MAGNESIUM: menstrual cycles and beyond
Iridescent AIArt
Get to know about magnesium
Magnesium, aka “the calming mineral” – is necessary for over 300 processes in the body including hormonal balance and having regular periods. Magnesium supports how hormones function in your body and without adequate levels, ovulation becomes irregular. Despite its importance, studies suggest that up to 50% of Americans may not get enough of this vital nutrient. Let's explore why magnesium is so essential and how it benefits our overall health.
Making hormones
Magnesium produces estrogen, progesterone, and testosterone. This is vital as your body needs to make healthy levels of all 3 for less symptoms. During your cycle, magnesium levels naturally fluctuate, and when they drop too low, PMS symptoms can intensify dramatically.
Helps produce serotonin, your "happy hormone"
Regulates cortisol, your stress hormone
Supports healthy progesterone production
Reduces inflammation that can worsen period pain
Chilling Out & Better Sleep
Magnesium helps regulate neurotransmitters that promote relaxation and calm. It maintains healthy levels of GABA, a neurotransmitter that helps quiet nerve activity, and regulates melatonin, the hormone responsible for sleep-wake cycles. People who supplement with magnesium often report improved sleep quality and reduced anxiety symptoms.
Sleep is crucial for detoxification, hormonal balance, and great energy. Magnesium helps calm your body and prepare you for a good night's rest. Magnesium also prevents you having to pee in the middle of the night. What a bonus!
Smooth moves:
Magnesium supports bowel movements. Consistent smooth moves remove not only toxins from your body but also excess hormones that can lead to estrogen dominance and harsh pms.
Muscle and Bone Health
This mineral is fundamental for proper muscle function. It helps muscles contract and relax properly, reducing cramping and tension. For athletes and active individuals, adequate magnesium levels can improve exercise performance and reduce post-workout fatigue. Additionally, magnesium works alongside calcium and vitamin D to maintain strong bones, with about 60% of the body's magnesium stored in our skeletal system.
Heart Health Champion
Magnesium plays a vital role in maintaining cardiovascular health. It helps regulate heart rhythm, supports healthy blood pressure levels, and assists in maintaining proper blood sugar levels. Research suggests that higher magnesium intake is associated with a lower risk of heart disease and stroke.
Energy Production and Metabolism
At the cellular level, magnesium is essential for converting food into energy. It helps create and repair DNA and RNA, and is crucial for protein synthesis. This makes it particularly important for maintaining steady energy levels throughout the day and supporting overall metabolic health.
Brain Function and Mood
Recent research has highlighted magnesium's role in brain health. It supports learning and memory by promoting synaptic plasticity – the brain's ability to form new neural connections. Some studies suggest that adequate magnesium intake may help prevent migraines and reduce symptoms of depression.
Getting Enough Magnesium through the best food sources of magnesium include:
Dark leafy greens
Nuts and seeds, particularly pumpkin seeds and almonds
Whole grains
Dark chocolate
For those considering supplementation, it's important to consult with a healthcare provider, as different forms of magnesium have varying absorption rates and benefits. Common types include magnesium citrate, glycinate, and malate.
As research continues to unveil new benefits of this mineral, maintaining adequate magnesium levels becomes increasingly important for optimal health. Whether through diet or supplementation, ensuring proper magnesium intake can have far-reaching effects on both physical and mental well-being.
Remember, while magnesium supplementation can be beneficial, it's always best to obtain nutrients through a balanced diet whenever possible.
If you suspect you might be deficient, set up a consult to determine the best approach for your individual needs.
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[Note: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any supplementation regimen.]
