Marvellous Magnesium
Lynsey Vaughan - Higher Nature Nutritional Therapist - Registered Associate Nutritionist (ANutr)
This often overlooked but vital mineral is essential for over 600 reactions in the body. It plays a key role in areas such as energy metabolism, maintaining strong bones and a healthy heart, sleep quality, stress resilience and recovery from exercise.
Sometimes referred to as ‘nature’s relaxant’, magnesium is also necessary for the proper functioning of the muscles and nerves, sustaining a normal heart rhythm and helping cope with stress. By helping to stabilise blood sugar, it can also help reduce the anxiety and nervousness we can feel when blood sugar drops too low. Additionally, magnesium is needed to help activate vitamin D and plays an important role in the regulation of brain neurotransmitters such as serotonin, helping to keep your mood stable.
Magnesium for women
Studies estimate that approximately three quarters of those eating a typical ‘western style diet’ are magnesium deficient, with the evidence showing this mineral may be particularly low among females. This may help explain why so many women find magnesium beneficial. Significantly lower levels of magnesium were found in the red blood cells of those experiencing symptoms of PMS, with symptoms improving when given magnesium.
Menopause is a chapter in every woman’s life, and whilst a natural and expected journey, this transition can be challenging physically and emotionally for many women. Managing stress is particularly important at this time as supporting the adrenal glands (which can produce some sex hormones) can really help keep the balance. Topping up magnesium from foods and a supplement can be really supportive here. Magnesium also contributes to the maintenance of teeth and bones which is particularly vital at this time due to the reduction in oestrogen, which accelerates bone breakdown. Foods that are high in fibre are generally high in magnesium. Good sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats and chocolate- the darker the better! Alternatively try a supplement, we use natural marine sourced magnesium which is high strength and absorbable to help give you the support you need.
