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. Now, should we supplement it or with a varied diet do we get the right levels?
Nowadays, with the rhythm that we carry, stress is a constant in many people's lives. In these cases Supplementing certain minerals is the correct option since only with food would be insufficient to meet the needs of our body. We are going to talk about all this in this article to clear up any doubts that may be had about the consumption of this mineral.
What is magnesium for?
Magnesium is a very important mineral for the body, especially for women. Is a 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 stressful moments in our day to day life and therefore our body needs to consume a greater amount of magnesium.
In the past, when the stress suffered was much lower than at present, there was time to replenish magnesium through food (especially green leafy vegetables) between peak and peak of stress. Today it is unfeasible in most people and therefore the supplementation of this mineral becomes something important.
To all this must be added, that the rush in meals, pre-cooked meals, ultra-processed etc. they cause large numbers of people to already consume little magnesium-containing foods.
A Pair of good levels of magnesium in the body translate into having a greater amount of progesterone and therefore a feeling of calm and well-being. In addition, this mineral helps to adequately 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 face these situations in a better mood and prevent stress from ruling us.
Magnesium calms the nervous system and therefore reduces the acceleration that accompanies stress.
There are also other important situations to consume this mineral:
- It helps the correct production of insulin and thyroid hormone.
- It is anti-inflammatory
En the specific case of women, It is important to know that magnesium consumption has many benefits:
- Magnesium becomes a very important ally for those who suffer from polycystic ovary syndrome.
- For reduce PMS. During the ten days prior to the arrival of menstruation, the consumption of magnesium is recommended since it is a time of the cycle in which we sleep worse, we feel more tired, in a worse mood, etc.
- Reduces menstrual cramps. For this we must accompany the consumption of magnesium with a reduction in inflammatory foods that only aggravate the pain.
- During perimenopause and menopause it helps us cope with all its symptoms.
In general, in women, it is good to support the production of progesterone, which is not produced the days before menstruation and stops being produced during menopause.
Maybe you might be interested in:
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How much and what type of magnesium to consume?
The ideal is to consume it through foods rich in this mineral, however, it is also good to supplement it to reach the necessary levels.
Magnesium-rich foods
Although supplementing may be necessary in most cases, it is worth noting the foods that provide more nutritional levels of magnesium to introduce them into our diet:
- Sunflower seeds: they are one of the main sources of magnesium that we can consume. They must be taken natural, without salt. Add a handful to salads, purees, smoothies, homemade breads, etc.
- Spinach and other leafy greens: These types of vegetables are rich in magnesium and can be consumed in a very varied way, 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 those natural ones, without roasting or salting.
- Dark chocolate: without a doubt a food that many of us want in our day to day and that brings great benefits. We must consume it as pure as possible and without sugar.
- Banana: its magnesium and potassium content is very important.
- Oatmeal: it has great nutritional values if it is consumed properly: Oatmeal: how to use it and why
Magnesium supplement
It is a safe supplement to take long-term unless we suffer from a kidney problem such as renal insufficiency. In these cases it must be taken under medical supervision.
A good supplementation would be about 300mg daily of magnesium citrate or bisglycinate. There are also supplements that are magnesium chloride, but in these cases it is better to avoid them since they can hurt the stomach of some people something that does not happen with citrate or bisglycinate. This supplementation can be taken in a single dose before going to sleep or in two doses, one in the morning and one at night. Yes indeed, always take it with food.
The results of taking magnesium are noticeable very quickly since 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 such as sleep.
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