Magnesium – nature's calming mineral for women in perimenopause
Dela
Are you having trouble sleeping, feeling stressed, or experiencing muscle cramps? Then magnesium might be one of the most important minerals to consider.
Magnesium is essential for over 300 enzymatic processes in the body and contributes to normal muscle function, nervous system function, and reduced fatigue, among other things.
How much do you need?
For women, approximately 280–320 mg of magnesium per day is recommended.
Here's approximately how much magnesium is found in common foods:
| Food | Serving | Magnesium |
|---|---|---|
| Pumpkin seeds | 30 g (a small handful) | approx. 160 mg |
| Almonds | 30 g (approx. 25 pcs) | approx. 80 mg |
| Cashew nuts | 30 g | approx. 75 mg |
| Dark chocolate 70–85 % | 30 g | approx. 65 mg |
| Cooked spinach | 100 g | approx. 80 mg |
| Oatmeal | 1 dl (40 g) | approx. 55 mg |
| Avocado | 1 large | approx. 60 mg |
| Black beans | 100 g cooked | approx. 70 mg |
How much food corresponds to a 300 mg supplement?
Approximately something like this:
- 🥜 30 g pumpkin seeds (160 mg)
- 🥜 30 g almonds (80 mg)
- 🥬 100 g cooked spinach (80 mg)
= approximately 320 mg magnesium
Can you get it through food?
Yes. A daily intake could look like this, for example:
🥜 30 g pumpkin seeds – approximately 160 mg
🥜 30 g almonds – approximately 80 mg
🥬 100 g cooked spinach – approximately 80 mg
Total: approximately 320 mg magnesium.
Does everyone need supplements?
No. Many can meet their needs through their diet. However, if you have a confirmed deficiency or find it difficult to get enough magnesium through food, a supplement may be appropriate after consulting with healthcare professionals.
A varied diet is always the foundation for good health.