Mood swings, PCOS: What magnesium deficiency does to a woman's body

In women, magnesium supports hormonal balance, bone health and heart function. 

Magnesium is an important micronutrient in the body that helps with a variety of functions. It is perhaps an crucial element that leads to severe illnesses if left untreated.

It helps regulate muscle and nerve function, supports a healthy immune system, keeps bones strong, and helps maintain a steady heartbeat.

But these functions are just the tip of the iceberg when it comes to the importance of magnesium in the body.

It is involved in over 300 enzyme systems like energy production, protein synthesis and even blood pressure regulation, including maintaining DNA and RNA (the basic instructing blocks of the body).

The recommended daily amount is 420mg a day for adult men and 320mg for adult women. However, during pregnancy, a woman requires 350 to 360 mg daily and 310 to 320 mg during lactation.

In women, magnesium supports hormonal balance, bone health and heart function.

However, in today's fast-paced lifestyle, where instant food is a regular part of daily diets, micronutrient deficiencies, including a lack of magnesium, are increasingly common.

A Lancet study in August, revealed that most Indians are micronutrient deficient, including iron, calcium, folate, iodine, zinc and magnesium.

Without enough magnesium, people can experience symptoms like muscle cramps, fatigue, and irregular heartbeats, and can even experience the development of polycystic ovary syndrome (PCOS).

MAGNESIUM DEFICIENCY IN WOMEN

Magnesium deficiency in women can lead to a variety of health issues, including fatigue, muscle cramps, and mood changes.

Magnesium also plays an important role in bone health, and a deficiency can increase the risk of osteoporosis. Identifying magnesium deficiency involves looking for signs such as loss of appetite, nausea, muscle twitches, and abnormal heart rhythms.

Severe lack of magnesium can also lead to personality changes, including irritability and anxiety.

A study, published in BMC Pregnancy and Childbirth, found that 78.9% of pregnant women and 54.8% of women with hormone-related conditions (HRC) had magnesium deficiency.

The same study suggested that the highest prevalence of magnesium deficiency was observed for osteoporosis and climacteric syndrome, a set of symptoms that occur when a woman's ovarian hormone levels decline.

Statistically, it is estimated that 48-60% of adults do not meet the average recommended dietary intake of magnesium. Among women, particularly those of reproductive age, magnesium deficiency is a significant concern.

For instance, 28% of women develop anemia during pregnancy due to magnesium deficiency. Additionally, a study found that 15-42% of apparently healthy individuals have magnesium deficiency.

A study published in the American Journal Of Clinical Nutrition found that magnesium supplementation in women with gestational diabetes significantly improved their blood sugar and reduced complications in newborns.

These statistics highlight the importance of maintaining adequate magnesium levels to support overall health and well-being.

HOW TO IMPROVE MAGNESIUM LEVELS IN THE BODY?

Foods rich in magnesium include leafy green vegetables like spinach and chard, nuts and seeds such as almonds and pumpkin seeds, legumes like black beans and edamame, whole grains such as quinoa, and fruits like avocados and bananas.

Even dark chocolate is a rich source of magnesium. Ensuring an adequate intake of these foods can help maintain healthy magnesium levels and prevent deficiency-related health issues.

However, if symptoms persist, it is advisable to consult a healthcare professional who can recommend magnesium supplements, if your diet isn’t providing enough.

To test for your magnesium levels, a simple blood test can help you understand the amount of this mineral in your body.