Women who lack magnesium are at risk of irregular heartbeat, weak bones, muscle cramps, migraines or severe premenstrual symptoms.
Magnesium is an essential mineral that supports many important functions in the body. It is involved in more than 300 biochemical reactions, including muscle and nerve function, blood sugar control, and protein synthesis.
Foods rich in magnesium include green leafy vegetables (spinach, kale), nuts (almonds, pumpkin seeds), whole grains (brown rice, oats), and beans (black beans, chickpeas). Adult women need about 310-320 mg of magnesium per day. Women are more likely to become deficient in magnesium due to hormonal changes, dietary habits, and other lifestyle factors. Here are some easy signs to look for.
Irregular heartbeat, high blood pressure
One of the most serious effects of magnesium deficiency in women is cardiovascular problems. Magnesium helps regulate heart rhythm, supporting cardiovascular function. A deficiency of this mineral can lead to arrhythmia (irregular heartbeat), increasing the risk of heart attack and stroke.
Low magnesium levels in the body are linked to high blood pressure, a risk factor for heart disease. Women with magnesium deficiency may experience palpitations, chest pain, and blood clots.
Weak bones
Calcium, vitamin D and magnesium are three nutrients that ensure healthy bone structure. Adult women, especially post-menopausal women, are at higher risk of osteoporosis, which leads to weak, brittle bones. Magnesium deficiency can increase this risk by reducing calcium absorption and altering bone metabolism. As a result, women are more susceptible to bone fractures and bone-related diseases.
Muscle cramps
Magnesium helps regulate muscle contractions, preventing over-tension. Women who don’t get enough of this mineral often experience muscle cramps, spasms, and weakness. These symptoms can be more severe in women who exercise regularly. Severe magnesium deficiency can lead to more pronounced symptoms such as muscle twitching.
Migraine
Magnesium helps regulate neurotransmitter function and blood vessel dilation, both of which are linked to migraines. Magnesium supplementation may reduce the frequency and severity of migraines and other headache disorders in women.
Premenstrual syndrome, menstrual cramps
Premenstrual syndrome (PMS) is a group of unpleasant physical and mental symptoms that occur about 1-2 weeks before the start of menstruation. PMS, along with menstrual cramps, can significantly affect quality of life.
Magnesium plays a role in relaxing muscles and improving menstrual cramps. Deficiencies in this mineral have been linked to more severe PMS symptoms, including bloating, irritability, and mood swings. Increasing your intake of magnesium-rich foods may help reduce symptoms associated with menstruation.
Anxiety, depression
Magnesium participates in the synthesis of neurotransmitters such as serotonin – a hormone that plays a role in maintaining a positive mood and emotional balance. Deficiency of this substance is associated with mood disorders such as depression and anxiety. People with low magnesium levels are irritable and have difficulty concentrating, especially during menstruation.
Affects sleep
Magnesium is involved in the regulation of neurotransmitters and sleep-related hormones such as melatonin. Women are more likely to experience sleep disorders such as difficulty falling asleep or staying asleep if they do not get enough of this mineral. Magnesium supplementation helps improve sleep quality, contributing to overall health.