magnesium why midlife women need it

A rising star in the nutrition world, this mighty mineral is vital for wellbeing, especially as we get older, says Patsy Westcott

The fourth most abundant mineral in our bodies (after calcium, potassium and sodium), magnesium is essential for hundreds of chemical

reactions in our cells. For starters it works with calcium to keep bones and teeth strong. It also helps to ensure proper muscle, nerve and heart function, and regulate blood glucose, blood pressure, energy levels and more, all of which can be affected by dwindling oestrogen supplies at menopause.

Strengthens bones and muscles…

Bone density declines by around a fifth in the five to seven years following menopause, while we lose up to two-fifths of muscle strength after the age of 40. A recent study involving 82,098 women, aged 39 to 72 years, revealed that those with the highest magnesium intake had the strongest bones and muscles.

Reduces heart attack and stroke… High blood levels of magnesium are linked with a 30% lower risk of heart disease and stroke. Meanwhile a diet containing magnesium-rich foods such as nuts, wholegrains and cereals, green leafy veg, berries, bananas, fish and seafood can help lower stroke risk by 22%. How? By helping quell inflammation, regulating blood clotting and combating oxidative stress (cell damage caused by a poor diet, radiation, pollution, smoking and a high-stress lifestyle). Lowers blood pressure…

In a 2016 study, a 300mg a day supplement reduced BP in healthy people, while another report found it also had a BP-lowering effect in people with pre-diabetes and diabetes. The reason? It helps keep blood vessels flexible and triggers the release of natural chemicals that cause them to widen. Protects against diabetes...

A high consumption of magnesium-rich wholegrains, beans, nuts and green leafy vegetables can reduce type 2 diabetes risk. How? Magnesium restores insulin function and lowers blood glucose in people with insulin resistance (IR). IR can lead to type 2 diabetes as well as being the culprit behind those midlife food cravings, fatigue, mood swings and stubborn waist fat. Eases menopausal mood swings… Low levels of magnesium in the brain are linked to imbalances of the happiness hormone serotonin and other brain chemicals. Cue fluctuating moods, depression, anxiety and irritability.