I know from personal experience that when you’re deficient in a vitamin or mineral, it can make you feel awful.
For me, it was iron so I felt extreme tiredness and that was impacting my mood and productivity.
Big problem when you’re self-employed.
I also know, how easy it was to remedy the problem and how much better I felt after it.
That’s why I’m so passionate about sharing this insight with you.
Now, most women are aware of the importance of iron in our diet.
What’s less known about is how important magnesium is, especially as we get older and if you are peri-menopausal.
Like iron deficiency, low magnesium levels can show up similarly in terms of feeling weak and tired.
But what’s less known about is how magnesium deficiency can impact our mood, sleep and our weight!
What causes magnesium deficiency?
Put simply, our western diet and lifestyle. High alcohol consumption, high fat/sugar intake, high stress and certain medications, can increase the risk of magnesium deficiency.
There’s been plenty of studies conducted that show a significant proportion of western populations, especially women, do not consume enough magnesium in their diet.
One such study, was published in the UK National Diet and Nutrition Survey found that young women had a significantly lower intake of magnesium compared with men of the same age (Derbyshire, 2018).
Why is magnesium so important?
Magnesium is an essential mineral that plays a vital role in 300 bodily functions, including weight management.
It’s necessary for proper metabolism and the breakdown of fat and carbohydrates.
A deficiency in magnesium can lead to a slow metabolism, making it harder to lose weight.
Additionally, magnesium helps to regulate blood sugar levels and can prevent cravings for sugary and processed foods. More on this later!
Magnesium also plays a role in muscle and nerve function, which can help to promote regular exercise.
Adequate magnesium intake can help to prevent muscle cramps and improve muscle recovery time, making it easier to stay active and maintain a healthy weight.
What are the signs of symptoms of magnesium deficiency?
- Fatigue and weakness: Magnesium is necessary for the production of energy in the body, so a deficiency can lead to feelings of fatigue and weakness.
- Muscle cramps and spasms: Magnesium plays a role in muscle and nerve function, so a deficiency can cause muscle cramps and spasms.
- Numbness and tingling: Magnesium is important for proper nerve function, so a deficiency can cause numbness and tingling in the hands and feet.
- Irregular heartbeats: Magnesium is essential for heart health, so a deficiency can cause irregular heartbeats.
- Osteoporosis: Magnesium is essential for bone health and a deficiency can lead to weak bones and osteoporosis.
- Depression and anxiety: Magnesium is involved in the regulation of mood, so a deficiency can lead to depression and anxiety.
- Insomnia: Magnesium helps to promote relaxation and a deficiency can lead to insomnia.
What foods are high in magnesium?
Magnesium can be found in a variety of foods such as green leafy vegetables, nuts, seeds, and whole grains.
However, due to the high stress levels and poor dietary habits, many women may not get enough of this mineral through their diet alone.
Below are some examples of magnesium rich foods.
- Leafy green vegetables: Spinach, kale, and Swiss chard are all good sources of magnesium.
- Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are all high in magnesium.
- Whole grains: Whole wheat, oats, quinoa, and brown rice are all great sources of magnesium.
- Fish: Mackerel, salmon and halibut, are all high in magnesium.
- Legumes: Beans, lentils, and chickpeas are all good sources of magnesium.
- Dark chocolate: cocoa powder and dark chocolate are high in magnesium.
- Avocados are also high in magnesium.
- Yogurt and kefir: These fermented dairy products are also good sources of magnesium
How can magnesium help with weight loss?
Magnesium plays a role in the production and regulation of insulin, a hormone that helps to control blood sugar levels.
A deficiency in magnesium can lead to insulin resistance, which can cause blood sugar levels to rise and lead to sugar cravings.
Magnesium also helps to regulate the production of neurotransmitters such as dopamine and serotonin, which are involved in regulating mood and cravings.
A deficiency in magnesium can lead to low levels of these neurotransmitters, which can cause cravings for sugary and processed foods.
Additionally, magnesium has a relaxing effect on the body, which can help to reduce stress and anxiety, both of which can lead to sugar cravings.
How can stress affect magnesium levels?
When the body is under stress, it releases stress hormones such as cortisol and adrenaline.
These hormones can increase the excretion of magnesium through the urine, leading to a decrease in magnesium levels in the body.
Stress can also lead to increased muscle tension, which can cause the body to use more magnesium.
Additionally, stress can lead to changes in the gut, such as inflammation, which can affect the absorption of magnesium from food.
Stress can also lead to changes in appetite, which can cause people to eat more processed and sugary foods, which are typically low in magnesium.
Furthermore, stress can lead to changes in sleep patterns, which can cause insomnia, which can lead to a decrease in magnesium levels in the body.
Therefore, it’s important to manage stress through regular exercise, relaxation techniques, and a healthy diet rich in magnesium-rich foods or (if needed) supplements to support the body’s magnesium levels.
How long will I need to take a supplement to notice a difference?
It may take several weeks to see the full effects of magnesium supplementation because the body needs time to build up adequate levels of magnesium in the cells and tissues.
When magnesium levels are low, the body will prioritise using the magnesium that is consumed to maintain vital functions such as muscle and nerve function, blood sugar control, blood pressure regulation, etc.
It can take several weeks for the body to build up enough magnesium stores in the cells and tissues to see the full effects.
How much magnesium do I need?
So according to the NHS the amount of magnesium you need is 300mg a day for men aged 19 to 64 years and 270 a day for women who are 19 to 64 years (reference).
Ideally, we should be eating a varied and balanced diet to get all the magnesium we need.
If you are going to supplement, then having 400mg or less a day of magnesium from supplements is unlikely to cause harm according to the Department of Health and Social Care.
In conclusion, magnesium is an essential mineral that plays a vital role in weight management, metabolism, blood sugar regulation, thyroid function and muscle function.
Peri-menopausal women should make sure they are getting enough magnesium through diet and supplement (if needed) to support their overall health as well as weight loss goals.
What’s the best form of magnesium to take?
There are many different types of magnesium and I’m not going to list them all. What I will state is that magnesium citrate is more easily absorbed by the body compared to other types of magnesium.
Some brands will advise you to take 3 supplements a day which I think is difficult to remember for people who are busy.
Other brands will advise 2 a day.
Note: magnesium can have a laxative effect so it’s advisable to start with a lower amount.
Always check with a medical professional
Finally, it’s always recommended to consult with a healthcare professional to determine the appropriate dosage, type and duration of the supplement.
They can also help you evaluate if a magnesium supplement is right for you and if there are any potential interactions with your current medications or health conditions.
Struggling with your health and weight?
I’ve created a free guide called 5 Secrets to Fat Loss for Women Over 40.
Click here to download your free copy.
