Magnesium is crucial for women's health, playing a vital role in hormone balance, protecting bones and muscles, supporting cardiovascular function, the nervous system, and stabilizing blood sugar. Adult women need approximately 310-320 mg of magnesium daily. A deficiency can cause various health issues, including persistent headaches, insomnia, constipation, muscle cramps, and fatigue. Below are common reasons why women often have low magnesium levels.

Inadequate diet

While processed foods are a convenient choice for busy individuals, they often lead to nutrient deficiencies. Daily diets high in refined grains and sugar also increase the risk of magnesium deficiency, impacting the absorption of other vitamins and nutrients.

Oral contraceptives

Oral contraceptives can reduce blood magnesium levels in women of reproductive age. This deficiency contributes to increased oxidative stress and inflammatory responses, which are particularly detrimental during pregnancy, linked to a higher risk of preeclampsia or premature birth.

Digestive disorders

Existing conditions like celiac disease, Crohn's disease, and chronic diarrhea can hinder magnesium absorption in the intestines. Gluten-free products often have lower magnesium content compared to their conventional counterparts, increasing the likelihood of deficiency.

Chronic stress

Prolonged stress depletes magnesium as the body uses it to regulate stress hormones like cortisol and adrenaline. When magnesium is utilized for the stress response, the body lacks this mineral for synthesizing GABA, a neurotransmitter that calms the nervous system and promotes relaxation. Consequently, the body's ability to relax and recover diminishes.

High-intensity physical activity

Many women engage in regular physical activity or high-intensity training. Excessive sweating during exercise leads to a significant loss of electrolytes, including magnesium. Without adequate replenishment, the body becomes magnesium deficient, impairing muscle and nerve relaxation and potentially causing cramps and fatigue.

Women can supplement magnesium through their daily diet. Magnesium-rich foods include: dark leafy greens like spinach and kale; nuts such as pumpkin seeds, almonds, and chia seeds; avocados, bananas, soybeans, whole grains, fatty fish, and dark chocolate. Maintaining a healthy lifestyle and a diverse diet also helps reduce stress, prevent muscle cramps, and improve sleep quality.

Le Nguyen (According to WebMD, Times of India)