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Supplements are subjective. Every body requires its own cocktail of vitamins and minerals. But if there’s one thing nutritionists tend to agree on about a supplement to take every day, it’s magnesium, especially for women. “While I don’t recommend supplements across the board for everyone, the most common need for women is magnesium,” Dr. Sarah Gottfried told me earlier this year. “About 75 to 80 percent of us have dysfunction.” Despite that belief, it’s less clear what actually is the best magnesium supplement for women.
That’s probably because magnesium supplements come in so many different forms, each with their own benefits. Let’s say you want to reduce stress. There are magnesium supplements for that. I want more energy. There are magnesium supplements for that. Do you have digestive problems? There are magnesium supplements that are great laxatives.
But before we get into the technicalities, let’s talk about the broader role of magnesium in a woman’s daily life. To help guide her on her supplement journey, we consulted two renowned nutritionists. Maya Ferrer and george thompson.
Featured image by Michelle Nash.
Main benefits of magnesium
Magnesium is involved in everything from energy production, protein synthesis, nervous system regulation, bone health, and blood sugar control. The list is endless.
“Magnesium is one of the most important micronutrients for the human body, and maintaining healthy levels is essential for us to feel and function at our best,” says Thompson. “Adequate magnesium intake has a number of health benefits, including reducing the risk of high blood pressure and cardiovascular disease, improving muscle function and athletic performance, improving mental health, improving sleep quality, and reducing the risk of metabolic syndrome and diabetes. associated with positive outcomes.”
Why are magnesium supplements so beneficial, especially for women?
Thompson says that while everyone can benefit from increasing their magnesium intake, women tend to be more micronutrient deficient than men.
“Magnesium plays an important role in both stress management and detoxification, which is essential to supporting women’s hormones, brain function, and optimal digestion,” adds Thompson.
According to research Magnesium can also help reduce PMS symptoms. It may be beneficial both during the menopausal transition and during pregnancy. “It may reduce vasomotor symptoms.” [night sweats]increases insulin sensitivity and reduces sleep disturbances,” Ferrer added.
What does magnesium deficiency look like?
Both experts agreed that fatigue, loss of appetite, nausea, and headaches are all early signs of magnesium deficiency. As the deficiency progresses, symptoms may include muscle weakness, cramps, twitching, and tingling in the hands and legs.
Magnesium intake for women
Dr. Sarah Gottfried recommends starting with 150 to 300 mg at night.
Best Magnesium Supplements for Women
For our purposes, we’re focusing on five common forms of magnesium supplements, their unique benefits, and expert-recommended manufacturing methods for each.
“While I’m a strong believer that you should always try to use a ‘food as medicine’ approach first, supplements can be a great way to make sure you cover all the bases,” Ferrer says. says.
Magnesium glycinate
advantage:Sleep support, anxiety reduction
Recommended for these people: Stress relief, sleep problems
This form, a combination of the mineral magnesium and an amino acid called glycine, is especially good for people with sensitive stomachs.
“It is often used for its sedative effects and ability to help manage mental health issues such as anxiety, depression, stress, and insomnia,” says Thompson. “It is similarly used to treat inflammatory diseases such as heart disease and diabetes.”
magnesium oxide
advantage: Digestive health, constipation relief
Recommended for these people: Intestinal health, constipation
Magnesium has gained a reputation as an effective constipation solution thanks to magnesium oxide, one of the most common forms of the mineral, which is produced primarily from magnesium ions and oxygen.
“Magnesium oxide is sometimes used as a laxative when the bowels need to be emptied quickly (before surgery or in cases of constipation) or to relieve heartburn,” says Dr. Ferrer.
Magnesium citrate
advantage: Enhance absorption, support digestion
Recommended for these people:General supplements, digestive system problems
Want the benefits of magnesium oxide but have difficulty absorbing it into your intestines? Consider magnesium citrate. It is one of the most bioavailable forms of magnesium (meaning it is easily absorbed into the gastrointestinal tract).
Magnesium L-threonate
advantage:Cognitive function support
Recommended for these people:Improve brain health and memory
identified in 2010this highly bioavailable form helps reduce neuroinflammation by increasing magnesium levels in the brain.
“This version is most often used for its potential brain-boosting benefits, such as supporting depression, Alzheimer’s disease, and age-related memory loss,” Thompson says.
magnesium malate
advantage:Energy production, muscle pain relief
Recommended for these people: Active women, muscle recovery
A combination of magnesium and malic acid. It is an organic compound that is essential to the energy cycle in the body. (This does not include the typical laxative effects of magnesium._
“the study Ferrer looked at the use of magnesium malate in pain relief in fibromyalgia patients and in general muscle recovery.”
final thoughts
No one knows your body better than you. Camille Styles encourages readers to assess their own health needs and choose the appropriate magnesium supplement, if necessary. If you need further advice, your health care provider can provide a more personalized consultation.
Source: Camille Styles – camillestyles.com
