The importance of Magnesium for women over 40:
We've often discussed how crucial it is for women over 40 to pay more attention to their health and well-being. One of the most effective ways to do so is by ensuring an adequate intake of magnesium in our daily diet. This essential mineral performs numerous tasks in the body, with its significance becoming even more evident as we age past 40.
Why is magnesium important?
Magnesium is required for over 300 biochemical reactions in the body, including regulating heart rhythm, muscle and nerve function, blood pressure, and the immune system. It also plays a crucial role in bone and teeth formation, protein synthesis, and energy production... quite a lot indeed...
Types of magnesium:
- Magnesium citrate: highly absorbable and well-tolerated by most people. It has a mild laxative effect that can help alleviate constipation.
- Magnesium glycinate: highly absorbable and gentle on the stomach. It's ideal for those looking to improve sleep quality, as magnesium glycinate can have calming and relaxing effects.
- Magnesium L-threonate: relatively new to the market, believed to have specific benefits for brain health. It can cross the blood-brain barrier and help improve cognitive function and memory.
- Magnesium bisglycinate: Also known as magnesium chelate, it is highly absorbable and well-tolerated. It is formed by binding magnesium with two glycine molecules, facilitating its absorption in the intestine and reducing the likelihood of stomach upset.
- Magnesium oxide: Although a common form of magnesium, magnesium oxide has a low absorption rate and can cause stomach upset in some people. It is not recommended as the best option for magnesium supplements.
Which one should I take?
For most women over 40, magnesium citrate, magnesium glycinate, or magnesium bisglycinate are the most recommended options. These forms are highly absorbable and less likely to cause stomach upset, making them ideal for long-term use.
How do I incorporate it into my diet?
There's always the option of taking supplements, which is an easy and convenient way to increase your magnesium intake. Among magnesium-rich foods, almonds, spinach, avocados, bananas, nuts, pumpkin seeds, and fish like salmon are notable.
For women who have already reached 40 (whether recently or long ago), maintaining adequate magnesium levels in the body is essential for optimal health and general well-being. Choose an appropriate type of magnesium and ensure you get enough of this mineral in your diet. You'll enjoy better muscle, nerve, and heart function, as well as stronger bones and overall increased energy.
Now that you're better informed, how will you ensure to include more magnesium in your diet?