Did you know that your chocolate craving might be a message that points to a magnesium deficiency? With over 70% of the population deficient in magnesium, it’s likely that you have experienced some of the symptoms. That craving for chocolate is just one of the signs! Dark chocolate contains a fairly high level of magnesium. Our principal osteopath, Claire Forrester, explains why magnesium is important in women’s health and what to look out for if you suspect you are deficient.
The role of magnesium for health
Magnesium is the fourth most abundant mineral in the human body and is required for various physiological processes, including energy production, nerve function, muscle contractions, and protein synthesis. It also supports the parathyroid glands to produce hormones
It acts as a key crucial nutrient or ‘co-factor’ for multiple systems within your body.
Where do I find magnesium?
Roughly 50-60% of the magnesium in our bodies is stored in our bones, while the remainder is found in muscles, soft tissues, and bodily fluids. We typically obtain magnesium through our diets, with magnesium-rich foods including leafy green vegetables, nuts, seeds, legumes, and whole grains.
And, of course, chocolate! Dark chocolate is fairly high in magnesium, with 176mg in a 100g serving.
But due to soil depletion, and the poor quality of many processed foods, the magnesium content in food has decreased over time. This means it is more challenging to achieve your recommended daily intake through diet alone. Sometimes, magnesium supplements offer an effective way to maintain optimal magnesium levels and support overall health.
How much magnesium do I need?
The NHS recommended daily dose of magnesium is:
- 300mg a day for men (19 to 64 years)
- 270mg a day for women (19 to 64 years)
Signs of magnesium deficiency
Because of the role of magnesium as a co-factor in many physical processes, a deficiency can show up in many ways. Here’s a list of the most common symptoms:
- Fatigue and chronically low energy levels.
- Muscle cramps and spasms: Because Magnesium is essential for muscle function, low levels may result in cramps and spasms, and restless leg syndrome
- Irregular heartbeat: Magnesium is key to good heart health, so low levels can result in palpitations or irregular heart rhythms.
- Fibrocystic breasts and cysts: can often be resolved by correcting magnesium levels.
- PMS symptoms: Magnesium has been shown to alleviate the symptoms of premenstrual syndrome (PMS), including mood swings, bloating, breast tenderness, and menstrual cramps. It does so by promoting muscle relaxation and reducing the sensitivity of the nervous system to pain.
- Osteoporosis: Magnesium is involved in bone health, and inadequate magnesium levels may increase the risk of osteoporosis.
- Insomnia or sleep disturbances: Low magnesium levels can interfere with sleep patterns, leading to insomnia or disrupted sleep.
5 reasons why magnesium is important for women
- Magnesium helps regulate oestrogen, a key female sex hormone. It can modulate the activity of oestrogen receptors, ensuring that oestrogen levels remain within a healthy range. This can be particularly important in conditions associated with Oestrogen Dominance, perimenopause, menopause as well as polycystic ovary syndrome (PCOS).
- It also supports thyroid function, supporting the gland to regulate metabolism and hormone production. Magnesium helps convert inactive thyroid hormone (T4) into its active form (T3), aiding in the maintenance of a healthy thyroid hormone balance.
- Magnesium supports the regulation of the nervous system, lowering the production of stress hormones like cortisol. Chronic stress can disrupt hormonal balance in women, so this mineral’s calming effect is important.
- Magnesium also supports the healthy functioning of insulin sensitivity and glucose metabolism. For women with conditions like insulin resistance or polycystic ovary syndrome (PCOS), this function is important as these are commonly associated with hormonal imbalances and a greater risk of type 2 diabetes.
- Finally, magnesium is a crucial co-factor for the liver in its production of binders, which support the excretion of toxins and excess residual hormones.
Women’s Health at our Cambridgeshire clinic
Claire takes a holistic approach to women’s health, here at our Hardwick clinic. As an osteopath, she works with many women experiencing premenstrual tension, menopausal symptoms and other conditions. She offers lifestyle advice alongside her programmes of treatment for these complaints. Book an appointment here.