Women Care

Restless legs? Can’t sleep? You may have magnesium deficiency

Restless legs? Sleep struggles? You may have magnesium deficiency. Nutritionist Dr. Naomi Newman-Beinart reveals why this vital wellness mineral is the key to a healthier you

At this time of year, we’re often bombarded with news on the latest superfoods and dietary trends. Yet, there’s a vital mineral most of us are missing out on that can significantly reduce our mental and physical well-being.

This mineral is essential for over 300 biochemical reactions that enhance our health. 

Magnesium may help relieve symptoms of several conditions that affect women

Magnesium is more than just a mineral; it’s a cornerstone of health, pivotal for everything from muscle function and bone health to energy production and DNA repair.

Given that processed and highly processed foods play a large part in the UK’s diet, many people may struggle to get enough magnesium. Magnesium may help relieve symptoms of several conditions that affect women, and getting enough magnesium can be really helpful for preventing and treating these conditions. 

Spotting Magnesium Deficiency 

How do you know if you’re magnesium-deficient? Here are five of the most common signs that might indicate your levels are less than optimal: 

  • Muscle Twitches and Cramps: These could be your body’s way of signalling a need for more magnesium.
  • Unexplained Fatigue: If you’re constantly tired, magnesium deficiency might drain your energy reserves.
  • Bone Health Issues: Magnesium is vital for bone density; a deficiency could put your bones at risk.
  • High Blood Pressure: This mineral plays a crucial role in heart health, including maintaining healthy blood pressure levels.
  • Irregular Heartbeat: A magnesium shortfall might be the culprit behind heart palpitations or an irregular heartbeat.

Why are so many of us lacking in magnesium? The answer lies partly in modern agriculture, which has depleted our soil—and consequently our produce—of essential minerals, including magnesium.

Additionally, with its penchant for processed foods, the Western diet often falls short of delivering adequate magnesium. 

READ MORE: Is magnesium deficiency causing your insomnia?

If you’re constantly tired, magnesium deficiency might drain your energy reserves

The Transformative Wellness Benefits of Magnesium 

Incorporating magnesium into your routine can have profound effects on your health: 

Benefit #1 Enhanced Sleep

Magnesium can improve sleep quality by regulating circadian rhythm and promoting muscle relaxation.

Healthy sleep supports immune health, plus emotional and physical health, which women over 40 can really struggle with. The benefits of magnesium for sleep have been supported by science, where researchers have found that people with low magnesium intake tend to sleep less and have poorer quality sleep 

benefits of magnesium for sleep have been supported by science

Benefit #2 Mood Improvement

It plays a crucial role in mood regulation, offering a natural way to uplift spirits and combat depression.

In fact, one study found that over 80% of postmenopausal women had low blood levels of magnesium, and those women were more likely to report that they were depressed.

Benefit #3 Bone Health

As oestrogen levels reduce with the onset of menopause, bones become more porous, leading to osteopenia and osteoporosis. Magnesium is vital for maintaining strong bones, and may help counteract the onset of osteoporosis in menopausal women.

READ MORE: How to keep your bones healthy in your 30’s 40’s and 50’s

Magnesium is vital for maintaining strong bones

Benefit #4 Heart Health

Magnesium supports heart muscle function and can be beneficial in reducing risk factors for heart disease. Postmenopausal women are at a higher risk of heart disease due to reduced oestrogen levels, stress and lifestyle choices

In fact, a large study of over 3700 postmenopausal women found that women with higher magnesium levels showed less inflammatory markers relating to heart disease, suggesting that they had better heart health. 

Benefit #5 Exercise Performance

It helps reduce lactic acid buildup during exercise, enhancing performance and recovery. One study found that women with higher magnesium intake had higher muscle mass and power, suggesting that magnesium may help to preserve age-related loss of skeletal muscle mass.

women with higher magnesium intake had higher muscle mass and power

Benefit #6 Muscle Tension Relief

Transdermal magnesium is particularly effective in easing muscle tension and spasms, offering direct relief to affected areas.

In fact, researchers found that people with fibromyalgia reported less pain after spraying magnesium oil on their arms and legs twice a day for one month.

How to Boost Your Magnesium Intake..

Eat more magnesium

Integrating magnesium-rich foods into your diet is a delicious way to increase your intake. Leafy greens, nuts, seeds, whole grains, legumes, and dark chocolate are all excellent sources of magnesium.  

READ MORE: Why your body needs magnesium

magnesium water for magnesium deficiencymagnesium water for magnesium deficiency
Magnesium Water can be incorporated into your hydration routine
Drink more magnesium

Magnesium Water stands out for its ease of use and fast absorption. Drinking this magnesium-infused water provides a straightforward and enjoyable way to increase your daily magnesium intake.

Unlike pills or powders that might be hard to digest or inconvenient, Magnesium Water can be incorporated into your hydration routine, ensuring you get the magnesium your body craves without any hassle. 

Bath and pamper yourself with more magnesium

Transdermal applications, such as taking a magnesium bath with magnesium flakes or applying magnesium lotion or sprays, can offer immediate benefits, promoting mineral replenishment and overall skin health and relaxation. 

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