With the theme of World Health Day 2025 focusing on maternal health, let’s understand why this macronutrient is crucial for one’s well-being.
Many women tend to prioritize their family’s health over their own. While their efforts are valuable, this tendency to self-neglect often impacts their well-being. An increasing percentage of women suffer from health issues like hypocalemia and hypokalemia alongside cardiac and neurological problems, while many suffer from diabetes, hypertension, and osteoporosis. Health experts attribute the rise in these illness to magnesium deficiency, often caused due to poor eating habits.
Magnesium deficiency is more common in women than in men. A study revealed that 30 to 40 percent of postmenopausal women were found to have hypomagnesemia indicating a potential link between magnesium deficiency and bone density loss.
Let’s focus on why this mineral is important for women and its adequate intake.
WHY MAGNESIUM MATTERS:
Vitamins and minerals are essential for our bodily functions. Magnesium plays a huge role in energy production, muscle function, and nerve regulation. It also helps to maintain normal blood pressure, supports the immune system, and improves bone strength by aiding calcium absorption. Additionally, magnesium is vital for hormonal balance and female fertility.
“For women, magnesium is particularly important for balancing hormones, especially during menstruation and menopause. It can alleviate the common symptoms of premenstrual syndrome (PMS), such as cramps, mood swings, and bloating, by relaxing muscles and reducing muscles and reducing inflammation. It also supports heart health by regulating heart rhythm and reducing the risk of hypertension, which becomes more prevalent with age.”
Moreover, magnesium is a crucial macronutrient for pregnant women who are at a heightened risk of magnesium deficiency. “Insufficient magnesium levels during pregnancy can impair fetal growth and development, increasing the risk of preterm labor due to uterine hyperexcitability, particularly in the presence of maternal stress.” Magnesium also helps manage stress and anxiety by calming the nervous system and promoting relaxation.
CAUSES AND CURES:
Health experts blame poor dietary choices, stress, and hormonal fluctuations during menstruation, pregnancy, and menopause for magnesium deficiency in women. Moreover, certain gastrointestinal issues can interfere with its absorption, which may further lead to deficiency. Also, processed peas, and lentils along with avocados, bananas , and dark chocolate are also beneficial. “Milk, when consumed in adequate amounts, provides a moderate supply of magnesium. However, the body’s absorption of this mineral varies widely, typically ranging between 13 percent and 50 percent.
An adult woman needs around 310-320 mg of magnesium per day, with an increased requirement during pregnancy and breastfeeding. “I developed mild anemia during my pregnancy due to magnesium and iron deficiency. However, with the right guidance from my physician and proper nutritional intake, my condition improved, and the delivery went on smoothly. Most women take their health for granted and skip meals while juggling work and family responsibilities.
While we don’t realize our mistake at first, our body is impacted in a major way.”
Women who are more physically active, pregnant, or experiencing higher stress levels require more magnesium. Hence it’s necessary to adjust one’s diet according to one’s lifestyle. If dietary intake is insufficient, consider oral supplements after consulting a healthcare professional.
STAY INFORMED AND STAY HEALTHY:
- The daily intake of magnesium varies with age, gender, and lifestyle.
- Adult women need around 310-320 of magnesium per day, with an increased during pregnancy and breastfeeding.
