From PMS to anxiety and sleep to metabolism, this mighty mineral has a big impact on your hormonal health.
Magnesium is one busy mineral – we need it to carry out around 300 essential functions in our body, many of which have an impact on our hormones.
It helps fight PMS
If you have to deal with pre-menstrual syndrome (PMS) every month, a magnesium supplement could be the answer.
A study published in the Journal of Caring Sciences in 2012 asked women with PMS to complete a menstrual diary while taking either magnesium, vitamin B6 or a placebo. The scientists found that both vitamin B6 and magnesium significantly improved symptoms like depression, anxiety and water retention.
It balances our mood
A magnesium deficiency has been linked to depression. It’s thought magnesium helps maintain the neurotransmitters in our brain related to moods. American researchers discovered that when people were given 125-300 mg of magnesium with each meal and at bedtime, they recovered from major depression in less than seven days.
It regulates our body clocks
Research has shown that magnesium helps control how our cells manage the cycle of day and night. Keeping our body clock, or circadian rhythm, steady benefits sleeping, waking, hormone release, body temperature and other bodily functions.
A study by the University of Edinburgh in 2016 found that magnesium levels in cells rise and fall through the day, regulating our body clock, but also affecting how well nutrients are converted into energy. The team say the discovery could help the development of chronotherapy, targeting medical treatments to specific times of day.
It builds strong bones
Calcium and vitamin D are vital for strong bones, but they need magnesium to be metabolised properly. Magnesium also helps with the mineralisation of bones and reducing bone loss, so a lack of magnesium can be bad for bone health.
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Oestrogen is also important for bone health, as it helps maintain magnesium levels within bones, so postmenopausal women could benefit from taking magnesium supplements to help prevent osteoporosis.
It improves sleep
Nearly 50% of older adults suffer from insomnia, but an Iranian trial discovered that magnesium supplements could help. Elderly people taking magnesium for eight weeks had ‘statistically significant increases’ in sleep time, sleep efficiency, and concentration of sleep-regulating hormone melatonin.
They also scored lower on the Insomnia Severity Index, plus the length of time it took them to drop off dropped, as did their stress hormones.
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Advice is for information only and should not replace medical care. Please consult a doctor or healthcare professional before trying any remedies.
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