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Scientific research shows that bone loss begins between the ages of 30 and 40 and that menopause is followed by an immediate decrease in bone mass. This is why it’s especially important for women 40 and older to get enough of the nutrients that support bone health, including the trio Dr. Ali mentioned above: calcium, vitamin D and magnesium.
Dr. Ali says that magnesium also helps with sleep, mood regulation, blood sugar control and muscle and nerve function—all more reasons why it’s important to get enough.
How To Make Sure You’re Getting Enough
“I also recommend adding pumpkin seeds to a salad or Greek yogurt. They pack a ton of magnesium in a small handful,” he shares. “If you’re eating a well-rounded diet with a mix of whole grains, veggies and plant-based proteins, you’re probably doing better than you think."
Still, it’s important to know the signs that you may not be getting enough. “Low magnesium is tricky because symptoms can be vague,” Dr. Ali says. He explains that muscle cramps, fatigue, irritability, trouble sleeping, increased anxiety and a racing heart can all be symptoms, but they are also symptoms of many other health conditions, which is why it’s difficult to connect them specifically to not getting enough magnesium.
Related: Taking These Two Supplements May Reduce Cancer Risk by 61%
“Magnesium is one of those underrated nutrients that impacts a lot, especially for women in midlife, who may be juggling stress, hormone shifts, sleep issues and more,” he explains. “It’s not a magic bullet, but making sure you’re getting enough, whether through food or a supplement, can make a real difference in how you feel day-to-day. If something feels ‘off’ and you can’t quite put your finger on it, magnesium might be part of the conversation to have with your doctor.”
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Sources
Dr. Ehsan Ali, MD, board-certified internal medicine doctor at Beverly Hills Concierge DoctorImpact of magnesium on bone health in older adults: A systematic review and meta-analysis.Bone. 2022Bone loss: Epidemiology of bone loss. Arthritis Research. 2000Essential Nutrients for Bone Health and a Review of Their Availability in the Average North American Diet. The Open Orthopaedics Journal. 2012The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological Trace Element Research. 2023Magnesium in the Central Nervous System. National Library of Medicine.The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance. Advanced Biomedical Research. 2022The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review.Nutrients. 2023Magnesium. National Institutes of HealthHypomagnesemia. Cleveland Clinic Read More Details
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