Magnesium is a mineral that is essential for life. In your body, it is used for a multitude of functions, including the regulation of heart beat, the functioning of muscles and nerves and the maintenance of healthy bones. Estrogen is the female sex hormone. According to the “Journal of the American College of Nutrition,” this hormone enhances the absorption of magnesium from the intestine and its uptake from the blood by muscles, organs and bones. This effect is believed to play a role in women’s lower susceptibility to heart disease and osteoporosis up until the age of menopause, after which estrogen levels decline.
Anxiety
Changes in magnesium levels are believed to be associated with anxiety, reported the August 2011 issue of “Neuropharmacology.” The journal carried a study documenting that dietary magnesium deficiency in mice resulted in increased anxiety-related behavior. This deficiency caused an increase in corticotrophin-releasing hormone and adrenocorticotropic hormone, a stress hormone. Elevated stress hormone levels may be the main cause of the emotional changes that occur when magnesium levels are low.
PMS
Premenstrual syndrome is a combination of health and emotional changes including anxiety, cravings, depression and hydration. It occurs before menstruation and is believed to be caused by fluctuating hormone levels. The March 2000 issue of the “Journal of Women’s Health & Gender-Based Medicine” reported that magnesium alone was not associated with improvements in premenstrual syndrome. However, combination therapy with 200 milligrams of magnesium and 50 milligrams of vitamin B-6 daily for one cycle brought about a modest reduction of premenstrual anxiety-related symptoms.
Osteoporosis
Nutritional therapy for osteoporosis often focuses solely on calcium and vitamin D. Attention should be also given to magnesium status, as magnesium deficiency is known to cause bone loss, according to the December 2004 issue of “The Journal of Nutritional Biochemistry.” In addition, postmenopausal women are less able to absorb this mineral than women of reproductive age, as estrogen levels are lower. Consuming magnesium-rich foods and if necessary, supplements, can help to prevent and/or slow down osteoporosis.
Sources
All green vegetables are good sources of magnesium, because this mineral is part of the green pigment. Examples include spinach, broccoli and lettuce. Legumes, whole grains, nuts and seeds are also good sources of magnesium. Other significant sources include bananas, avocados and milk. Magnesium supplements are widely available and over-the-counter supplements for premenstrual syndrome management generally contain this mineral. Consult with your doctor before starting a new supplement.
References
- “Journal of the American College of Nutrition”; Interrelationship of Magnesium and Estrogen in Cardiovascular and Bone Disorders, Eclampsia, Migraine and Premenstrual Syndrome; M.S. Seeling; August 1993
- “Neuropharmacology”; Magnesium Deficiency Induces Anxiety and HPA Axis Dysregulation: Modulation by Therapeutic Drug Treatment; S.B. Sartori, et al.; August 2011
- “Journal of Women’s Health & Gender-Based Medicine”; A Synergistic Effect of a Daily Supplement for 1 Month of 200 mg Magnesium Plus 50 mg Vitamin B6 for the Relief of Anxiety-Related Premenstrual Symptoms: a Randomized, Double-Blind, Crossover Study; M.C. De Souza, et al.; March 2000
- “The Journal of Nutritional Biochemistry”; Magnesium Deficiency and Osteoporosis: Animal and Human Observations; R.K. Rude, et al.; December 2004
