Top Nutrients for Women’s Health: Magnesium

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Magnesium is an extremely important nutrient in the body, and one that is commonly deficient, especially in women. Digestive issues, chronic stress, and poor diet can all lead to reduced magnesium stores.

If you can relate to any of the statements below, magnesium may be a nutrient that you could use more of:

– My legs feel restless and achy at night.
– I experience PMS symptoms such as cramps, mood changes, and sugar cravings.
– I have sluggish digestion and I am easily constipated.
– It is difficult for me to fall asleep and I often wake during the night.
– My muscles are often sore and achy, especially after exercise.
– I regularly experience migraine headaches.

To improve your magnesium stores, start by including magnesium rich foods in your diet. Great sources of magnesium include leafy greens (spinach & chard), pumpkin seeds, almonds, black beans, and avocado.

Magnesium supplements are often used to help with symptoms such as restless legs, menstrual cramps, constipation, and insomnia. If you are considering supplementing with magnesium there are a few important things to keep in mind.

Choose a well absorbed form: bisglycinate and citrate are best. Take divided doses in small amounts (100-300mg). For better sleep and restless legs, take magnesium before bed. With headaches, muscles aches, or menstrual cramps dose magnesium with onset of symptoms.

If you take too much magnesium you may experience diarrhea. If this occurs reduce your dose to bowel tolerance. It’s always a good idea to speak with your naturopathic doctor before taking any type of supplement. Your ND can help decide the right nutrients and doses for you.

For a complete and personalized program to address any of your women’s health needs contact Penticton Naturopathic Clinic today.

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