The Women Series: Magnesium, why do we need it?

This important mineral is integral in so many processes in the body. From nerve and muscle function, to making DNA and protein, to regulating blood sugar levels, to its relationship with calcium. Magnesium is actually a nervous system relaxant and a mineral that assists with fear, irritability, and restlessness. Magnesium is basically the unsung hero of your body! 

A recent literature review in 2017, entitled “Magnesium in the gynecological practice” concluded that there is a significant role for magnesium in the prevention of a number of conditions relating to women’s health. Magnesium can indeed be supportive of the female body. Here are some of the ways it can be beneficial for menstrual health.

Magnesium and premenstrual syndrome (PMS)

Some of us experience this worse than others, and some can really dread their monthly cycle and the hormonal changes which happen leading up to menstruation. We often feel tired, moody, lethargic, irritable. Some can experience bloating, poor sleep, headaches, sore breasts and sugar cravings. There is a reason that women crave chocolate during their menstrual cycle, your body may be telling you it needs magnesium. There is a growing amount of evidence that lack of Magnesium may play a large part in PMS.

Tip: Whilst it’s your time of the month, your body needs all the rest it can possibly get. This will be beneficial for your PMS symptoms, muscle tension and your mental outlook during this delicate period. Self-care is making the time to be kind to yourself, which can look different for everyone. For me it might be making a warming hot chocolate in the evening to wind down or making sure I go to a Yoga class. For somebody else it might be going for a long walk or getting an early night. However small it may seem, it all makes a difference.

Magnesium may help to prevent cramps

It works by relaxing the smooth muscle of the uterus and by reducing the prostaglandins that cause period pain. Magnesium is known to be able to soothe cramps due to its muscle relaxant qualities and also support PMS. A 2010 study investigated the effect of Magnesium and B6 taken together for PMS which had positive results, finding that ‘the combination of Mg and vitamin B6 is an effective and affordable treatment in PMS.’ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/

Tip: I know when I have menstrual cramps, the thing I love the most is a hot, comforting bubble bath. A great tip is using Epsom salts, which will act on your muscles and cramps and act to completely soothe the body. Epsom salts are a form of Magnesium called Magnesium Sulphate, and are believed to be absorbed through your skin. So having an Epsom salt bath is a great way to soothe your muscles, as well as soaking up all of the goodness. This is a great way to help you relax, rejuvenate your limbs, and leave your body feeling refreshed.

Magnesium can reduce stress

Magnesium can act to calm the nervous system. This results in less anxiety, less cortisol, and a better capacity to cope with stress. Lowering cortisol and stress levels can have positive effects on your mental and menstrual health.

Tip: Through my studies I have learnt that Magnesium Glycinate is best form of the mineral for relaxation, with high levels of absorption and is gentle on the stomach. This form may also promote better sleep, as glycinate comes from the amino acid glycine which provides a calming effect on the brain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

Tip: If you are eating a well-balanced diet full of Magnesium rich foods, such as leafy greens, cocoa, nuts, seeds and legumes, it may not be necessary to supplement with this mineral. Getting the vitamins and minerals you need from food is the best way for your body to both recognize and absorb nutrients. It’s important to remember this mineral is notably depleted by stress, alcohol, sugar, and fizzy drinks. So if you are taking a supplement, be sure to keep this in mind.

SPOTLIGHT ON COCOA

My favourite way to consume Magnesium when it’s my time of the month is through Cocoa… chocolate, of course! Cocoa is an incredibly high in a variety of nutrients; high in magnesium, iron, phosphorus, zinc, copper, manganese, fibre, protein and very low in sodium and cholesterol. In addition to this, it has also been shown to have a positive effect on the brain and creates a feeling of euphoria. Cocoa is also the top dietary source of tryptophan, which is an amino acid and the precursor to serotonin, which is the neurotransmitter of happiness and a positive mood.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/

So…chocolate is actually good for us! Well, this depends on the type. You want chocolate with the least amount of sugar, artificial sweeteners or none at all. Simple, dark chocolate (70% cocoa or more) is best. Even better is to get chocolate which is from one source of cocoa, so it has not been mixed with others. Willie’s cocoa is great - from single regions (Venezuela, Colombia, Peru) is sugar free and tastes amazing. https://www.williescacao.com

Below I am going to share my go-to recipes for that time of the month. I hope you enjoy these mood boosting, magnesium rich, comforting cocoa recipes.

Cocoa & banana oat muffins

This recipe is so quick and easy to make - great for a night when you are pressed for time or really don’t have the energy to start baking. An easy homemade sweet treat. These oat muffins can keep in the fridge for a couple of days and are great to bring to work for an afternoon snack or even for breakfast the next day! Give yourself a magnesium boost from the cocoa, pumpkin seeds and bananas. These cocoa muffins are perfect for that time of the month, or just a healthy snack any time of the month.

Ready in 10 minutes

Ingredients

• 2 cup oats

• 2 bananas

• 2 tbsp Cocoa powder

• 3 chopped dates

• Handful of pumpkin seeds

• 1 tbsp date syrup

• 1 tbsp flax seed (optional)

Method

Mash bananas in a bowl, add cocoa powder, flax pumpkin seeds, oats, chopped dates and mix well. Add date syrup and mix in. Bake in oven for around 5-10 minutes. Top with pumpkin seeds and a drizzle of date syrup. This recipe makes around six small oat muffins.