Magnesium is the most abundant mineral in the body. It is required for over 300 cellular processes in the body. Dietary intake is low making magnesium a common nutrient deficiency; affecting women more than men. Deficiency symptoms include muscle cramps/spasms, constipation, fatigue, poor sleep, depression and anxiety. Thankfully, the addition of a magnesium supplement can address deficiency symptoms. Let's look closer at the role magnesium plays in hormone regulation.
Insulin
Magnesium plays a role in the management of blood sugar and carbohydrate metabolism. The research shows that taking 250-450mg of magnesium for 4 months improved fasting glucose levels and insulin resistance markers in both diabetic and non-diabetic patients. Magnesium regulates the activity of the beta cells which helps with insulin secretion. Individuals with higher magnesium levels have a lower risk of developing type 2 diabetes.
Cortisol
Magnesium helps to regulate cortisol levels, our main stress hormone. Lower levels of magnesium can increase the body's stress response, in part to magnesium having a relaxation effect on the body. Higher stress also triggers the kidneys to expel more magnesium. Daily supplementation can reduce urinary excretion and provide an overall calming effect to the body.
Thyroid
Magnesium is needed to convert T4 into its active form T3. Low levels of magnesium can create thyroid imbalances that can lead to hypothyroidism. Additionally, magnesium is needed to activate vitamin D, which also has a role in thyroid function. Patients with both low vitamin D and with hypothyroidism should consider supplementing with magnesium.
Estrogen
Magnesium is needed for both the production of and elimination of estrogen. Estrogen must pass through three phases for safe removal. If estrogen isn’t effectively removed, it becomes recycled throughout the body leading to estrogen dominance. Common symptoms related to high estrogen are heavy menstrual bleeding, weight gain, anxiety, and depression. Alternatively, healthy estrogen levels allow cells to utilize magnesium more effectively.
Progesterone There is also a relationship between magnesium and progesterone. Low progesterone levels are associated with irregular menstrual periods, headaches, and poor sleep. Magnesium can help promote progesterone production. One study showed that magnesium levels were significantly higher during the premenstrual period of the cycle before progesterone levels drop.
Testing for magnesium is not always available, we usually determine deficiency based on symptoms. Consuming more magnesium-rich foods like leafy greens, whole grains, nuts, and seeds is a great start. However, magnesium supplementation is also needed. Sticking with more absorbable forms like glycinate and malate are the best at increasing levels.
Check out our Multi-Mag supplement providing 260mg of both magnesium malate and magnesium glycinate per serving. For more questions on overall hormone balance, schedule with one of our providers by calling 616-808-2695 or contact us here.
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