We could never diminish the evidence-based power of B vitamins, fatty acids, and fat-soluble vitamins like A, D, and K, but if we want one mineral that does it all, it's magnesium. In many ways, having enough magnesium allows the body to do what it does best, and it is one of the essential minerals for women, you want to know why? Read on, and if you are a woman, find out why you should go for your magnesium supplementation right now.
Assumed to participate in more than 300 enzymatic reactions in the body, this mineral was recently identified as having 3,751 binding sites on human proteins.
On a more technical level, magnesium is an essential modulator of the NMDA receptor, which is a chemical port in the brain that regulates the actions of glutamate, which is an excitatory neurotransmitter. It is also essential for the production of cellular energy (ATP) and SAMe, the main methyl donor in the body and a precursor of important agents such as neurochemicals, fatty acids and antioxidants.
Magnesium is one of the essential minerals for women
Magnesium is essential for many functions in the body, from muscle relaxation to the creation of our main energy molecule, ATP. Although important for both men and women, magnesium is one of the essential minerals that performs some additional functions in a woman's body.
Magnesium for pregnancy
When taken during pregnancy, magnesium can protect against complications like pre-eclampsia, premature delivery, poor fetal growth, and even infant mortality.
Pregnant women frequently experience painful leg cramps. An experiment with 73 pregnant women found that three weeks of magnesium supplementation significantly reduced leg cramps compared to placebo.
Women should get at least 310 mg of magnesium per day and go up to 360-400 mg during pregnancy and 320-360 mg when breastfeeding.
More herbs and supplements for a healthy pregnancy:
Folate: During pregnancy, folate helps create red blood cells, DNA, and RNA. It also helps metabolize the amino acid homocysteine, which at high levels is a risk factor for cardiovascular disease.
Chlorella: excellent source of carotenes, chlorophyll and other antioxidants. Studies show that it can help remove heavy metals and toxins from the body, thus reducing the fetus' exposure to these poisons.
DHA: A pregnant woman can lose up to 50 percent of her brain's DHA, a major contributor to postpartum depression. Mothers with low DHA levels are also more likely to deliver preterm.
Magnesium for PMS
Involved in many enzyme reactions that control brain function, magnesium is helpful for mood disorders, including premenstrual syndrome and bipolar disorder.
Relieves muscle spasms (cramps); promotes proper heart function and energy production. It is particularly helpful for bloating, insomnia, leg swelling, weight gain, and breast tenderness.
Of the women supplemented with a conservative dose of 250 mg daily for three months, 34% experienced relief from PMS. Similarly, in the second month of magnesium treatment, women with this syndrome experienced improvement in mood and pain in a randomized, controlled trial.
Magnesium has been shown to be a rapidly effective intervention for depression, probably related to its regulatory role in neuronal function through calcium flux into and out of cells, and potentially to its role in optimal thyroid function: a Underactive thyroid is a known cause of depression.
Omega-3: relieves menstrual cramps; decreases dependence on synthetic remedies, such as NSAIDs; increases
Potassium concentration: fights fatigue by helping to send oxygen to the brain to maintain alertness and cognitive functioning.
Magnesium to relieve migraines
People with migraines often have lower levels of magnesium than people who don't, and several studies suggest that magnesium can reduce the frequency of migraine attacks. In one study, people who took magnesium reduced the frequency of attacks by 41.6 percent.
Magnesium and the regulation of hypertension
Magnesium has been shown to play a key role in regulating high blood pressure naturally. The powerful mineral helps to dilate blood vessels, prevents spasms in the heart muscle and blood vessel walls, and dissolves blood clots. The Institute of Medicine of the National Academy of Sciences recommends that women who are 31 years of age or older receive a dietary intake of magnesium of around 320 mg.
Magnesium for energy
It is important to note that this essential mineral, such as magnesium, may have anti-inflammatory properties, as found in a study of women who consume the mineral in a diet. Staying deflated ensures an energy boost throughout the day. Because magnesium helps maintain healthy nerve and enzyme function, this essential supplement is also essential for keeping energy levels high and maintaining focus throughout the day.
Group B Vitamins: Help in the formation of red blood cells and in the maintenance of the central nervous system to support energy production.
Chlorella - Packed with protein, B vitamins, antioxidants (including vitamin C and carotenoids), and chlorophyll.
Magnesium to prevent osteoporosis
Although calcium and vitamin D receive the most attention in supporting bone health, some evidence suggests that magnesium deficiency may be an additional risk factor for postmenopausal osteoporosis. This may be due to the fact that magnesium deficiency disrupts the metabolism of calcium and the hormones that regulate calcium.
How to take magnesium
Magnesium is one of the essential minerals for women. It is found in green leafy vegetables, nuts, and seeds. It is noticeably depleted by stress, alcohol, sugar, and soft drinks (high in phosphoric acid).
Magnesium chelated to glycinate (as in mag glycinate) or taurate which are inhibitory amino acids, is very good. However, magnesium citrate can be used if a more osmotic effect is sought after (think constipation). It may be helpful to divide the doses throughout the day (for example, with each meal) if you have loose stools, but magnesium can have a calming effect that is preferable at night.
The magnesium chloride can be found as crystals, which will dissolve in water, creating a solution that can be used in several ways. The doses of this compound as a supplement vary according to the age of the patient, such as the problem or the motivation that drives him to take it.
If you struggle with insomnia, incorporating an Epsom salt bath into your nightly ritual helps warm the body and provides a healthy dose of this sought-after essential mineral.
Magnesium and calcium
Calcium is also an essential mineral for women's health, yet most women don't get enough of it. To get the most benefits from your multiple or calcium-magnesium supplement, be sure to take equal amounts of calcium citrate and magnesium citrate. The benefits of calcium include:
· It is necessary for blood clotting, signal transmission in nerve cells, and proper muscle contraction
· Helps strengthen bone strength
· Adequate calcium intake is especially important for athletes who exercise seven or more hours a week. Exercise at this level, especially for girls in puberty, can cause hormonal declines, which can lead to compromised bone formation and premature osteoporosis.
· Helps to lose weight
· Lowers blood pressure
· May help prevent some types of cancer
Magnesium and your multivitamin
Recent research provides even more reasons for women of all ages to take their multiple dose of this mineral - it can help with weight loss and have anti-aging effects.
The combination of magnesium and vitamin B-6 increases its effectiveness. Scientists also know that a magnesium deficiency, in addition to a low calcium and vitamin D content, plays a role in the development of osteoporosis. By consuming these nutrients more often and doing weight lifting exercises, you can reduce your risk.
6 tips for choosing a multivitamin:
· Find adequate levels of calcium and magnesium
· Spread your dose throughout the day
· Choose natural nutrients
· Look for active forms of Bs
· Find adequate levels of calcium and magnesium
· Take your multi with a meal
Conventional doctors are well aware of the power of this nutrient, it is used in hospitals for constipation, cardiac arrhythmias, seizures, and contractions during pregnancy, but they seem to forget about it when they sit behind their desks in the office. Use this information to experience the power of nature's natural relaxant.
When it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day. A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet. Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect.