Every person needs magnesium, as it plays a role in hundreds of bodily reactions. If an individual is deficient in magnesium, their muscles, nerves, immune system, and more may be negatively impacted. Many people today take magnesium supplements to ensure they get enough of this mineral.
When doing so, they often have questions. For example, a person might wonder, “is 500 mg magnesium too much?” When should it be taken, and which supplement is best? Women need to know the essential benefits of magnesium for health, energy, and well-being to determine whether they should take a supplement.
The Importance of Magnesium
Magnesium keeps the brain and body in optimal condition. It helps control blood sugar, impacts a person’s athletic performance, and more. However, people often have a magnesium deficiency because they don’t get enough of this mineral from their food. Without it, the cells in the body cannot work at the highest level.
The body stores magnesium mainly in the bones, blood, soft tissue, and muscles. It helps the body produce energy by converting food into ATP, which carries energy to the cells to ensure vitality and endurance.
Magnesium also helps the body facilitate the protein synthesis it needs to grow, repair, and maintain. Furthermore, it helps with DNA and RNA repair to confirm genetic integrity. When the body lacks the appropriate amount of magnesium, the muscles may be unable to relax. The person might have issues with cramps.
This mineral regulates neurotransmitters, supports cognitive health, and helps regulate heart rhythm. It also contributes to blood pressure regulation and promotes strong bones. These are only a few of magnesium’s many roles in overall health, so everyone must ensure they have the proper amount.
Magnesium Types
Various forms of magnesium are available, and individuals must choose the right one for their health needs. Magnesium citrate, a magnesium and citric acid blend, is among the most affordable options. It’s commonly utilized to relieve constipation and restore magnesium levels due to its high bioavailability and ease of absorption by the body.
Magnesium glycinate is a combination of magnesium and glycine and is highly bioavailable. Users love that it is gentle on the stomach and provides the magnesium they need to correct a deficiency without working as a laxative. This supplement calms them and may help them sleep or reduce anxiety.
Magnesium chloride dissolves in water and is easily absorbed. People use it to soothe muscle aches and pains. Magnesium lactate combines magnesium and lactic acid, which is easy on the stomach. People who need large doses of this mineral are often given magnesium lactate, suitable for those sensitive to other forms of magnesium. Magnesium malate, magnesium taurate, and magnesium sulfate are other options a person might choose.
Magnesium in Foods
Many foods contain magnesium, so a person should try increasing their intake before taking a supplement. Dark, leafy greens are an excellent source of magnesium, and people who regularly eat whole grains and nuts or seeds are less likely to be deficient in this mineral.
Fish, tofu, and dairy products often contain magnesium, and a doctor might recommend eating more bananas to increase magnesium intake. Individuals who love potatoes should eat the skin if they have a magnesium deficiency.
How Much is Enough?
People need to know how much magnesium is enough. This amount depends on the recommended dietary allowance. This figure varies by age and gender. Adult women need between 310 and 320 mg daily unless pregnant. When pregnant, they need between 350 and 360 mg. One cup of cooked spinach provides 157 mg of magnesium, while pumpkin seeds contain 156 mg.
How Can a Person Know If They Have a Magnesium Deficiency?
What are some signs of a magnesium deficiency a person should watch for? Men and women who regularly suffer from muscle cramps and spasms may have a magnesium deficiency. Fatigue and sleeping difficulties are signs the body doesn’t have enough of this mineral, and the person might be very irritable or anxious. Constant headaches may also indicate a person has a magnesium deficiency.
Why Women Need Magnesium
Women need magnesium to help reduce menstrual cramps. The mineral helps relax the muscles and enhances blood flow to relieve pain. If a woman is low in magnesium, she may have mood swings or become anxious and depressed. Bloating also becomes more of an issue when a woman is low in magnesium.
When a woman enters perimenopause, her hormone levels fluctuate. Magnesium can help minimize these fluctuations while improving her sleep quality. This mineral also helps support her bone health.
Once a woman enters menopause, magnesium can help lessen any symptoms she has. Night sweats and hot flashes will decrease because this mineral regulates temperature. Heart health is essential for menopausal women because their risk of heart disease increases once they enter this stage of life. Magnesium relaxes the blood vessels, so their blood pressure might drop, and their risk of arrhythmia decreases. Thanks to fluctuating hormones, mood swings are common during menopause, and magnesium helps regulate mood.
Taking a Magnesium Supplement
Before taking a magnesium supplement, women must know what they are buying and whether it is safe. The supplement industry is loosely regulated, so it is up to the consumer to understand what they should buy. To avoid issues, always purchase a magnesium supplement from a reputable provider.
In addition, women must talk with tier doctors before taking any supplements, as they may interact with other medications. For example, magnesium can reduce the absorption of bisphosphonates used for osteoporosis and decrease the effectiveness of antibiotics. A magnesium supplement should not be used by those who take diuretics or acid reflux medications unless the woman is taking it under a doctor’s supervision. Women with kidney issues and those who are pregnant or breastfeeding should talk with their doctors to know which magnesium supplement to take and at what dose.
Magnesium is an essential mineral that every human needs. It plays many roles in the body. However, before taking a supplement, a woman should talk with her doctor to ensure she benefits her health rather than harms it. Food remains the best source of magnesium, so altering the diet may be enough. If not, a supplement is wise, as magnesium is needed for overall health and well-being.
