Many women lack this vital vitamin: Find out if it affects you

Why women are more prone to magnesium deficiency

Master of Science and dietitian Jenna Hampshaw explained that women of reproductive age are more likely to experience magnesium deficiency (hypomagnesemia) because pregnancy, menstruation, and other hormonal changes increase magnesium needs and affect how the body absorbs and regulates this mineral.

This includes the use of hormonal contraceptives, premenstrual syndrome, hormone replacement therapy, osteoporosis, polycystic ovary syndrome, and endometriosis.

Magnesium levels also vary depending on diet, physiological states, and certain health conditions.

During pregnancy, a woman’s daily magnesium requirement rises from roughly 310–320 mg to 350–360 mg. Hormonal fluctuations can also affect how efficiently the body absorbs magnesium.

Chronic illnesses such as kidney disease and diabetes can further deplete magnesium stores over time. Gastrointestinal disorders reduce nutrient absorption.

How to tell if you’re deficient

Even a magnesium blood test may not accurately reflect your levels. Less than 1% of the body’s magnesium is in the blood plasma. Serum magnesium levels can appear normal even when overall magnesium stores are low.

Symptoms of magnesium deficiency include fatigue, lethargy, nausea, loss of appetite, and muscle weakness. In more severe cases, people may experience muscle cramps, tremors, generalized convulsions, and heart arrhythmias.

Because early symptoms are often nonspecific, deficiency may not be immediately suspected.

Foods high in magnesium

The following foods are rich in magnesium:

• Pumpkin seeds – 535 mg/100 g

• Beans – 70–180 mg

• Chickpeas – 115 mg

• Lentils – 35 mg

• Sesame seeds – 540 mg

• Flaxseed, poppy seeds – 390–440 mg

• Almonds – 250–270 mg

• Brazil nuts – 375 mg

• Cocoa / dark chocolate – 200–400 mg

• Avocado – 30–60 mg

• Soy – 240 mg

• Dried apricots, prunes – 100 mg

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.