If you’ll take one complement then make it magnesium.
Listen up women, this magic mineral might be the reply to almost all your issues together with PMS, PCOS, cramps, sleep points, stress and nervousness.
“Magnesium is my go-to prescription for almost each lady’s health drawback together with PMS, interval ache, PCOS, post-pill amenorrhea and perimenopause,” says Lara Briden, a naturopath and writer of Period Repair Manual: Every Woman’s Guide to Better Periods.
Briden says magnesium is among the best-studied pure remedies for pre-menstrual syndrome and has had good leads to a number of medical trials. “It works by reducing inflammation and stress hormones, thereby making the brain more resilient to the natural ups and downs of estrogen and progesterone,” Briden explains. “It may also help to enhance the calming action of progesterone on the nervous system.”
Briden says magnesium additionally improves insulin resistance, which is the metabolic situation related to PCOS. In her new e-book, Briden explains PCOS is a hormonal situation that impacts about 10 per cent of women and is characterised by extra male hormones. It may cause irregular durations, pimples, extreme facial hair, weight achieve, hair loss and infertility.
“A recent study of women with PCOS found that magnesium supplementation resulted in significantly enhanced insulin sensitivity after just 12 weeks. Better insulin sensitivity results in lower androgens (male hormones) and more regular periods,” she says.
Briden says magnesium can relieve premenstrual and perimenopausal temper signs inside a matter of hours. “Its impact on insulin resistance and PCOS will take at least a few weeks,” she says. Magnesium can also be useful for women experiencing perimenopause (the lead as much as menopause which may start as younger as 35).
“In the same way that magnesium soothes the irritability of PMS, it can relieve the mood swings and sleep disturbance of perimenopause,” Briden says.“It works by boosting GABA which is the neurotransmitter that calms the brain. Magnesium also supports the healthy detoxification of estrogen socan help to smooth out the big estrogen spikes that occur in our forties.”
Post-menopause, magnesium is sweet for coronary heart and bone health which suggests it might assist to decrease the danger of post-menopausal coronary heart illness and osteoporosis. So if magnesium helps promote the excretion of extra estrogen, is it one thing all women ought to contemplate taking even when they don’t have PMS ,PCOS, perimenopause, excessive stress or different particular issues?
Briden says sure. “By promoting the healthy detoxification of estrogen, magnesium is one way to prevent the long-term outcomes of excess estrogen such as fibroids, adenomyosis and heavy periods,” she says. “Other ways to reduce estrogen include cutting back on alcohol and maintaining a healthy gut microbiome.”
It’s additionally value noting one research quoted within the British Medical Journal discovered that 10 out of 11 apparently healthy women are magnesium poor. Most instances of magnesium deficiency are undiagnosed and most of the people in developed nations usually are not consuming something near the beneficial every day consumption of 300 mg.
Food sources of magnesium embrace leafy greens, nuts and darkish chocolate (craving chocolate could be a signal of magnesium deficiency). However, Briden says it isn’t straightforward to acquire sufficient magnesium from trendy processed meals. Plus, our soils are additionally magnesium depleted.
To make issues worse, magnesium is depleted from the physique throughout stress. If you’re going by way of a annoying time, magnesium dietary supplements might assist by boosting GABA and regulating the physique’s stress response system by stopping the discharge of an excessive amount of of the stress hormone cortisol.
In flip, decreasing stress has constructive results in your menstrual cycle, hormonal health and PMS. “By reducing stress, you can encourage regular ovulation and the release of progesterone, which leads to lighter, more regular periods,” Briden says.
Beyond feminine troubles, magnesium is concerned in additional than 300 important features within the human physique. It helps regulates muscle contraction, assists sleep, regulates blood strain and improves coronary heart health, lowers irritation, calms your nervous system, boosts temper, improves bone density and helps regulate blood sugar. So it might be value encouraging your companion to take it too.
Briden recommends taking magnesium glycinate in powder or pill type as a result of it’s probably the most absorbable type. “It also provides the amino acid glycine, which has its own beneficial effects on the nervous system and insulin sensitivity,” she says. “My motto: If you take one supplement, let it be magnesium. For PMS, magnesium works particularly well when combined with vitamin B6.”
Do topical purposes of magnesium oil – or common baths in epsom salts additionally assist us get our magnesium dosage up? “There is some evidence that topical applications can deliver a reasonable dose of magnesium,” Briden says. “It’s not my method of choice, but topical is an option for anyone who cannot tolerate oral magnesium due to digestive problems.”
She says poorly absorbable varieties similar to resembling magnesium oxide may cause diarrhoea on account of its osmotic impact (drawing water into the bowel). And magnesium dietary supplements must be prevented by anybody with kidney illness. “It doesn’t harm the kidneys but pre-existing kidney disease can impair the normal clearance of magnesium,” Briden says.