We launched a thing… 👀
Uncover the power of magnesium for hormonal balance and overall well-being.
Magnesium 101: The miracle mineral
The key to unlocking your vitality, balance, and overall well-being? Magnesium. A hormone helper, your bone’s best friend, a master of muscles—and much more—this miracle mineral does it all. With that in mind, we’re exploring all things magnesium: its extensive benefits, how to know if you’re deficient, and simply ways to add this mineral to your diet.
Magnesium: The Basics
From easing PMS to fortifying heart health, this essential nutrient serves as a cornerstone for a healthier, more balanced life. In fact, we can’t live without it. A vital mineral, magnesium is involved in over 600 enzymatic reactions! For example, it supports muscle and nerve function, energy production, and quality sleep. However, we don’t make magnesium on our own. Instead, we get it through diet and/or supplements beeyavibe.
How much magnesium do you need?
The RDA of magnesium fluctuates, based on your age, sex, and circumstances. For example, women ages 19-51+ need 310-320 mg of magnesium, daily. Pregnancy requires more (about 350-360 mg, daily). To put this into perspective, two cups of spinach contain about 50 mg of magnesium!
Not sure what your magnesium levels are? Chat with your healthcare provider to schedule a blood test.
7 reasons we love magnesium
Let’s dive into this mineral’s top benefits—especially for women.
- Heart health. Studies show that an adequate intake of magnesium is associated with a reduced risk of heart disease. This mineral helps regulate blood pressure by relaxing blood vessel walls, reducing the risk of hypertension. Additionally, magnesium aids in maintaining a regular heartbeat rhythm and supports the electrical impulses that keep the heart beating in a coordinated manner.
- Digestive support. Magnesium helps relax the muscles of the gastrointestinal tract, making it easier for food to move through the digestive system. This can alleviate issues like constipation and bloating! Plus, magnesium helps breakdown your food into nutrients.
- Stress buster. Did you know that magnesium acts as a natural relaxant? It can improve sleep quality as well, by regulating neurotransmitters and the production of melatonin. Better sleep, in turn, supports overall well-being and recovery.
- Muscle relief. If you’re active, magnesium can aid in post-workout recovery. It reduces muscle cramps and soreness by relaxing muscle fibers and promoting blood circulation! Hello, enhanced athletic performance.
- Blood sugar balance. We’ve said it once, but we’ll say it again: balancing blood sugar is crucial for overall health—particularly if you have PCOS. Magnesium plays a significant role in enhancing insulin sensitivity. This is key because insulin transports glucose from the bloodstream into cells, where it can be used for energy.
- Energy. Speaking of energy, magnesium is involved in the production of adenosine triphosphate (ATP). This is the body's primary source of energy. By ensuring proper magnesium intake, you can naturally boost your energy levels. This can help combat fatigue, improve focus, and enhance overall vitality, making it easier to handle daily responsibilities.
- Managing PMS. If you know, you know. From mood swings and bloating, to cramps and headaches, premenstrual symptoms often feel like the plague. Thankfully, magnesium can offer some relief. It acts as a muscle relaxant, reducing the severity of cramps and promoting relaxation, which can ease mood swings and irritability.
The world's most powerful relaxation mineral
ICYMI: This week we launched beeyavibe, our very own blend of 3 highly absorbable forms of magnesium you can use day or night. You can add a scoop to plain water (it's mildly sweet with light citrusy notes) or your favorite beeya mocktail. Here's a bit about each of the forms we included in the blend:
- Magnesium orotate for heart and digestive health
- Magnesium glycerophosphate for relaxation and recovery
- Magnesium bisglycinate for healthy blood sugar, energy & more!
Magnesium is like the behind-the-scenes hero, helping our brain cells talk to each other, release neurotransmitters, and stay in balance. It's a buffer for the inevitable stress that comes with more people counting on us. It helps keep our bones strong as we age and transition through menopause. Magnesium is also one of the reasons why protocols such as seed cycling, which is centered around magnesium-rich seeds, can be so effective for relieving symptoms of PMS and hormonal imbalance.
A few favorites from this week.
We've been sipping on these magnesium mocktails all week long!
Diversify your plate with magnesium-rich foods.
- Cramps: Muscle cramps and spasms are common signs of magnesium deficiency. This is because magnesium is crucial for muscle contraction and relaxation.
- Fatigue: Feeling constantly tired? This is another run-of-the-mill symptom. Magnesium is involved in energy production, so low levels can cause fatigue.
- Irregular heartbeat: Given that magnesium helps regulate heart rhythm, a deficiency can result in palpitations, arrhythmias, or an irregular heartbeat.
- Migraines: Some studies suggest a link between magnesium deficiency and migraines. Upping your magnesium intake can help.
- Insomnia: Poor sleep quality and difficulty falling asleep or staying asleep can be associated with magnesium deficiency.
If any of these sound familiar, consult your healthcare provider for testing and diagnosis.
Foods rich in magnesium
Along with beeyavibe, prioritizing magnesium-rich foods is an effective—and delicious!—way to increase your magnesium levels. A few of our favorites? Leafy greens (spinach, kale, Swiss chard, etc.), nuts (almonds, cashew, and peanuts), seeds, whole grains (brown rice and quinoa), legumes (beans, lentils, and chickpeas), avocado, bananas, fatty fish, and dark chocolate.
Our seed cycling blends can help you feel and do your best
Seed cycling really is powerful, all thanks to the high nutrient content of seeds (including magnesium). Read more of what women are saying here!