reduces the risk of type 2 diabetes by 15%.
An observational study concluded that low magnesium was significantly associated with a higher prevalence of diabetic nephropathy. Magnesium also improves insulin sensitivity, which is why its deficiency can lead to insulin resistance.
In other words, if your blood sugar is not responding to medicines, magnesium deficiency is likely the reason behind it, among many others. (study)
9. Relaxes your fatigued muscles
Magnesium prevents muscle tightness or spasm. It helps in keeping them relaxed and it may reduce the muscle soreness after a workout or a tiring day at work.
If you are the one who tends to get a lot of muscle pulls and sore muscles, then magnesium is your friend.
Also Read – Vegetarian Collagen Booster Foods to Stop Ageing
10. Better Ovarian function – when combined with vitamin E.
As per the recent studies, magnesium, when combined with vitamin E, results in better ovarian function and fertility.
Those suffering from PCOS, ovarian cysts, ovarian disorders, and unexplained infertility can benefit from magnesium due to its anti-inflammatory and antioxidant properties.
11. Reduces the Risk of Preeclampsia in Pregnancy
Preeclampsia in pregnancy is a complication in which the blood pressure of the lady rises, risking many things.
Magnesium has been proven to reduce that complication by keeping the blood pressure under control.
Important – Do not take any supplement without asking your OBGYN, as every patient and their comorbidities are different.
Best Magnesium Types for Women (and When to Take Them)
Magnesium Glycinate
The best kind of magnesium for women, when taken in the evening, promotes better sleep. If you take it in the morning hours, you will feel calmer and stress-free. It also has gentle yet good effects on your stomach.
Magnesium Citrate
Best for those who suffer from bloating, digestion problems and constipation. It helps to clear your gut.
Magnesium Oxide
Used for indigestion and heartburn. It doesn’t get absorbed that well like its other types. So, try to switch to other types of magnesium if possible.
Magnesium Sulphate & Chloride
Used as a bath salt to relax sore muscles.
Magnesium L-Thionate
This is the only type of magnesium to reach the brain, so it’s been used in reducing anxiety, depression and even age-related memory loss.
Magnesium Malate
For those suffering from unexplained muscle pains (fibromyalgia) and magnesium deficiency too.
Magnesium Orotate
For better heart health and better sports performance.
Magnesium Hydroxide
For Heartburn, as an antacid and laxative
Magnesium Taurate
For Blood Pressure and Diabetes Management
Magnesium Lactate
Absorbed well by the body, so given in the cases of magnesium deficiency.
Magnesium Gluconate
To treat magnesium deficiency
Morning vs Night – What’s Right for You?
It depends upon your requirement, if you are taking it for better sleep or a laxative effect in the morning, then take it in the evening.
If you are taking it for anxiety, sadness and other issues, then taking it during the day hours will help.
Always take magnesium with water, and after you have eaten something.
RDA of Magnesium For Male, Female and Elderly
Between 19 and 50 years of Age –
- 400-420 mg for Men
- 310-320 mg for Women
Age 51 and older –
- 420 mg for Men
- 320 mg for Women
Side Effects and Precautions to Keep in Mind
If taken in excessive dosages or without your healthcare professional’s advice, then magnesium can cause low blood pressure, nausea, vomiting, slow heart rate, abdominal pain, flushing and even respiratory depression.
So take it under your doctor’s guidance, especially if you have heart or kidney problems.
Final Thoughts: Should You Add Magnesium to Your Routine?
You should add Magnesium to your routine because of various magnesium benefits for women health, but with your doctor’s advice and prescription, stating which one is best for you.
Some of the Best Magnesium Supplements We Suggest are –
Click the Image to Buy at Amazon –
References –
https://www.ncbi.nlm.nih.gov/books/NBK519036/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5926493/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/
https://www.ncbi.nlm.nih.gov/books/NBK507250/
https://pubmed.ncbi.nlm.nih.gov/28392498/
https://www.sciencedirect.com/science/article/pii/S2352364621000079
https://www.prevention.com/health/a46107400/types-of-magnesium/
