Restless legs? Trouble sleeping? You may have a magnesium deficiency. Nutritionist Dr. Naomi Newman-Beinart reveals why this vital wellness mineral is key to a healthier you
This time of year, we are often bombarded with news about the latest superfoods and diet trends. However, there is one vital mineral that most of us are missing out on that can significantly reduce our mental and physical well-being.
This mineral is essential for more than 300 biochemical reactions that promote our health.
Magnesium can help relieve the symptoms of many conditions that affect women
Magnesium is more than just a metal. It’s a cornerstone of health, vital for everything from muscle function and bone health to energy production and DNA repair.
As processed and highly processed foods play a large part in the UK diet, many people may struggle to get enough magnesium. Magnesium can help relieve the symptoms of many conditions that affect women, and getting enough magnesium can be really helpful in preventing and treating these conditions.
Detection of magnesium deficiency
How do you know if you are deficient in magnesium? Here are five of the most common signs that may indicate your levels are less than optimal:
- Muscle spasms and cramps: These could be your body’s way of signaling the need for more magnesium.
- Unexplained fatigue: If you are constantly tired, magnesium deficiency can deplete your energy reserves.
- Bone health issues: Magnesium is vital for bone density. a deficiency could put your bones at risk.
- High blood pressure: This mineral plays a key role in heart health, including maintaining healthy blood pressure levels.
- Irregular heartbeat: Magnesium deficiency can be the culprit behind palpitations or an irregular heartbeat.
Why are so many of us deficient in magnesium? The answer lies in part in modern agriculture, which has depleted our soil—and consequently our production—of essential minerals, including magnesium.
In addition, with its penchant for processed foods, the Western diet often falls short of adequate magnesium.
READ MORE: Is magnesium deficiency causing your insomnia?
The Transformative Wellness Benefits of Magnesium
Incorporating magnesium into your routine can have profound effects on your health:
Benefit #1 Improved sleep
Magnesium can improve sleep quality by regulating the circadian rhythm and promoting muscle relaxation.
Healthy sleep supports immune health, as well as emotional and physical health, which women over 40 can really struggle with. The benefits of magnesium for sleep have been supported by science, where Researchers found that people with low magnesium intake tended to sleep less and have poorer sleep quality.
The benefits of magnesium for sleep have been backed up by science
Benefit #2 Improved mood
It plays a critical role in mood regulation, offering a natural way to lift spirits and fight depression.
In fact, a study was found that over 80% of postmenopausal women had low blood magnesium levels and these women were more likely to report being depressed.
Benefit #3 for bone health
As estrogen levels decline with the onset of menopause, bones become more porous, leading to osteopenia and osteoporosis. Magnesium is vital for maintaining strong bones and can help prevent the onset of osteoporosis in postmenopausal women..
READ MORE: How to keep your bones healthy in your 30s 40s and 50s
Benefit #4 for heart health
Magnesium supports heart muscle function and may be beneficial in reducing risk factors for heart disease. Postmenopausal women are at higher risk of heart disease due to reduced estrogen levels, stress and lifestyle choices.
In fact, found a large study of more than 3700 postmenopausal women that women with higher magnesium levels showed fewer markers of inflammation associated with heart disease, suggesting they had better heart health.
Benefit #5 Exercise Performance
Helps reduce lactic acid build-up during exercise, enhancing performance and recovery. One study found that women with higher magnesium intake had higher muscle mass and strengthsuggesting that magnesium may help maintain age-related loss of skeletal muscle mass.
Women with higher magnesium intake had higher muscle mass and strength
Benefit #6 Relief of muscle tension
Transdermal magnesium is particularly effective in reducing muscle tension and spasms, providing immediate relief to the affected areas.
How to increase your magnesium intake..
Eat more magnesium
Incorporating magnesium-rich foods into your diet is a delicious way to increase your intake. Leafy greens, nuts, seeds, whole grains, legumes and dark chocolate are all excellent sources of magnesium.
READ MORE: Why your body needs magnesium
Drink more magnesium
Magnesium water stands out for its ease of use and quick absorption. Drinking this magnesium-infused water provides a simple and enjoyable way to increase your daily magnesium intake.
Unlike pills or powders that can be difficult to digest or uncomfortable, Magnesium water can be incorporated into your hydration routine, ensuring you get the magnesium your body craves without any hassle.
Take a bath and pamper yourself with more magnesium
Transdermal applicationssuch as taking a magnesium bath with magnesium flakes or applying magnesium lotion or spray can provide immediate benefits, promoting mineral replenishment and overall skin health and relaxation.
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