Why is magnesium so important for women? From sleep regulation to heart health

MAGNESIUM is an essential mineral and electrolyte that is involved in many bodily processes, from regulating blood pressure to muscle contraction to maintaining bone health. It is found in nuts, seeds, and leafy green vegetables, and is also available in supplement form. It is especially important for women because it can help relieve symptoms related to hormonal changes and aging, according to Health.com .

Helps with PMS

It is estimated that 80 to 90 percent of women worldwide experience premenstrual symptoms, and nearly half have been diagnosed with PMS. Increasing your intake can help reduce bloating, mood swings, and cramps. 

Supports muscles and reduces pain

Magnesium is essential for muscle relaxation and contraction. Low intake can lead to cramps, weakness and a higher risk of injury, while supplementation can reduce muscle soreness and improve strength. It is especially useful for older women who often suffer from a lack of this mineral.

Keeps bones strong

Osteoporosis affects more than a fifth of women over the age of 50. Magnesium is involved in bone formation and regulates calcium and vitamin D, which are essential for bone strength. Deficiency is associated with a higher risk of fractures. A daily intake of 400 to 800 milligrams is recommended to maintain healthy bones.

Helps regulate sleep

Hormonal changes during menstruation, pregnancy, and menopause can disrupt sleep. Magnesium promotes relaxation of the nervous system and is involved in the production of melatonin, a sleep hormone. Studies show that it can improve sleep quality and make it easier to fall asleep, although results are not always consistent.

Contributes to mental health

Magnesium plays an important role in mood regulation. Lower levels have been found in people suffering from anxiety and depression. It is thought to stimulate the release of serotonin and dopamine, neurotransmitters associated with feelings of happiness. Doses of 200 to 400 milligrams per day have been shown to be beneficial in some studies, but more research is needed, Health writes.

Protects heart health

As women age, the risk of heart disease and high blood pressure increases. Magnesium supports heart health, regulates blood vessels and inflammatory processes. Research has linked low intake to an increased risk of cardiovascular disease, and supplementation may be a useful adjunct to prevention.

Can relieve hot flashes

Hot flashes are one of the most common symptoms of menopause. Magnesium is thought to help regulate hormones and protect the brain. While some studies have shown improvements, others have found no significant benefit, so the effect remains uneven.

How to ensure sufficient intake?

The recommended daily intake for women is 310 to 400 milligrams. Good sources include green leafy vegetables, nuts, seeds, and whole grains. If used in supplement form, it is important not to exceed the upper limit of 350 milligrams from supplements, as higher doses can cause digestive upset.

Be the first to comment

Leave a Reply

Your email address will not be published.


*