Magnesium - The Essential Nutrient for Women’s Health

Did you know magnesium is a powerhouse mineral critical for over 300 bodily functions? It is involved in many physiological processes including energy production, protein synthesis, and gene maintenance. Adequate magnesium intake is especially important for women's health, as it plays a role in several key reproductive and hormonal functions (4)(5). Understanding its role, especially in women's health, is key to maintaining overall well-being.

Magnesium & Women’s Health

Magnesium plays a pivotal role in women’s health. It regulates menstrual cycles, eases premenstrual syndrome (PMS) symptoms, and supports a healthy pregnancy (4)(5). Plus, it's key for bone health and reducing the risk of osteoporosis, especially in post-menopausal women (3). However, many adults especially those with chronic health conditions and people experiencing chronic stress are likely deficient in this essential nutrient (6). In fact, a recent study found that a considerable portion of the population in the United States is likely to be deficient (7).

Top Dietary Sources of Magnesium

Ensuring adequate magnesium intake starts with your diet. While many foods contain magnesium, green leafy vegetables are among the most popular sources. Here's a list of green leafy vegetables with high magnesium content:

• Spinach – One of the top sources when it comes to magnesium content. Both raw and cooked spinach are rich in magnesium, though cooking can concentrate its nutrients.

• Swiss Chard – This vibrant leafy green is not only aesthetically pleasing but also packed with magnesium.

• Kale – Another superfood, kale provides a variety of essential nutrients, including a decent amount of magnesium.

• Collard Greens – Often used in Southern cooking, collard greens are nutritious and have a good magnesium content.

• Turnip Greens – Another green that is especially rich in minerals and vitamins.

• Mustard Greens – These spicy-tasting leaves are a fantastic source of magnesium and other essential nutrients.

• Beet Greens – While beets are popular, their greens are often overlooked. Beet greens are not only edible but are also rich in magnesium.

• Romaine Lettuce – Although not as magnesium-rich as some of the aforementioned greens, romaine lettuce still offers a respectable amount.

• Bok Choy – Also known as Chinese cabbage, bok choy is a magnesium-rich vegetable that's popular in Asian cuisines.

• Broccoli – While not a "leafy" green in the traditional sense, broccoli is green and provides a good amount of magnesium among its many nutrients.

  It's worth noting that while these greens contain magnesium, the actual content can vary based on the soil in which they're grown, cultivation practices, and other factors. To get the most magnesium (and other minerals) from these vegetables, it's a good idea to consume them in a variety of ways, both raw and cooked, and to choose organically grown when possible.

Beyond Greens: Other Magnesium-Rich Foods

Magnesium is found in more than just green leafy vegetables. Nuts, seeds, whole grains, legumes, and certain types of fish are also great sources. Here are some of the top magnesium-rich foods from various categories:

• Nuts and Seeds:

  • Pumpkin Seeds (Pepitas) – Among the richest in magnesium.

  • Almonds – A popular nut that's high in magnesium.

  • Cashews – Another nut rich in magnesium.

  • Brazil Nuts – Not only high in selenium but also magnesium.

  • Chia Seeds – These little seeds pack a magnesium punch.

  • Flaxseeds – Great when ground and added to foods.

  • Sunflower Seeds – Both delicious and magnesium-rich.

• Whole Grains:

  • Quinoa – A pseudo-grain that's gluten-free and high in magnesium.

  • Brown Rice – Contains more magnesium than its white counterpart.

  • Buckwheat – Another gluten-free option rich in magnesium.

  • Whole Wheat Bread – Made from whole grains that retain their magnesium content.

  • Oats – Old-fashioned oats are a good source.

• Legumes:

  • Black Beans – These beans are a good source of both protein and magnesium.

  • Chickpeas (Garbanzo Beans) – Commonly used in dishes like hummus.

  • Lentils – Both red and green varieties are magnesium-rich.

  • Edamame – Young soybeans that can be enjoyed steamed as a snack.

• Fish:

  • Mackerel – A fatty fish that's not only high in omega-3s but also magnesium.

  • Salmon – Another fatty fish with good magnesium content.

  • Halibut – A white fish that's a solid source of magnesium.

• Others:

  • Avocado – This creamy fruit is not only rich in healthy fats but also magnesium.

  • Bananas – While known for potassium, bananas also provide magnesium.

  • Dark Chocolate – Specifically, look for 70% cocoa or higher to get the most magnesium.

  • Tofu – A versatile soy product with good magnesium content.

• Beverages:

  • Mineral Water – Some brands or sources can be rich in magnesium, depending on the mineral content of the water source.

Magnesium Supplements: A Guide

Some individuals might benefit from magnesium supplements. There are several types, including magnesium oxide, citrate, chloride, and glycinate. The bioavailability of magnesium refers to how well the body can absorb and use the magnesium from a particular supplement. Magnesium glycinate is the most bioavailable, meaning it’s easiest for the body to absorb and use (1)(2)(9).

