Magnesium – your hormone rescuer!

As well as being labelled the ‘relaxation mineral’, magnesium also has a huge role to play in regulating your hormones. In fact it has over 300 jobs to do in the body!

Are you deficient?

It’s one of our most vital nutrients, but our modern day lives mean that we are often deficient. This can be due to;

1. We don’t eat enough magnesium rich foods (mainly dark green leafy veg!)
2. Our soil quality isn’t as good as it used to be so levels tend to be lower, and
3. It is quickly depleted by stress (which most of us suffer from!)

Symptoms of low Magnesium

It’s not always easy to spot, but these are some common symptoms of deficiency;

• Muscle spasms, cramps or restless leg syndrome
• Headaches and migraines
• Constant fatigue or feeling weak
• Depression, anxiety, brain fog and mood swings
• Craving chocolate (cacao is high in magnesium)
• Quick exhaustion during exercise
• Insomnia and waking in the night
• Constipation (if you’re not having at least 1 bowel movement a day)
• Feeling wired or overwhelmed
• PMS or menstrual cramps

Magnesium and your hormones

Magnesium is critical for your hormone function. Here are a few of its jobs;

• Helps with stress – calms your nervous system, lowers adrenaline and cortisol
• Helps your thyroid – vital for production of thyroid hormones
• Makes energy – without magnesium, there is little energy production!
• Helps with sleep – relaxes muscles and helps with deeper sleep
• Lowers blood sugar – helps with insulin control – better mood, energy, stress, weight
• Helps make steroid hormones – Oestrogen, Progesterone and Testosterone (can help with hot flushes)
• Activates Vitamin D – helps Vitamin D to work
• Increases serotonin – your happy hormone, and the pre-cursor to melatonin (your sleep hormone)

Food Sources

Leafy greens (eg kale, spinach), whole grains, nuts, seeds, beans, and chocolate (the darker the better!).

Which Supplement should you choose?

• Magnesium Oxide – AVOID – this is the cheap form (so often included in many supplements) and the least well absorbed.
• Magnesium Citrate – this is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. It helps with constipation as it acts to relax the bowel (unsuitable for those with looser bowel movements).
• Magnesium Glycinate – this one is one of the most bioavailable and absorbable forms, and suitable for those who suffer from diarrhoea.
• Magnesium Taurate – useful for people with cardiovascular issues, since it is known to be heart protective.
• Magnesium Malate – best for those suffering from fatigue, as malic acid is essential for energy production. And also useful for muscle pain.
• Magnesium Threonine – can cross the Blood Brain Barrier, so excellent for brain health, depression, anxiety, brain fog.
• Magnesium Chloride – good for detoxing and kidney function.
• Magnesium Sulphate – best in the bath! (eg Epsom salts).

I would recommended a dose of 300-400mg per day (best taken before bed), but check with your Doctor if you are on any medications or have an existing health condition.

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