Essential to the body, magnesium takes part in more than 300 metabolic reactions in the body. Half of the magnesium is found in bones and teeth while the other half is distributed to muscles, liver and other soft tissues. Among these multiple functions, it contributes, among other things, to maintaining the heart rate, lipid metabolism, and the regulation of blood sugar levels and arterial pressure. Combined with vitamin B6, magnesium would alleviate the discomfort associated with premenstrual syndrome.¹ It would also help relieve migraines and pain related to menstruation. Studies have also found a link between blood magnesium levels and insulin resistance. Sufficient magnesium intake reduces insulin resistance, a precursor disorder of diabetes. Finally, magnesium is thought to play a significant role in maintaining bone density, which gives it preventive properties linked to osteoporosis.

In order to get an adequate daily intake, women aged 19 to 30 should consume 310 mg of magnesium, and women 31 and over, 320 mg. Pregnant women between 19 and 30 years old should consume 350 mg and 360 mg for those aged 31 and over.

Magnesium is found primarily in legumes, seeds, nuts, whole grains, wheat germ, dark green leafy vegetables, and brewer’s yeast.

Source : De Souza MC, Walker AF, et al. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. J Womens Health Gend Based Med. 2000 Mar;9(2):131-9.