Did you know, the food-producing chlorophyll found in plants has one single atom at its centre that enables the process of photosynthesis? This is a magnesium atom, essential to both animal and plant life.
Magnesium is more than an element on the periodic table – it is vital in our body’s journey to health, responsible for over 300 different biochemical responses. Discovered formally by Joseph Black in 1755, this mineral gets its name from Magnesia, a district in Greece. In its purest form, it is a silvery white metal that burns with a bright light. However, it is always found in combination with another substance, such as magnesite, and needs to be isolated.
Why Do Moms Need Magnesium?
‘Women’s bodies have unique needs at different points in time, and magnesium plays an important role in catering to some of those needs, especially for fertility, after childbirth, and during menopause,’ says Dr Urvashi Chandra, gynaecologist. She lists out the benefits of magnesium for women.
1. Magnesium is a key contributor to balancing hormone production within the body, potentially preventing PCOS (Polycystic Ovary Syndrome), pelvic pain, and PMS (Pre Menstrual Syndrome).
2. Adequate magnesium intake during pregnancy helps avoid foetal complications like preeclampsia. It also reduces pregnancy-induced cramps. This is why most obstetricians will prescribe a supplement during this time, after taking your overall condition into account.
3. Magnesium is an excellent nutrient to regulate blood pressure levels for women naturally and promote cardiovascular health. It also supports healthy insulin production and monitors blood glucose levels.
4. As women age, they lose bone mineral density. It is important to protect bone health for a better quality of life, and magnesium is a key ingredient, especially when consumed in conjunction with calcium and vitamin D supplements. This helps prevent osteoporosis and osteoarthritis.
5. Studies have revealed that women with lower levels of magnesium tend to suffer more from migraines than those who have higher levels of magnesium.
6. During menopause, magnesium is useful to support symptoms like mood swings, poor sleep, and stress.
How Much Magnesium Can Women Consume Daily?
Women should consume at least 300 mg of magnesium every day. Ideally, this should be consumed through a diet that incorporates magnesium-rich foods. All magnesium supplements should be run past your doctor, as some could cause side effects, while others could interfere with pre-existing conditions and medication.
Can I Apply Magnesium Oils Or Creams Topically?
Consult a doctor before applying magnesium oils or creams onto your skin. Spraying or applying magnesium on your hands and feet after a shower at night may help you sleep better at bedtime. This transdermal absorption directly interacts with the muscles and blood vessels to reduce cramps and soreness, instead of having to pass through the digestive tract. Preliminary studies have found that it can also reduce redness and itching on the skin, as well as headaches. However, preliminary research on topical magnesium applications is limited, so exercise caution while using them. Always look for reputed brands and do a small patch test before lathering it generously.
Which Foods Are Rich In Magnesium?
While magnesium is abundantly found across various food sources, they are available only in small amounts. These include dark green leafy vegetables such as spinach and kale, whole grains like quinoa and brown rice, legumes and lentils, nuts such as peanuts, cashews, almonds, and brazil nuts. Other foods like tofu, black-eyed peas, avocados, fatty fish, and bananas are also great sources of magnesium. And here’s a bit of good news – dark chocolate is a great source of magnesium as well!
Are Magnesium Supplements Safe?
There are many varieties of magnesium supplements – these include magnesium glycinate for those who want easy absorption, or magnesium citrate for women with constipation. You have to check what is ideal for you after consulting with a doctor. Don’t overdo the supplements – too much magnesium can cause complications as well. It can lead to diarrhea and nausea. Also, women with kidney problems, heart blockages, and those on antibiotics should avoid taking magnesium supplements.
How Can I Tell If I Have A Magnesium Deficiency?
Blood tests are a popular method to check for magnesium levels, with normal magnesium levels measuring between 1.7 – 2.2 mg. However, it is best to corroborate these with symptoms, since our blood doesn’t contain all our magnesium stores. Some of it is also held in our bones. Low magnesium levels are indicated by symptoms such as nausea, vomiting, loss of appetite, and muscle cramps.