• Magnesium oxide is the most common form of magnesium found in supplements, but it is also the least bioavailable (2). This means that the body is not able to easily absorb and use the magnesium from this form of the mineral.

• Magnesium chloride and magnesium citrate are more bioavailable forms of magnesium, and the body is better able to absorb and use the magnesium from these forms.

• Magnesium glycinate is the most bioavailable form of magnesium, meaning that the body can easily absorb and use the magnesium from this form of the mineral. This makes it a good choice for people who are looking to increase their magnesium intake or who have difficulty absorbing magnesium from other sources.

Before You Supplement

In general, it is best to talk to a healthcare provider before starting any new supplement regimen. They can help you determine the best form of magnesium for your needs and make sure that it is safe for you to take.

Key Takeaways

Magnesium is crucial for maintaining overall health and well-being, especially in women. Adequate intake is important for regulating menstrual cycles, maintaining a healthy pregnancy, and supporting bone health. Consuming a diet rich in magnesium-rich foods and having a conversation with your healthcare provider about the potential need for a supplement is a great place to start.

Curated Wellness Essentials: Trusted Picks from Our Dispensary

3 Easy Magnesium Rich Recipies

Magnesium-rich Quinoa and Black Bean Salad

Ingredients:

• 1 cup quinoa

• 2 cups water

• 1 cup cooked black beans

• 1 cup cherry tomatoes, halved

• 1/2 cup diced red onion

• 1/4 cup chopped fresh cilantro

• 2 tablespoons lemon juice

• 1 tablespoon extra virgin olive oil

• 1/4 teaspoon salt

Instructions:

1. Rinse the quinoa well and combine it with the water in a medium saucepan. Bring to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the water has been absorbed and the quinoa is cooked.

2. In a large bowl, combine the cooked quinoa, black beans, cherry tomatoes, red onion, and cilantro.

3. In a small bowl, whisk together the lemon juice, olive oil, and salt.

4. Pour the dressing over the quinoa mixture and toss to combine.

5. Serve immediately, or refrigerate until ready to serve.

Mango Magnesium Smoothie

• 1 cup frozen mango chunks

• 1 banana

• 1 cup unsweetened almond milk

• 1 tablespoon almond butter

• 1/4 teaspoon ground ginger

• 1/4 teaspoon vanilla extract

• 1 tablespoon chia seeds

Berry Magnesium Blast

• 1 cup mixed berries (fresh or frozen)

• 1/2 cup spinach leaves

• 1/2 avocado

• 1/2 cup unsweetened coconut milk

• 1 tablespoon honey

• 1 tablespoon pumpkin seeds

To make either smoothie, simply combine all ingredients in a blender and blend until smooth. Serve immediately and enjoy!

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Resources

1. Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

2. Case, D. R., Zubieta, J., & Doyle, R. P. (2020). The coordination chemistry of bio-relevant ligands and their magnesium complexes. Molecules, 25(14), 3172. https://doi.org/10.3390/molecules25143172

3. Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J. (2013). Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients, 5(8), 3022-3033. https://doi.org/10.3390/nu5083022

4. Dalton, L., Fhloinn, D., Gaydadzhieva, G., Mazurkiewicz, O., Leeson, H., & Wright, C. (2016). Magnesium in pregnancy. Nutrition Reviews, 74(9), 549-557. https://doi.org/10.1093/nutrit/nuw018

5. Parazzini, F., Martino, M., & Pellegrino, P. (2017). Magnesium in the gynecological practice: a literature review. Magnesium Research, 30(1), 1-7. https://doi.org/10.1684/mrh.2017.0419

6. Pickering, G., Mazur, A., Trousselard, M., Bieńkowski, P., Yaltsewa, N., Amessou, M., … & Pouteau, E. (2020). Magnesium status and stress: the vicious circle concept revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672

7. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the united states: are the health consequences underestimated?. Nutrition Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x

8. Tucker, K., Hannan, M., Chen, H., Cupples, L., Wilson, P., & Kiel, D. (1999). Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. American Journal of Clinical Nutrition, 69(4), 727-736. https://doi.org/10.1093/ajcn/69.4.727

9. Weiss, D., Brunk, D. K., & Goodman, D. (2018). Scottsdale magnesium study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population. Journal of the American College of Nutrition, 37(4), 316-327. https://doi.org/10.1080/07315724.2017.1398686

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Medical Disclaimer: The content provided on this blog, including text, graphics, images, and other material, is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The information on this blog is not intended to replace a one-on-one relationship with a qualified healthcare professional and is not intended as medical advice. Please consult your healthcare provider before making any changes to your health regimen.