Magnesium

I was prompted the other day in clinic to reflect on Magnesium and just how important this mineral is for women.

I was speaking with a woman who was having difficulty with her sleep and headaches. Her symptoms were already improved a great deal by taking HRT but she was still feeling there was more she could do. We discussed which foods might make a difference, and I also suggested she take the Newson Health Magnesium Plus supplement. The other day when I saw her for a follow up four weeks later she had no lingering headaches and she said she had never slept so soundly in her life.

Every cell in your body needs Magnesium to do it's job well, so let's look at some details...

Magnesium is an important mineral for many different pathways in our body eg. It has a role/benefit in maintenance of blood glucose levels/weight management, energy production/thyroid function, inflammation, sleep duration, normal muscle function, bone health, PMS, headaches/migraine, depression, plus it is involved in the activation of Vitamin D in our bodies.

Research from 2023 showed how higher dietary magnesium intake related to better brain health in the general population AND particularly in women in midlife & post-menopause.

In a webinar I listened to given by Dr Hannah Short about menstrual disorders. Hannah mentions that Vitamin B6 and Magnesium may help with bloating associated with the time before a woman’s period begins, premenstrual time. 

In another webinar I listened to from the International Osteoporosis Foundation, given by Prof Gustavo Duque, about Osteosarcopenia, he mentions the interplay and importance of Vitamin D and Magnesium for both the health of bone and the muscle surrounding bone. Vitamin D plays a key role in the intestinal absorption of Magnesium, which intern influences eventual skeletal mineralisation process. 

Some good food sources of magnesium are:
Nuts/seeds especially almonds/brazil/cashew and pumpkin/sesame/chia/sunflower seeds; Green leafy veggies, pumpkins/squash, and avocados; Legumes/pulses/beans especially black, kidney, and edamame/soy;  Whole grains (my favourites are oats & buckwheat). These foods also contain calcium at various levels. 
Plus seafood and meat contains magnesium too. So some of my favourite choices are herring, mackerel, anchovies & sardines, especially good if you can eat the tiny soft bones of these fish too for extra calcium.

Unless you’re eating a good varied diet, then it may be hard to get the recommended daily amount from food alone. For an adult woman over 30 years, per day, in the UK this is 275mg (ref: NHS) and in Australia this is 320mg (ref: AU ). It is ok to have magnesium up to 400mg per day (ref. NHS). Some health care professionals may recommend this or more, depending on the symptom, however do not exceed the recommended daily upper limit of 400mg per day without a professional prescribing this.

Research in the UK, USA and Australia generally shows up low Magnesium amongst populations eating a western style diet. From a 2018 study, researchers analysing the UK National Diet & Nutrition Survey said ‘magnesium……intakes expressed as a % of the RNI (Reference Nutrient Intakes) were significantly lower amongst women aged 20–59 years compared with males of this age’.

Apart from a poor diet, low magnesium could also come about because of gastrointestinal issues, insulin resistance &/or type 2 diabetes, alcoholism, stress, and certain medications may lead to a deficiency.

As with all minerals/vitamins in the body, magnesium co-works with other nutrients, not in isolation. For example Vitamin D and calcium. 
There are many co-factor vitamins, including Vitamin B6, that help with the absorption and utilisation of magnesium in the body.

Plus the types of Magnesium used in a supplement are important. The Magnesium Plus supplement contains ones which are better tolerated in the gut and potentially better absorbed than other types.  All of which led me to recommend and add the Newson Health Magnesium Plus supplement to my online store.

Also take a look at my blog post about Omega 3 and Fish Oils here.