7 Benefits of Magnesium for Women and Kids
Magnesium. An essential mineral for sleep, energy, bone health, muscles, mood and overall wellbeing.
Yet up to 1 in 3 Aussies don’t get enough of it.
So, there’s little wonder why topical magnesium products have earnt their place on bathroom shelves around the world, often revered as a health-giving elixir for all kinds of ailments. Mums love it. Kids fall asleep to it. And science supports it.
So, if you’re weighing up whether to use magnesium products in your home, this article dives into the research and explores…
- What is magnesium?
- Why do we need magnesium?
- What are the benefits of magnesium for women and kids?
- How do you use magnesium?
- Are there any side effects of magnesium?
What is magnesium?
Sure, everyone says you need it. But what even is magnesium?
Magnesium is an abundant and essential mineral found in the human body, which we can obtain from a variety of food sources. Once consumed, magnesium plays a central role in the activity of enzymes and the chemical reactions they trigger, such as muscle function, nerve function, blood sugar control, bone development — the list goes on.
Not only that, it’s believed magnesium plays a key role in stabilising the mitochondria of your cells. And if we think back to those high school science days, mitochondria are what generate energy in our cells. AKA “the powerhouse of the cell.” [3]
So, in non-sciencey-speak, magnesium is pretty darn important for human health.
Let’s look at the science.
Sleep
If there’s one thing magnesium is most renowned for, it’s promoting a good night’s sleep. It’s widely believed magnesium-rich foods and magnesium supplements can be used as a natural remedy for insomnia and sleep issues.
One study looked at the link between dietary magnesium and sleep disorder symptoms in 1487 adults aged 20 and above (such as daytime falling asleep, snoring and sleepiness).[4] Interestingly, the results between men and women varied, suggesting higher magnesium intake in women may reduce the likelihood of falling asleep during the day (while no strong link was found in males).
Another study involving 4000 adults found that magnesium intake may increase sleep quality and sleep duration. [5]
Anecdotally? Women, men, mums, kids and families around the world swear by using magnesium for sleep — for both themselves and their little ones. And as an essential, health-giving mineral, there are so many reasons to incorporate it into your daily routine (regardless of whether you need to catch more zzzs).
Energy and Exercise
We briefly touched on how magnesium fuels the mitochondria of your cells which helps to produce and stabilise ATP (adenosine triphosphate). Which, in non-sciencey speak, provides energy for so many daily functions — from our muscles to our bones to our nervous system. One study looked at patients with coronary artery disease and found that magnesium supplements improved exercise tolerance and reduced exercise-induced chest pain. [6]
So, it’s little wonder why athletes, sports enthusiasts or those who simply want to embrace a more active lifestyle consider magnesium an essential part of their daily routine.
And as for kids (who let’s face it, often live an active lifestyle) magnesium can help fuel their energy for the day’s adventures.
Bone Health
Did you know up to 60% of our body’s magnesium is found in our bones?
And when we consider the importance of bone health in our day-to-day lives, that’s kind of a big deal.
A Women’s Health Initiative Observational Study found that a lower magnesium intake may be associated with lower “bone mineral density” (which can ultimately determine how fragile and likely to break bones are). What’s more, a review on 28 studies looking into the link between magnesium and bone health found that — across the board — magnesium benefits both bone health and fracture risk. [7]
Heart Health
Just when you thought magnesium couldn’t get any better, turns out, it could also boost heart health.
A review of randomised, double-blind, placebo-controlled trials (AKA the crème da la crème of scientific studies) found that magnesium may be a key player in lowering blood pressure (which in turn, can be a risk factor for heart disease). [8]
A 2018 review also concluded that high magnesium intake is linked with a lower risk of cardiovascular disease risk factors (like metabolic syndrome and diabetes). [9]
Moral of the story: magnesium may make your heart happy.
Menstruation Symptoms
Cramps. Headaches. PMS — that time of the month can really rain on our parade. In fact, up to 80 – 90% of women will experience PMS at some stage during their reproductive years. Ugh.
The good news? Many women believe magnesium works to relieve or reduce symptoms of PMS.
A 2010 study found that supplementing a combination of magnesium and vitamin B6 reduced PMS symptoms like anxiety, insomnia, breast tenderness and water retention. [10]
Mood
Let’s talk about the elephant in the room: mood.
Over 2 million Australians experience anxiety in a year. What’s more, one in seven young people (aged 4 to 17 years) experiences a mental health condition. [11]
Though we’d never want to paint magnesium as the “magical cure” for these alarming figures or a replacement for traditional treatment, early studies show it could assist in relieving symptoms of anxiety, stress and depression.
One small, randomised, clinical trial found that taking 248mg of magnesium daily over 6 weeks reduced symptoms of anxiety and mild-to-moderate depression.
Although, more study needs to be done to make any definitive conclusions.
Muscles
You’ve probably heard an athlete or sports enthusiast rave about magnesium for their muscles, right? Banging on about how it relieves tightness, soreness and cramps.
Well, perhaps for good reason.
Magnesium can control muscle contractions and relax the muscles. This is why when we’re low in magnesium, we could experience cramps and spasms. A magnesium dietary supplement or topical use could help your muscles relax post-workout and replenish the supply you’ve lost through sweat.
Finally, magnesium could also help soothe growing pain and muscle aches during periods of growth for kids, working to relax their muscles and promote bone health.
A word on the science
The benefits of magnesium for women and kids are clear. Buuuut it’s important to add, scientific studies are still evolving and results can vary from person to person. If in doubt, chat to a nutritionist or health professional for guidance on your unique situation.
How do you use magnesium?
There are so many ways you can tap into the powers of magnesium.
- Eat a magnesium-rich diet
Foods rich in magnesium include whole grains, green leafy vegetables, beans, legumes, nuts and seeds.
- Magnesium supplements
Usually available in a capsule or powder, magnesium supplements are available in many health food stores or pharmacies. It’s an easy way to up your magnesium intake (without focussing on your diet). But as always, it’s a good idea to chat with a health care professional before you begin.
- Topically (flakes and oil spray)
When applied topically, usually through flakes or oil, the magnesium absorbs directly into your skin and muscles.
For magnesium oil, we recommend applying 1-4 sprays on the tummy or soles of the feet before bed.
For magnesium flakes, we recommend mixing 1 cup into a warm bath and soaking for a minimum of 20 minutes. If you plan on running a magnesium bath for kids, always supervise them to avoid magnesium-rich water getting in their eyes and mouth.
Are there any side effects of magnesium?
The good news? Magnesium is widely considered safe.
In rare cases, side effects of magnesium supplements may include nausea, cramps, tummy upsets and diarrhoea (although most of the time, this may be caused by consuming too much magnesium). If you’re living with a medical condition or are already taking medication, always consult a health care professional before taking magnesium.
For topical use, you may experience a tingling or itchy sensation (which often isn’t a cause for concern, but rather a sign your body may need magnesium). Be wary of applying magnesium to any cuts or sore spots as this may sting.
Magnesium for women and kids — the final word
As an essential mineral for human health, it’s easy to see why women, mums and kids use magnesium as their go-to solution for all kinds of ailments. Whether you need relief from PMS symptoms, to settle your restless sleepers, or to nurture your little one’s muscles as they grow — magnesium may be the natural solution you’ve been seeking.
At Solte Skin, our magnesium flakes and magnesium oil are sourced from the pristine Tibetan Plateau. Then, they’re hand-mixed and packaged on the Gold Coast, Queensland. As a small family business, we love hearing stories from like-minded families on how incorporating magnesium into their routine has transformed their sleep and wellbeing (as well as their little ones).
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