Mood swings, PCOS: How magnesium deficiency affects a woman’s body
In women, magnesium supports hormonal balance, bone health and heart function.
Magnesium is an important micronutrient in the body that helps with various functions. This is probably an important element which if not treated can lead to serious diseases.
It helps regulate muscle and nerve function, supports a healthy immune system, keeps bones strong and helps maintain a steady heartbeat.
But these functions are just the tip of the iceberg when it comes to the importance of magnesium in the body.
It is involved in more than 300 enzyme systems, including maintaining DNA and RNA (the body’s basic instructional blocks), such as energy production, protein synthesis, and even blood pressure regulation.
The recommended daily amount is 420 mg per day for adult men and 320 mg per day for adult women. However, a woman needs 350 to 360 mg per day during pregnancy and 310 to 320 mg during breastfeeding.
In women, magnesium supports hormonal balance, bone health and heart function.
However, in today’s fast-paced lifestyle, where instant food is a regular part of the daily diet, micronutrient deficiencies, including magnesium deficiency, are becoming increasingly common.
A study in The Lancet in August revealed that most Indians are deficient in micronutrients, including iron, calcium, folate, iodine, zinc and magnesium.
Without enough magnesium, people may experience symptoms such as muscle cramps, fatigue and irregular heartbeats, and may even develop polycystic ovary syndrome (PCOS).
Magnesium deficiency in women
Magnesium deficiency in women can cause a variety of health problems, including fatigue, muscle cramps and mood swings.
Magnesium also plays an important role in bone health and its deficiency can increase the risk of osteoporosis. Identifying magnesium deficiency includes looking for symptoms such as loss of appetite, nausea, muscle twitches and abnormal heart rhythms.
Severe magnesium deficiency can also cause personality changes, including irritability and anxiety.
A study published in BMC Pregnancy & Childbirth found that 78.9% of pregnant women and 54.8% of women with hormone-related conditions (HRC) were magnesium deficient.
The same study showed that the highest prevalence of magnesium deficiency was seen in osteoporosis and climacteric syndrome, a set of symptoms that occur when a woman’s ovarian hormone levels drop.
Statistically, it is estimated that 48–60% of adults do not meet the average recommended dietary intake of magnesium. Magnesium deficiency is a significant concern in women, especially those of reproductive age.
For example, 28% of women develop anemia due to magnesium deficiency during pregnancy. Additionally, one study found that 15–42% of healthy individuals are deficient in magnesium.
A study published in the American Journal of Clinical Nutrition found that magnesium supplements in women with gestational diabetes significantly improved their blood sugar and reduced complications in newborns.
These statistics highlight the importance of maintaining adequate magnesium levels to support overall health and well-being.
How to improve magnesium level in the body?
Foods rich in magnesium include leafy green vegetables such as spinach and chard, nuts and seeds such as almonds and pumpkin seeds, legumes such as black beans and edamame, whole grains such as quinoa and avocado and fruits such as bananas.
Even dark chocolate is a rich source of magnesium. Ensuring adequate intake of these foods can help maintain healthy magnesium levels and prevent deficiency-related health problems.
However, if symptoms persist, it is advisable to consult a health care professional who may recommend magnesium supplements if your diet is not providing enough.
To check your magnesium levels, a simple blood test can help you understand the amount of this mineral in your body.
