Magnesium is like the superhero of the mineral world. It plays so many important roles within our bodies, from energy and hormone regulation to assisting bone development and even promoting restful sleep.
Although highly beneficial for men AND women, adequate supplementation with magnesium can be uniquely beneficial for the female body. It can…
Support a healthy pregnancy
When there’s a bub on board, your body needs magnesium to help build and repair our own bodily tissues, when we’re making a tiny human, as well as, to keep the baby growing strong. Adequate levels of magnesium have been shown to improve birth weight, decrease likelihood of preeclampsia and help prevent restless leg syndrome (a common pregnancy symptom).
Help regulate blood pressure
Whether pregnant or not, blood pressure can spike to dangerously high levels when we’re stressed or when our health and fitness is not in the optimum range. Magnesium can help dilate blood vessels and prevent spasms in your heart muscle and blood vessel walls, thus regulating overall blood pressure.
Build strong bones
Through the production of estrogen, combined with our generally smaller frame, women are more at risk of osteoporosis and therefore need to be careful to consume enough calcium rich foods. Magnesium, being the team player that it is, helps calcium to be carried, absorbed and utilised by the body, resulting in stronger and denser bones and teeth.
Reduce symptoms of PMS
Bloated with cramps and the desire to curl up on the couch all day? Symptoms of PMS can affect menstruating women in various degrees, however taking magnesium at ‘that time of the month’ has been shown to relax the smooth muscles of the uterus and soothe cramping. It can also help calm the nervous system which may improve sleep and regulate overall mood.
Prevent hormonal headaches and migraines
Research suggests that eating foods rich in magnesium, particularly leading up to menstruation, can help reduce incidence of hormonal headaches and migraines. A great reason to get stuck into that stash of dark chocolate….
Best food sources of magnesium:
- Pumpkin and sunflower seeds
- Dark, leafy greens such as spinach, swiss chard and beet greens
- Soybeans and by products such as miso, tempeh and tofu
- Sesame seeds and tahini
- Black beans
- Quinoa
- Cashew, almond and brazil nuts
- Dark chocolate (70% or more)
If food sources alone feel insufficient, it could be worth considering a quality magnesium supplement. There are an array of different magnesium supplements available in store including include both tablets and powders for taking internally, as well as, creams and oils for transdermal use.
written by Emma H for go natural foods
