Alleviating menstrual discomfort

According to Very Well Health, this mineral helps regulate smooth muscle contraction and relaxation, including that of the uterus. Sufficient magnesium intake may reduce the intensity of contractions causing menstrual cramps in some women.

Magnesium helps alleviate several common premenstrual syndrome (PMS) symptoms, including bloating, breast tenderness, and irritability. This mineral also plays a role in regulating estrogen and progesterone. Balancing these hormones can help stabilize mood and reduce irritability and fatigue before and during menstruation.

Adult women typically require 310-360 mg of magnesium daily, with needs potentially varying based on life stages.

Magnesium-rich green vegetables. Photo: Bui Thuy

Supporting sleep and bone health during menopause

Menopause involves hormonal shifts that can impact sleep, mood, and bone health. Magnesium is an essential mineral for women during this phase. It aids in vitamin D metabolism and calcium regulation, both crucial for bone health. The mineral also supports nervous system and muscle function.

Women should engage in bone and muscle-strengthening activities like jogging and strength training. Additionally, limiting smoking and maintaining a nutritious diet are recommended, according to Times of India.

Supporting women with polycystic ovary syndrome

Polycystic ovary syndrome (PCOS) often involves metabolic disturbances, such as reduced insulin sensitivity in some women. Magnesium plays a role in insulin signaling and glucose metabolism. For women with PCOS, magnesium supplementation may improve certain metabolic markers and reduce inflammation. It also supports sleep and cardiovascular health in this population.

Women can boost magnesium intake through foods like green leafy vegetables, legumes, nuts, whole grains, and certain fish. A diverse diet is key to supplying magnesium along with fiber, protein, vitamins, and other essential minerals.

Avoid self-administering high-dose magnesium supplements for menstrual cramps, insomnia, or menopausal symptoms. Excessive intake can lead to side effects such as diarrhea, nausea, and abdominal pain. Individuals with kidney disease or those on medication should consult a doctor before using supplements.

Le Nguyen (Compiled)