Hormonal health symptoms of magnesium deficiency: I share the best foods to eat, the right way to supplement, and what not to do, so that you can boost your vital mineral levels
Of all the nutrient deficiencies we read about on a regular basis - vitamin D and Omega-3 spring to mind - there’s one that we rarely consider that is vitally important for our hormonal health and that the majority of women reading this post right now will be suffering from - and that’s magnesium deficiency.
That’s right, most women do not take in enough magnesium and that lack is the root of many, many health issues. This is down to the fact that magnesium governs our pituitary health and without it we produce less of the hormones like FSH (follicular stimulating) LH (luteinizing) and TSH (thyroid stimulating) that signal other glands in your endocrine system to perform at their best. Low levels of those foundational hormones can cause irregular ovulation and thyroid function issues, which can be at the root of your bigger hormonal conditions.
Magnesium: the Flo-essential mineral
This means that boosting your magnesium can help to heal PMS, PCOS, adrenal fatigue, menopausal symptoms, and all other hormone-cycle related health problems. And the great news is that once your magnesium levels are sufficient the positive changes happen fast.
It’s really the wonder mineral for your hormonal health and maintaining a good daily intake should always be at the forefront of your mind. Without magnesium even your best efforts in other areas of your diet will fall short.
The science of magnesium
I want to share with you some of the amazing ways that magnesium supports your hormonal balance and overall health. This mineral really is one of the pillars of living life in your Flo, in fact it is essential to succeeding in the first two steps of our Flo Living protocol - stabilizing your blood sugar and nurturing your adrenals. Magnesium plays an important role in approximately 300 bodily processes. Here are just a few of the ways it works for you:
- Cortisol regulation - magnesium calms your nervous system and prevents the creation of excess cortisol, the stress hormone. When your stress hormonal system is in balance your levels of progesterone, estrogen, testosterone, FSH and LH will follow suit.
- Blood sugar balancing - magnesium helps to control insulin production and as a result reduces sugar cravings, thereby preventing blood sugar spikes. This is absolutely vital when it comes to healing hormonal issues like PCOS.
- Thyroid support - magnesium helps the production of the thyroid hormone and, as an anti-inflammatory, prevents thyroid disease.
- Sleep aid - magnesium will make sure you get to sleep and stay asleep through the night. It also prevents the chronic urination that can be a sleep interruption.
- 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 can be your best friend.
Signs of Flo-blocking magnesium deficiency
Although most of us do have a deficiency, and we should assume that we do, I want to share some of the cycle-related signs that you need to increase your magnesium right away:
Very noticeable symptoms of PMS such as depression or anxiety
Bloating (See my Yahoo Health Article about Bloating here.)
Fatigue and insomnia (I discuss this health issue in more detail here.)
Muscle cramps or facial ticks
Headaches or migraines
A lack of magnesium is also one of the culprits behind chronically low sex drive - click here for my tips on how to combat this problem specifically with this mineral and other supplements.
The 4 best foods for boosting your magnesium levels
So, now I’ve convinced you to prioritize magnesium in your daily diet, what might be some easy and highly effective ways to start doing that today? Well, I’m here to tell you!
- Chocolate - good quality organic dark chocolate with low or, even better, no dairy or sugar is a powerful and yummy source of this mineral. My favorite brand is Endangered Species. Click here for my tips on using this chocolate to combat PMS cravings and to get a great recipe for Chocolate Buckwheat Pancakes!
- Sunflower seeds - these pack a punch of magnesium in a small serving along with a bunch of other essentials like vitamin B and E. Snack on a handful, add to salads, or add as a soup topping.
- Fish - make at least one dinner a week fish-based. All of the fish I recommend to eat throughout your cycle on the Flo Living eating plan are high in this mineral, but especially salmon, halibut and cod.
- Leafy greens - try to fit a portion of collard greens, spinach, kale or swiss chard into every meal. You can keep it very simple - just add to your rice, beans or scrambled eggs or have a steamed plate with olive oil on the side.
The best way to supplement
That all said, some people have trouble absorbing enough magnesium through foods alone due on gut health issues and, sadly, many of our foods now lack in this natural mineral because the soil itself in which they are grown has been depleted and drained of nutrients from over-farming. Therefore, it’s also important to consider a more direct approach to supplementation. Here are a couple of ways you can tackle this:
- Epsom salt baths - studies have shown that a good soak in a warm bath with epsom salts increases the body’s levels of magnesium safely and effectively. Add two cups worth to a bath taken two to three times a week. This will also decrease your stress levels, which is also important for maintaining magnesium.
- Transdermal supplement - I recommend Ancient Minerals topical magnesium oil, which can be applied to the skin or added to a bath. How about getting your partner to give you a magnesium oil massage? Relaxing and beneficial to your hormonal health!
