Magnesium is vital to women’s health and can help you stay healthy. It’s beneficial for coping with pregnancy, menstrual cramps, sleep problems, and more!

You can get enough magnesium in your diet by eating beans, nuts, seeds, whole grains, and dark green leafy vegetables. But it’s also essential to supplement with a high-quality magnesium pill, liquid, or powder.

Reduces Stress

Women are at increased risk for stress, and magnesium can help reduce it. It can also help to alleviate several other health concerns, including menstrual cramps, hot flashes and migraines.

Magnesium regulates critical physiological functions, including heart rhythm, blood pressure and insulin metabolism. It also suppresses the production of free radicals in the body.

It is well-known that the symptoms of menopause, which are caused by the decline in circulating hormones, can be debilitating. A magnesium and calcium supplement can help ease those symptoms and support a woman’s well-being.

A recent review found that one of magnesium benefits is reducing stress and anxiety in women’s health. It also found that it can improve energy and concentration levels. It is recommended that women consume around 300 mg of magnesium daily.

Reduces Insomnia

Magnesium is a critical nervous system component vital in regulating sleep, easing anxiety and reducing stress. It also helps regulate GABA, a neurotransmitter that promotes sleep.

Increasing your magnesium-rich foods and supplements is an excellent way to boost this mineral in your body. However, it’s important to note that many medications and health conditions can deplete your body of magnesium, so be sure to speak with your doctor before supplementing with this nutrient.

A few common ways to get your daily dose of magnesium include:

• Eating edamame, which contains 100 mg of magnesium per cup.
• Taking Epsom salt baths.
• Adding magnesium powder to your favorite smoothie.

Other dietary sources of magnesium are beans, seeds, nuts, dark leafy greens and grains.

Reduces Menstrual Cramps

During your period, your uterus contracts and releases hormone-like substances called prostaglandins. Increased levels of these hormones cause uterine muscle contractions that can cause pain and cramping.

Taking over-the-counter (OTC) medicines like ibuprofen can provide immediate relief from menstrual cramps by reducing the number of prostaglandins in your body. But be sure only to take them when you first start feeling pain.

You can also try heat – it has been shown to ease cramps. Some people find a heating pad, microwaveable warm cozy or hot bath works excellent.

You can also take magnesium supplements – it has been found to help reduce menstrual cramps. However, discussing this with your doctor if you have any health conditions or are taking medications that can interact with magnesium is essential.

Reduces Hot Flashes

Magnesium is critical to several physiologic functions, including heart health and bone strength. It also plays a vital role in supporting sleep and stress management.

Studies show that magnesium levels decline during the menopause transition, making women more likely to experience hot flashes and other symptoms of menopause, such as moodiness, fatigue, irritability, and insomnia.

Although the link between magnesium and hot flashes hasn’t been thoroughly investigated, a few small studies have shown that supplemental magnesium reduces symptoms. However, this research is limited by the need for more data on measuring ionized magnesium or other endocrine factors associated with low magnesium levels, such as insulin resistance, adipokines, and ghrelin.

Fortunately, most adults don’t need to be concerned about magnesium deficiency as long as they maintain a balanced diet and consume plenty of nutrient-rich foods. But if you have conditions such as celiac disease or Crohn’s disease, are overweight or obese, or are suffering from type 2 diabetes, it may be more challenging to obtain adequate magnesium through your diet alone.

Reduces Migraines

Magnesium, a mineral that occurs naturally in many foods and is also included in dietary supplements, is known to help reduce migraines and anxiety in women. It’s essential for brain health and several other vital functions, including blood pressure regulation and stress management.

Add dark leafy greens, nuts and seeds, legumes, whole grains, and beans to your diet to get magnesium. You can also get it in supplement form, but some states are more accessible to absorb than others, so be sure to choose the right one.

Taking magnesium as a preventative against migraines does not require a prescription. The American Migraine Foundation recommends taking it at 400-500 milligrams (mg) daily for 3 to 4 months before you see results. It’s best to avoid high doses or take it with antibiotics that can cause diarrhea, such as aminoglycosides.

Increases Energy

Magnesium is a vital mineral essential in more than 600 biochemical reactions throughout the body. It also helps maintain muscle and nerve function and heart and immune system health.

Taking magnesium supplements can help improve energy levels in women, especially those who experience hormonal fluctuations associated with PMS or pregnancy. Studies have shown that women who take a daily supplement of 500 mg or more of magnesium experience better sleep, less bloating and fatigue, and fewer menstrual cramps.

In addition, magnesium may help protect against type 2 diabetes by regulating blood sugar and insulin sensitivity in people with the condition. In a study of over 2,000 people, those who consumed the most magnesium in their diet had lower blood levels of the sugar-like compound glucose.