magnesium for hormone health and perimenopause - are you getting enough?
Magnesium is an essential mineral that plays a crucial role in various bodily functions including hormone production, stress modulation (great for PMS), muscle and nerve relaxation, bone health (especially important as we enter menopause), sleep regulation, and food metabolism. For these reasons, magnesium is considered vital for optimal hormone health and for the reduction of perimenopause symptoms such as insomnia, muscle pain, and mood stabilisation.
For females, the recommended dietary intake (RDI) for magnesium is 310 mg/day. This can easily be obtained from consuming roughly one cup of cooked green vegetables, a handful of nuts, and a raw cacao smoothie. Sounds doable right? Unfortunately, 33% of Australian’s are not meeting their minimum daily magnesium requirement [1]. Even if you are eating a diet predominant in wholefoods, modern farming practices have unfortunately depleted the soil from many key minerals including magnesium,[2]making it harder for you to meet your RDI for magnesium.
RDI’s also do not take into consideration when your body has an increased demand such as times of increased stress, strenuous exercise or a poor diet, meaning you may need even more to meet your needs.
If you're looking to boost your magnesium intake, there are many foods that are a rich source. Some of the best food sources include:
Dark leafy greens: Spinach, kale, and Swiss chard are all excellent sources of magnesium.
Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are all high in magnesium.
Whole grains: Brown rice, quinoa, and whole wheat are good sources of magnesium.
Legumes: Black beans, kidney beans, and chickpeas are all rich in magnesium.
Fish: Salmon, mackerel, and halibut are all good sources of magnesium.
In addition to these foods, you can also find magnesium in dairy products, bananas, avocados, and dark chocolate. By incorporating these foods into your diet, you can support your overall health and well-being.
At times, magnesium supplementation may be required to support your dietary intake, support an increase in demand or address a deficiency. Not all forms of magnesium are the same, and each form favours different functions. Inner Vibrant can guide you on the best form and dose to support your needs.
References
[1] Australian Bureau of Statistics. Australian Health Survey: Usual Nutrient Intakes, 2011-12 [Internet]. 2015 [updated 2015 Apr 27; cited 2019 Feb 11]. Available from: http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.008~2011-12~Main%20Features~Magnesium~406
[2] Guo, W, Nazim, H, Liang, Z, Yang, D. Magnesium deficiency in plants: An urgent problem. The Crop Journal [Internet]. 2016 Apr
4(2): 83-91. DOI: 10.1016/j.cj.2015.11.003