May 23, 2017
Magnesium!
I really love this mineral, it is involved in many bodily functions and helps you in many processes that are key for our optimal health. It is used by all organs as a supporting actor. It also activates enzymes that are involved in energy production (creates ATP), muscle relaxation and contraction (with the help of calcium) and normal heart rhythm (key for a healthy heart). It is considered the anti-stress mineral, it relaxes skeletal muscles, blood vessels and gastrointestinal track.
It regulates communication across cell membranes that pass nutrients back and forth. It is needed in DNA production and function as well as in protein and carbohydrate metabolism. With all these “jobs” under its responsibility, there is no surprise that magnesium deficiency is a big problem for your health.
Many research studies have shown that low levels of magnesium correlate with higher PMS. Mood swings, bloating, breast tenderness, fatigue, cravings and anxiety are some symptoms that women present two weeks prior to menstruation. Many women (75%) suffer from PMS and many of them suffer to the point that they need medical intervention. I am here to tell you that magnesium supplementation helps you with your menstrual symptoms.
Let’s see how it works…
Scientist aren’t really sure about what happens to our bodies, however, some research shows a hormonal pattern on women who suffer from PMS compared to women who don’t. Hormonal imbalances fluctuate, your estrogen level increases while your progesterone level decreases. Our lifestyle and habit also contribute to hormonal imbalances. Eating too much sugar, refined carbohydrates, too much alcohol (it damages the liver and prevents it from excreting excess estrogen) and coffee (more than 3 cups daily), dairy products that have hormones, meat, stress and estrogen-like toxins from pesticides and pollution.
One of the major symptoms of PMS is mood swings, which can be related to magnesium deficiency. Based on what a 2006 study published in Medical Hypothesis entitled Rapid Recovery From Major Depression Using Magnesium Treatment explains, low magnesium level affects calcium-magnesium balance that is needed in the brain to produce nitric oxide. Magnesium helps calcium get into the calcium channels to produce nitric oxide.
When magnesium lacks, calcium will not work properly causing neuron damaged which produces depression. Another area where calcium and magnesium work synergistically is in muscle relaxation. Calcium contracts while magnesium relaxes. So having an optimum magnesium level will alleviate cramps since it assists in muscle relaxation, plus fluid retention. Magnesium is also a natural tranquilizer so it will help you if your PMS symptoms include anxiety. Furthermore, it reduces constipation, fluid retention and bloating, breast tenderness, migraines, fatigue, muscle weakness, brain fog and cravings. Yes! Those terrible cravings!
How should you supplement?
A research study, where 32 women where supplemented with magnesium, showed significantly improved symptoms on the second month of supplementation. Researchers suggested 200 mg/daily of magnesium two weeks before your period. (f., 1992)
Mark Hayman suggests taking 400-600 mg/daily. He even says to take calcium (400mg/daily) and Vitamin B6 (50 to 100mg/daily) to increase magnesium absorption.(Hyman)
For best absorption take magnesium citrate. A good and easy way to include it in your daily routine is taking magnesium citrate powder into your water bottle and drink it throughout the day.
If you want to include more foods to your diet to help you boost your magnesium levels you should include: Swiss chard, cacao, cashews, chia, pumpkin, sesame and sunflower seeds, quinoa, black and navy beans, tempeh, wheat bran, wheat germ, almonds, buckwheat, Brazil nuts, millet, pecans, walnuts, rye, brown rice, figs, dates, collard greens, avocado, parsley, barley, dandelion greens and garlic.
Give it a two month trial in order to see changes in your body. Due to our differences in genetics, diet, lifestyles etc. it is better to look for the optimal balance that works for you rather than copying from someone else.
I started including magnesium to my diet to feel the benefits. Lately I have been feeling fatigued, irritated and sometimes depressed without any reason so adding magnesium to my day should reduce my symptoms. I haven’t felt anything yet but hopefully this will help. I take 400mg/daily of magnesium, as well as eat a lot of greens and nuts.
Hope this blog helps you!
References
f., F. (1992). Oral magnesium successfully relieves premenstrual mood changes. Pavia.
Hyman, M. (s.f.). How to Eliminate PMS in 5 Simple Steps. Obtenido de Drhayman: http://drhyman.com/blog/2010/09/17/how-to-eliminate-pms-in-5-simple-steps/