Magnesium-depleting lifestyle choices
There are also some lifestyle changes that can have an immediate impact on your magnesium levels. The following behaviors actually deplete your resources of magnesium or block absorption of the mineral, so even if you’re actively supplementing, you also need to be conscious of your day to day choices.
- Drinking carbonated beverages - the phosphoric acid that makes these drinks tangy actually depletes magnesium and blocks your body from absorbing the magnesium you are trying to take in.
- Eating sugar - sugar requires magnesium to be processed in the body, so every time you eat sugar in something sweet your body is wasting vital magnesium.
- Caffeine - studies have shown that caffeinated drinks force your body to excrete vital minerals including magnesium.
- Dehydration - when you’re working out intensely make sure you are also drinking a lot of water. And of course drinking soda, coffee or alcohol all produce a dehydrating effect along with all the other ways it’s bad for your hormones!
- Stress - both psychological and physical forms of stress, which means anxiety, but also surgery or illness - depletes magnesium. And depleted magnesium causes heightened stress response. So if you’re under pressure, be sure to take at least ten minutes out of each day to sit still, meditate or just rest.
Good things come in threes:
I want to hear from you
First, do you think you have magnesium deficiency? What are your symptoms?
Second, which foods or supplements will you try out? Less us know how they work for you.
Third, you know every one you know is hormonal – spread a little good ovary karma and share this article on social by clicking the buttons below 
Need more Hormone Help?
If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.
I’ve designed a 4 day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.
Click here to get your FREE detox and evaluation!
I suffer from monthly sinus pain (pressure behind the eye). I've played with magnesium supplements (Pure Encapsulation, Premier Research Labs) but find that my symptoms worsen (mild pressure behind the eye all month long versus 1-2 days). So curious why. Maybe it causes too much vasodialation??? My doctor highly recommends magnesium supplements but I can't figure out a way to supplement successfully without provoking symptoms. Any thoughts?
I'd love for you to find a specialist to see what's happening in that area.
Yes.
I went to a functional medicine doctor recently and had my magnesium levels checked and I was deficient, even though I eat greens, dark chocolate, fish and seeds. Here in New Zealand soils are deficient in magnesium.
I had some of the problems you mentioned here - problems with blood sugar, high cortisol and insomnia.
yeah, the soil is bad everywhere Anna, supplements can help!
Hi! This information and the other articles are very interesting and I want to believe it. However, I'd appreciate references to scientific documents that back these claims. I assume research has been made and investigated for the article to be written, so why not share the sources to calm us sceptics. It's already good but that would make it even better, and make the site stand our from among all the quacks that claim so many things nowadays.
Thanks for this suggestion, I'll do my best to cite more references!
Have you considered conducting your own research?
I have conducted my own research, and found this article aligned with everything else that I've read. I use this thing called google, and another thing called books.
No need to be demeaning. I completely agree, it’s good practice to cite documented sources for writing anything. Especially medically related.
Which one is being demeaning? I think Jed had a great idea. He didn’t refer to anyone as being a “quack”. I read this article because I’m on line doing research on the subject and this is one of many I have read. I found it very helpful and instead of criticism, I choose to investigate further. That’s just me
If the sources are cited then there is less of a need to do extensive research and fact checking. It actually saves people a lot of time is is just sort of the responsible thing to do when publishing medical or nutritional info or advice. There's no need to get defensive over the article, nothing is perfect. And what was given was just Constructive criticism.
Also "I use this thing called google, and another thing called books." Is obviously meant to be backhanded.(duh, everyone uses those. And most got here through research)
This is fabulous, thanks for sharing wonderful and insightful info, as always, to support women's health!! I try to share what I read from you with the ladies in my life, and hope to raise my own daughters with this info so they know about their bodies and optimal functioning. 🙂
thank you - this is why I started FLOliving.com so we can change women's healthcare together! thank you for sharing! xo Alisa
I had extremely bad cramps from the copper IUD and I started to take a tablespoon of organic blackstrap molasses and it took my cramps almost completely away. Sometimes I will up the intake during my period, but I think the combo of high magnesium and iron work wonders!
That sounds delicious and like a great natural alternative to supplements. I wonder if the sugar content of molasses can be detrimental? I never knew sugar required magnesium for your body to process it. So fascinating! Maybe that means molasses is a great balance of energy and nutrients. Did you eat the molasses in any special way or just take a spoonful in the morning?
Hi Molly, black strap molasses is a super food - so not detrimental. You could have it in tea, on GF toast with sunbutter or coconut oil or even mixed into oatmeal. xo Alisa
awesome!!
I eat a lot of fish to keep myself healthy, I had some magnesium deficient in the past, now with good life style and nutritious food, I overcome it.
great job!
How do you know you have overcome it
On what part of body is the best place to rub the magnesium oil ?
I recommend in the crook of the elbow or behind the knees.
I love your site! I notice that you didn't mention taking magnesium supplements/tablets as a good way to get more magnesium. Any particular reason? Thank you!
