Nutrition

Magnesium and it’s role in women’s health

Did you know that magnesium is an essential nutrient needed for over 300 biochemical reactions within the body including supporting heart health, energy production, muscle relaxation, helps turn glucose into energy enabling your brain to work with clarity and focus, and support blood sugar balance. Magnesium is also essential for the production of steroid hormones such as Testosterone, DHEA, Progesterone and oestrogen. It has been shown to enhance glutathione production, prevent telomere shortening and reduce oxidative stress – slowing down the aging process.

Magnesium helps to convert an amino acid called tryptophan into the important mood-boosting hormone serotonin. Serotonin also makes melatonin, which is needed for good quality sleep.

Magnesium can help to lower blood sugar levels. This can help women feel fewer cravings for snacks and find it much easier to lose weight or maintain a healthy weight.

Magnesium also plays a role in exercise performance. During exercise, you body requires approx 10–20% more magnesium than when in rest, depending on the activity. Magnesium also helps to move blood sugar into your muscles and dispose of lactate, which can build up during forms or exercise and cause fatigue.

But many of us are deficient in this important nutrient resulting in symptoms such as loss of appetite, fatigue and muscle weakness. As magnesium deficiency worsens, asthma, numbness, tingling, muscle contractions and crumps, mood swings, and sometimes abnormal heart rhythm. 

Magnesium is found in many plant based sources included chocolate, green vegetables, nuts and seeds, beans, wholegrains, oats and wheat

Supplementing is a great way to boost your magnesium levels especially but did you know that there are several different forms which all have different roles within the body as well as absorbencies.

Here is a breakdown of the different types and what they are needed for within the body.

Magnesium diglycinate is a well-absorbed form of magnesium that is chelated to two molecules of the amino acid, glycine. Glycine is a very relaxing amino acid that can help calm anxiety and promote sleep.

This form of magnesium is great for depression and anxiety, relaxation and overall wellbeing

Magnesium citrate is another chelated type of magnesium bound to citric acid. This form of magnesium is about 30% bioavailable, and it also pulls water into the bowels giving it more of a laxative effect, which can be helpful if you are suffering from chronic constipation.

Magnesium chloride is a form of magnesium that can lower anxiety, reduce pain, and help promote restful sleep. This is mainly topical form of magnesium and delivers magnesium directly into the bloodstream. This form is great for pain and muscle relaxation and cramp reduction.

Magnesium taurate This form of magnesium is bound to the amino acid, taurine. Taurine reduces the stress hormone, cortisol, and increases the calming neurotransmitter, GABA. Magnesium taurate is used to increase circulation, which can have positive benefits throughout the body.

Magnesium malate is actually an energy promoting form of magnesium that works by helping the body create ATP, the energy source of our cells. This form of magnesium is often recommended to those struggling with fibromyalgia or chronic fatigue syndrome. 

Forms of magnesium to avoid are magnesium oxide which is often on many cheaper magnesium brands as well as magnesium stearate, magnesium aspartate and magnesium lactate.

by including magnesium rich foods abs supplementing, we can support hormonal balance and energy production as well as helping to reduce symptoms of depression and anxiety, reduce muscle cramps and restless leg syndrome, support sleep and support blood sugar balance.

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