The Magnesium - Hormone Connection
Magnesium is known for its ability to help with sleepless nights, but it does so much more and there’s many forms depending on your needs such as energy production, blood pressure regulation, nerve signal transmission and muscle contraction. This mineral supports a healthy hormone balance and a healthy pregnancy in various ways, but women may not be able to restore their magnesium levels alone through food, as nearly two-thirds of the western world population aren’t achieving their magnesium needs through their diet alone. Most of us look for support with a supplement.
It may help with morning sickness. We are all very aware that hormones fluctuate during pregnancy, and it affects our magnesium levels. Progesterone increases significantly during the early stages of pregnancy, and we want that to maintain the pregnancy, but then our magnesium levels decrease.
When our magnesium is lower than optimal, and our estrogen and progesterone elevates it can lead to vomiting and nausea. The symptoms of morning sickness. BOO!
I was so sick when I was carrying my second child. I had to switch my prenatal vitamins that were slightly higher with magnesium levels, and I found a difference. Had I known I could have increased my magnesium in my diet to help with morning sickness and brought more self awareness, I might have saved myself from some discomforts.
Also a study suggests a link to magnesium deficiency with preterm labour, preecelampsia and IUGR (intrauterine growth restriction). So the mineral doesn’t just help with our own health, but with our offsprings too.
Let’s dive into what types of magnesium there are, and how they can help if you are suffering from low levels of magnesium within your body.
What are the Different Types of Magnesium?
Here are seven forms of this fourth most abundant mineral in your body.
Magnesium Citrate
Found naturally in citrus fruits, and known to help with constipation.
Magnesium Oxide
Poorly absorbed by your digestive tract, not the best choice for those who need to raise their magnesium levels. Used in short term relief for uncomfortable digestive systems.
Magnesium Chloride
Well absorbed by your digestive tract, and used for heartburn, constipation, and low magnesium levels. May be used to topically to help relieve muscle soreness but will not assist with elevating magnesium levels.
Magnesium Malate
Easily absorbed, may have less of a laxative effect than other forms, and used for chronic conditions like fibromyalgia and muscle pain.
Magnesium Taurate
Contains the amino acid taurine which some studies show it may help regulate blood sugar levels and high blood pressure.
Magnesium L-Threonate
May support brain health, and used in disorders like depression and memory loss.
Magnesium Glycinate
Often used for its calming effects, as it may help anxiety, depression, and insomnia.
Magnesium Orotate
May bolster heart health by increasing energy production in heart and blood vessel tissue.
Magnesium Sulfate
Commonly referred to as Epsom salt. Used for baths to relieve stress and sore muscles.
*If you’re unsure, new to magnesium, or need more guidance with this mineral, please speak with your healthcare professionals if this is a right fit for you.
Otherwise, let’s move on to food! Here are some foods rich in magnesium that may meet your needs and can be easily added daily
Magnesium Rich Foods
Spinach
Oatmeal
Chard
Pumpkin Seeds
Almonds
Quinoa
Figs
Dark Chocolate (80%+)
Bananas
Avocados
Black Beans
There’s many ways to get magnesium into your system, whether that’s food, supplements, even taking a bath - but the point is - check with your healthcare provider if you think you may have low levels of magnesium. There is support and its finding what meets your needs right now, at this time of your life.
Stay kind to yourself and your body, it needs you.