I was wondering the same thing!
I was wondering the same thing too!
Hey Alisa!
Saw your first video and fell in love the way you interact and discuss any topic. Love your style 🙂
So I am have a very bad condition PCOS>Endometriosis>Thyroid>No periods from 4 months> Very bad back acne and super sensitive mood swings.
Can you help me! I am reading a lot your blogs and implementing also.
Hi Ruchika,
I am thrilled that you have found us! And yes, I can help! The online protocol is the best way that I have of passing the information on to women; it allows them to implement the steps in a methodical way at their pace. I don't want you to get frustrated by focusing on symptom treating, I want you to start supporting your body from deep within using lifestyle and food choices that will deeply nourish your body, allowing it to heal. I would love for you to take advantage of the free session that we offer if you are interested in finding out more. If you are interested, you can book that here: http://bit.ly/12Xruvm
Let me know how we can support you!
Alisa
Thank you thank you thank you for this post. I've struggled with insomnia for ten years after developing a magnesium deficiency from running in the hot Texas sun. I finally stumbled across the concept of magnesium deficiency a few years ago and have been experimenting with supplementing it myself. This is wonderful information and gives me even more to experiment with. I wish I would have known about this deficiency 10 years ago. I could have avoided a lot of sleepless nights and resultant weight gain (and other flow issues).
Hi just wanted to share my story with other women, I was diagnosed with fibromyalgia a few years ago, after trying every tablet under the sun I started taking magnesium symptoms, within a matter of a few days I went from in so much agony that all I could do is lie down and cry and barely move to being about 85% improvement in symptoms I can now exercise and be happy and live a fairly normal life, magnesium has really changed my life, I no longer take any prescription medication and I no longer cry and go to bed early. On top of that I also have less stress and anxiety I don't have restless leg syndrome anymore and I have also been trying to conceive for a year and for the first time in the whole year I have had no pms and my follicular phase is now shorter. I have not been so happy in as I am now in 10 years. I really feel magnesium has changed my life, it hasn't completely healed me but the change has been incredible I am now hoping my hormones are more regulated and I can hopefully finally get pregnant. I really would recommend anyone to give vitamins and minerals a try before rushing to the doctors for prescription drugs. I hope this story has helped.
Hey Alisa! Great information! I have a question i think i may have pcos, i have really bad hirsutism, i have some magnesium oxide 500mg on board already, Do you think this supplement should help with that? Thanks.
I've read that magnesium oxide is very poorly absorbed by the body. Magnesium glycinate is a very absorbable form. I find magnesium chloride or citrate is also good..
As Magnesium salt helps in formation of progesterone, estrogen and testosterone, is it same for a person who has high testosterone to take these salt baths? Will it help or aggravate the condition?
Hi Faith,
Magnesium helps to restore balance but should not raise any hormones on its own.
Alisa
What vitamins or supplements can I take to naturally increase my estrogen and progesterone levels? I'm 21 years old and my endocrine doctor only wants to put me on Spironolactone and birth control but those two are just synthetic hormones.
My estrogen levels are very low which is causing my skin to be chronically thin, cracked, dry, and parched, my hair isn't growing at all, my hairline is receding and very thin, my skin is very dull, my breasts have gotten smaller and I don't have actual curves. My skin is very thick yet it is NOT plump, smooth, elastic, or supple no matter how much moisturizer I use.
Are there any supplements or vitamins that naturally help increase the natural estrogen and progesterone levels in my body so my skin, hair, nails, and body can transform for the better and make my hormones balanced.
Measuring magnesium in relation to other minerals vital. I recommend taking a test; you may be surprised by the results. Thanks Flo Living, specialist advice you provide is essential.
thank you for this article!!
I love transdermal magnesium oil but always was curious as to its effectiveness compared to an oral supplement? im aware that orally the digestive system may inhibit absorption but i cant find any studies on transdermal application. do you know how much you would need to use for a therapeutic benefit? 🙂
thanks!
I've now finally decided to try taking magnesium supplements for my hormonal acne caused by insulim resistance and high excessive levels of androgens(testosterone).
Would you mind giving me all the information on putchasing the righg kind for me. Like the safe corrw dosage for a 21 year old who is trying it for hormonal acne. Also, the exact type of magnesium supplement because I've heard there are gwo different kinds but I'm confused because I want to make sure I take the exact one.
I recently had my Mirena IUD removed because of a slew of terrible symptoms. The doctor recommended a different type of hormonal birth control but I am officially DONE with them altogether. Weeks later I'm still dealing with symptoms and stumbled across the concept of magnesium deficiency. My bloating, poor sleep, and anxiety immediately improved. I'm glad to have found the cause/solution and upset that this was the result of my own research with no help from my doctor. I knew there would be an adjustment period after the IUD removal. I'm unsure about the potential connection between hormones, IUD and magnesium but I'll continue my own research and figure it out one step at a time.