Dr. Nicole Sundene, NMD
"What is the most common mineral deficiency for women?" Maria, Phoenix, AZ
The mineral I see women most commonly deficient in is magnesium. Even more so than calcium deficiency causing Osteoporosis. While women are often deficient in calcium and iron, magnesium deficiency can cause a host of annoying and preventable symptoms we will discuss today. With menopause the body will also need more magnesium.
If you guessed that I commonly find women deficient in, calcium, iron, zinc, copper, or chromium you may in fact be right, but I believe after working with many patients, that many common health problems are as simple as magnesium deficiency. In my article “10 Best Natural Medicines for Depression," I discuss the importance of magnesium for mental health, depression, and anxiety disorder.
All doctors are always checking in to make sure that their patients have enough calcium to prevent Osteoporosis, and iron for anemia, but they should also be checking women aren’t deficient in dietary sources of magnesium as well.
What is magnesium’s role in the body?
Magnesium helps SAMe donate methyl groups to form neurotransmitters, and is also needed for muscle relaxation. It is also needed for over 400 enzymatic processes in our body, including detoxification pathways, and is also beneficial for constipation, muscle cramping, torticollis, acute angina after myocardial infarction, stroke, asthma, kidney stone prevention, dysmenorrhea, premenstrual syndrome, IBS: Irritable Bowel Syndrome, acute gastrointestinal spasms or cramping, eclampisa, heart disease especially cardiomyopathy and high blood pressure, diabetes mellitus, nocturnal muscle cramping, mitral valve prolapse, toxemia of pregnancy, fibromyalgia, migraine headaches, lead toxicity, and chronic fatigue.
The best sources of magnesium are leafy greens and whole grains. So it is no wonder so many people are magnesium deficient!
Think about it.
If you haven’t had a single serving of green veggies today, you likely are magnesium deficient.
Do you have eye or muscle twitches? Could be calcium or magnesium or both.
Taking a cal/mag supplement before bed is a great way to improve sleep, top off your minerals, and prevent those painful nighttime Charlie horses that occasionally happen. I always use calcium citrate vs calcium carbonate.
Keep in mind that too much magnesium can cause diarrhea and that athletes and those with certain chronic disease conditions may need more magnesium for muscle relaxation. Calcium and magnesium should be used at a 2:1 ratio.
Please check with your naturopathic doctor before using magnesium as a therapeutic above the 400-800mg range as long-term overuse of magnesium may cause Osteoporosis. If you need to take a higher amount of magnesium than a 2:1 ratio for chronic pain, at least make sure you take a 1:1 ratio to prevent calcium depletion.
If you need my Naturopathic Women's Health help with your nutrition, simply pop on over to my appointment SCHEDULE page and book a visit, would be happy to help. Thank you for mailing your Naturopathic Women's Health questions to me on a postcard.
I love to get something in the mail that is not a bill. Remember, if your question cannot fit on a postcard then you need to book a visit with me!
Dr. Nicole Sundene, NMD
Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is a Female Hormone Expert in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for Menopause, Thyroid, Hashimotos, PMS, Perimenopause, Autoimmune, Postpartum Depression, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 23 years of experience in both Prescription and Natural women's health and hormones, she presents to women the best integrated health solutions for their Chronic Disease. She has been an Herbalist for over 28 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on Instagram, Twitter, and Facebook for more tips on Women's Health, Female Hormones, and Naturopathy!
