Magnesium belongs to a group of nutrients called major minerals, which means a woman's need for the mineral is high. Most of the magnesium in a woman's body is located in her bones, with the remaining magnesium circulating inside of the cells and in the blood. Magnesium performs several functions in a woman's body, and because of this, it is important for a woman to meet her magnesium needs daily.
Functions
Magnesium activates over 300 enzymes, which are substances that produce chemical reactions. Because it is involved in so many chemical reactions, magnesium is plays a role in numerous body processes, including metabolism of proteins, fats and carbohydrates, muscle function, nerve function, heart beat and protein synthesis. Magnesium also works with other nutrients, like calcium, phosphorus and vitamin D, to keep your bones healthy.
Health Benefits of Magnesium
According to a study published in "Hypertension", the medical journal of the American Heart Association, in 1996, increased magnesium intake may help reduce both systolic and diastolic blood pressure in women. This reduction in blood pressure may theoretically lead to a decreased incidence of coronary heart disease, although the Linus Pauling Institute notes that this relationship remains unclear. The Linus Pauling Institute notes that decreased serum magnesium levels result in low serum calcium levels and resistance to the effects of vitamin D, which can lead to increased bone loss. A 1995 study in "Nutrition Reviews" found that postmenopausal women who took magnesium supplements experienced an increased in bone mineral density and fewer fractures.
Magnesium Recommendations for Women
Adolescent females between the ages of 14 and 18 require 360 mg of magnesium per day. Women between the ages of 19 and 30 have lower magnesium needs, at 310 mg per day. After the age of 30, a woman's magnesium needs increase slightly to 320 mg daily. Pregnant and breastfeeding women have increased magnesium needs. Pregnant women under the age of 18 need 400 mg of magnesium daily, whereas breast-feeding women of the same age need 360 mg. Pregnant women between 19 and 30 require 350 mg per day and breast-feeding women of the same age need 310 mg of magnesium daily. After the age of 30, pregnant women should consume 360 mg of magnesium and breast-feeding women should consume 320 mg of magnesium.
Sources of Magnesium
According to "Nutrition and You" by Joan Salge Blake, the biggest contributors of magnesium in the American diet are whole grains, nuts, fruits and vegetables, such as spinach, Swiss chard and okra. Milk, eggs, yogurt and meat also provide dietary magnesium.
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