Over the summer, my doctor recommended that I start taking a magnesium supplement once a day, as she noticed my levels were low. She suggested I buy the Pure Encapsulations Magnesium (glycinate) brand from Amazon. Ever since I started implementing the supplement into my routine, I have noticed a few health benefits. Upon further research, I discovered how multifaceted the vitamin is, especially for women’s health. Here are the top four powerful benefits of magnesium that I have noticed.
Magnesium can improve sleep
Higher levels of magnesium are associated with longer sleep times contributing to better sleep. Evidence suggests that magnesium can affect the way certain chemicals act in the brain and can help with falling asleep faster along with getting uninterrupted sleep. Magnesium has also been linked to increasing melatonin, a sleep-promoting hormone. It is known to reduce stress and promote relaxation, helping with insomnia.
I personally have noticed magnesium’s effect on my sleep the most. Before taking the supplement, I did research and determined that it would be best to take at night for its sleep benefits. Since taking it, I have never slept better and I feel like I fall into a coma for how deeply I sleep. I also feel more tired at night, which helps me go to bed earlier and I fall asleep the instant my head hits the pillow.
The only downside is I have a hard time waking up. When I first started taking it, I barely heard any of my alarms since I had been sleeping so deeply. Now I have trained my body to wake up, but I still feel really tired in the morning. Currently, I am trying to see if taking the supplement earlier in the evening will help rather than taking it right before bed.
It helps with PMS
Magnesium has been linked to helping with premenstrual syndromes such as menstrual cramps and migraines. During the menstrual cycle, magnesium levels change, worsening symptoms. Women have a lower dietary intake of magnesium compared to men, according to a US study, and many are deficient due to their intake of processed foods, which lack magnesium content.
Most foods containing dietary fiber contain magnesium, but when they are processed, it’s stripped away. 80 percent of magnesium content is lost in fruits and vegetables during food processing. Large populations of people all over the world are not meeting the minimum daily intake of the supplement, which is key to their health – especially women’s. I personally have not noticed my PMS symptoms change since taking it, but I never really had any before.
Promotes bone health
Magnesium is a key facet in the body that contributes to several bodily functions running smoothly, such as the heart, bones, muscles and nerves. 60 percent of the bone is made up of magnesium, and studies have shown that bone mineral density is greater in men and women with diets containing more magnesium. It affects the parathyroid hormone, regulating calcium levels. Some studies have shown that high magnesium intake can reduce the risk of fractures.
What led my doctor to recommend magnesium to me has to do with my bone health. She noticed that my levels were significantly low and determined that supplementation would be best. I haven’t noticed a difference in my bone strength, but I know my levels have been in the normal range since taking it.
Promotes heart health
Magnesium contributes to a healthy heart rhythm as a key electrolyte that assists your body’s balance. Electrolytes are needed for the muscle contraction of a normal heartbeat and pumping of the heart. Some studies have shown that a low level of magnesium in the body can lead to an increased risk of cardiovascular disease. However, large doses of the supplement (greater than 350 mg daily) can be unsafe and can cause build up in the body that can lead to an irregular heartbeat. It’s important to take the recommended amount for your specific weight.
Adding magnesium to your diet, through a supplement or otherwise, can be beneficial to your health in many ways. Many people are not getting enough in their diets alone, as processed foods tend to lack magnesium content due to the processing it undergoes. If you choose to start taking this supplement be sure to consult your doctor first and take the recommended dosage.