Hormone creation – magnesium actually makes your hormones progesterone, estrogen and testosterone, so if you're getting into peri-menopause or just off the Pill and your levels are low, it's a great help to your body.
Magnesium promotes healthy estrogen clearance
By supporting the COMT enzyme (catechol-o-methyltransferase) in the liver, magnesium promotes the healthy excretion of estrogen (9). This may reduce the risk of the estrogen excess conditions (such as fibroids) associated with low COMT function (10).
Magnesium is Essential to Balancing Hormones
Magnesium is one of the most essential minerals to help balance hormones. While you can take a supplement, and even spray your skin with magnesium spray, there's no better way of getting the magnesium you need than from the foods you eat.
Magnesium fuels healthy mitochondria which are important for hormonal health because steroid hormones are made in the mitochondria. Magnesium normalizes the action of progesterone on the central nervous system, which is how it relieves symptoms of PMDD, migraines, and perimenopause.
Vitamin D controls the production and activity of estrogen and progesterone to keep these hormones balanced . This vitamin also helps in regulating insulin and blood sugar level .
Magnesium Glycinate: great for calming, helping with sleep and hormone balance.
Hormones like progesterone, estrogen and testosterone are created with the help of magnesium. The recommended Dietary Allowance (RDA) for magnesium is around 320 milligrams per day. However, stress and conditions like thyroid autoimmune disease can rob people of magnesium.
These findings emphasize that Mg deficiency may lead to decreased uptake of iodine by thyroid cells, thereby causing thyroid hormone disorders. Mg helps in the balanced secretion of thyroid hormones and also plays a key role in the secretion of the active form of thyroid hormone T3.
Magnesium plays a very important role in hormone regulation and is therefore one of the nutrients that boost progesterone levels.
Crucifers such as broccoli, kale, cabbage, bok choy, arugula, cauliflower, collard greens, and brussel sprouts have been shown to rid the body of harmful estrogen. Dark leafy greens are rich in micronutrients, vitamins such as vitamin K, A, and B vitamins, and trace minerals.
Magnesium Deficiency Has Been Linked To
Once I started taking magnesium, I noticed a dramatic improvement in a few of these things: no more muscle spasms and chest pains, the best sleep of my life (more on this tomorrow), less anxiety and irritability, and clearer thoughts.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol. Start by taking some at diner and before bed.
Magnesium begins to take effect after one week of consistent supplementation.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Magnesium aspartate, citrate, chloride, and malate are known for being the most bioavailable — or best absorbed — in the body to replenish magnesium levels. Still, your healthcare provider may suggest other types depending on your specific needs ( 35 ).
Eat a diet high in cruciferous vegetables, including cabbage, broccoli, cauliflower, and Brussels sprouts. Consider supplementing indole-3-carbinol 300 mg daily if inadequate dietary intake. 5. Eat a diet high in whole soy foods which help to shift estrogen metabolism toward increased levels of 2-hydroyestrone.
By incorporating more fermented foods and a potent probiotic, women can more easily detox estrogen, which helps balance hormones—in less than two months. By four months, eating a hormonally-supportive diet makes an impact, slowing the aging process and protecting fertility.
Functional foods, vitamins and minerals, and herbal supplements are all natural ways to boost estrogen in the body. If natural methods aren't enough to boost your estrogen levels, visit your doctor to discuss other treatment options, such as hormone replacement therapy.
Probiotics, B vitamins, lecithin, and botanicals — like black cohosh and vitex — are useful in regulating hormone levels. These supplements can reduce symptoms of a hormonal imbalance, including (but not limited to) PMS, irregular or heavy menses, low sex drive, infertility, and weight gain.