There are many substances that are essential for our body, including minerals such as magnesium that help us achieve a state of well-being and reduce stress. But should we supplement it or with a varied diet do we achieve the right levels?
Today, with the pace we carry, stress is a constant in the lives of many people. In these cases supplementing certain minerals is the right option since only with the diet would be insufficient to meet the needs of our body. We will talk about all this in this article to clear any doubts that may have about the consumption of this mineral.
What is magnesium for?
Magnesium is a very important mineral for the body, especially for women. It is an element that our body uses when we are in stressful situations. This means that when we are going through times of stress our body uses magnesium to reduce it.
Our body is designed to reduce stress using magnesium. The problem today is that there are a lot of stress moments in our day to day and therefore our body needs to consume a greater amount of magnesium.
Formerly, when the stress suffered was much less than in the present, it gave time to replenish magnesium through food (especially green leafy vegetables) between peak and peak stress. Today it is unfeasible in most people and therefore supplementation of this mineral becomes something important.
To all this we must add, that rush in meals, pre-cooked, ultra-processed foods etc. cause a large number of people already consume few foods containing magnesium.
Good levels of magnesium in the body result in having a greater amount of progesterone and therefore a feeling of calm and well-being. In addition, this mineral helps to properly fall asleep.
When to consume magnesium?
It is important to consume an extra magnesium in those periods of life that we know that we are going to go through times of stress, whether at work or in our personal life. This magnesium consumption will help us to cope with these situations in a better mood and prevent stress from governing us.
Magnesium calms the nervous system and therefore reduces the acceleration that accompanies stress.
There are also other important situations to consume this mineral,:
- Helps the correct production of insulin and thyroid hormone.
- It is anti-inflammatory
In the specific case of women, it is important to know that magnesium consumption has numerous benefits:
- Magnesium becomes a very important ally for those suffering from polycystic ovary syndrome.
- To reduce premenstrual syndrome. During the ten days prior to the arrival of menstruation it is advisable to consume magnesium because it is a time of the cycle when you fall asleep worse, we feel more tired, with worse mood, etc.
- It reduces menstrual pains. To do this we must accompany the consumption of magnesium with a reduction of inflammatory foods that only make pain aggravate.
- During perimenopause and menopause helps us to cope with all its symptoms.
In general, in women, it is good to support the production of progesterone, which does not occur the days before menstruation and ceases to occur during menopause.
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How much and what kind of magnesium to consume?
Ideally, consume it through foods rich in this mineral, however, it is also good to supplement it to reach the necessary levels.
Foods rich in magnesium
Although supplementing may be necessary in most cases, it is not necessary to repair in foods that more nutritional levels of magnesium provide us to introduce them into our diet:
- Sunflower seeds: they are one of the main sources of magnesium that we can consume. They should be taken natural, without salting. Add a handful to salads, purees, smoothies, homemade breads, etc.
- Spinach and other green leafyvegetables: These types of vegetables are rich in magnesium and can be consumed very varied, so there is no excuse not to consume them.
- Almonds and walnuts: a handful a day can raise our magnesium levels considerably. We must opt for natural ones, without roasting or salting.
- Dark chocolate: undoubtedly a food that many want in our day to day and that brings great benefits. We must consume it as purest as possible and without sugar.
- Banana– its content in magnesium and potassium is very important.
- Oats: It has great nutritional values if it is consumed properly: Oats: how to use it and why
It is a safe supplement to take in the long term unless we suffer from any kidney problems such as kidney failure. In these cases it is necessary to take it under medical supervision.
A good supplementation would be about 300mg daily of citrate or magnesium bisglycinate. There are also supplements that are magnesium chloride, but in these cases it is best to avoid them as they may fall badly into some people’s stomach something that does not happen with citrate or bisglycinate. This supplementation can be taken in a single intake before going to sleep or in two doses one in the morning and one in the evening. Of course, always take it accompanied by food.
The results of taking magnesium are noticeable very quickly as it is a mineral that acts immediately. Therefore, it is possible that from the first take you already notice an improvement in certain aspects of your day to day as sleep can be.
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