Hormone creation - magnesium actually makes your hormones progesterone, estrogen and testosterone, so if you're getting into perimenopause or are just off the Pill and your levels are low, it can be your best friend.
Magnesium Key Role in Sex Hormone Production
Magnesium has been shown in many studies to be a regulating mineral. If your estrogen levels are too high or too low, then magnesium can help bring them back to stable levels, which will positively impact testosterone and progesterone.
There is evidence to suggest that certain supplements can help to correct hormone imbalance and reduce high estrogen counts. These include iodine, magnesium, and vitamin D. It may also help to take broccoli extract, or diindolylmethane (DIM).
Magnesium is anti-aging – Magnesium is essential to the production of steroid hormones such as Testosterone, DHEA, Progesterone and Estrogen. It has been shown to enhance glutathione production, prevent telomere shortening and reduce oxidative stress – slowing down the aging process.
Magnesium is magic for your hormones. It is a foundational support to all hormone functions in the body - without it you will not produce hormones at levels you need, and ovulation will become irregular.
When taken in very large amounts (greater than 350 mg daily), magnesium is POSSIBLY UNSAFE. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
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 Glycinate: great for calming, helping with sleep and hormone balance.
The best dose of magnesium
A therapeutic dose of magnesium is at least 300 mg which usually equates to three capsules.
Vitamin D3
In addition to supporting the immune system, optimal levels of vitamin D have been shown to lower estrogen levels in women with estrogen dominance. It's important to have your vitamin D levels tested at least several times a year!
Eat a healthy diet: Eating a low-fat, high-fiber diet with very little processed sugar can make it easier for your liver to process estrogen. Limit your alcohol intake: Eliminating alcohol or drinking in moderation can help your liver break down estrogen. Reduce your exposure to synthetic xenoestrogens.
To increase your estrogen levels, consider adding: Boron, a mineral that helps your body absorb testosterone and estrogen. Vitamin B, which helps your body create and use estrogen. Vitamin D, which functions as a hormone in the body and helps with estrogen production.
Studies conducted by the Linus Pauling Institute of Oregon State University indicated that eating plant-based foods that contain phytoestrogens may help women raise estrogen levels, such as: Seeds: flaxseeds and sesame seeds. Fruit: apricots, oranges, strawberries, peaches, many dried fruits.
B Vitamins
Because B vitamins play a vital role in the creation of estrogen, low levels of B vitamins can result in reduced production of estrogen. Vitamins B2 and B6, in particular, are associated with healthy estrogen levels.
Zinc can rebalance these hormone levels through its antiandrogenic activity which will raise estrogen and progesterone back to baseline.
It's very important to know which estrogen dominance foods to avoid. You should steer clear of red meats, processed food, refined carbs, and foods rich in saturated fats. These categories of foods have a negative impact on the body in general.
Genes associated with follicle growth were not significantly altered by vitamin D3. However, it increases expression of genes involved in the estrogen-biosynthesis. Further, estrogen concentrations in porcine granulosa cell-cultured media increased in response to vitamin D3.
Magnesium typically decreases along with estrogen in menopause, making symptoms associated with low magnesium levels more noticeable.
I recommend magnesium glycinate or bisglycinate (the mineral joined to the amino acid glycine). It's the type of magnesium that is most absorbable and the least likely to cause diarrhea. Magnesium bisglycinate has the added benefit of glycine, which calms the nervous system and improves insulin sensitivity (14,15).
Early signs of excessive magnesium intake can include low blood pressure, facial flushing, depression, urine retention, and fatigue. Eventually, if untreated, these symptoms can worsen and include muscle weakness, difficulty breathing, irregular heartbeat, and even, in very rare cases, cardiac arrest.
One study. View Source of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep fast, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.