When women think about bone strength and overall wellness, calcium often takes centre stage. While calcium is undeniably important, it cannot work alone. Magnesium, a quietly powerful mineral, is just as essential for a woman’s body to function smoothly at every stage of life. From hormonal balance to muscle health and mental well-being, magnesium plays a role that is often overlooked.
Magnesium helps body absorb and use calcium effectively, making it crucial for strong bones and teeth. Without enough magnesium, calcium can remain underutilised, reducing its protective benefits against osteoporosis, especially after menopause. Beyond bone health, magnesium supports muscle relaxation and nerve function, helping prevent cramps, stiffness, and fatigue—complaints many women experience due to stress, long work hours, or hormonal changes.
This mineral is also closely linked to women’s hormonal health. Adequate magnesium levels can help ease PMS symptoms such as bloating, mood swings, headaches, and sleep disturbances. It supports the nervous system, promotes better sleep quality, and helps regulate stress hormones, which is vital in today’s fast-paced lifestyle. During pregnancy, magnesium contributes to healthy fetal development and may help reduce leg cramps and the risk of high blood pressure.
Heart health is another area where magnesium proves its importance. It helps maintain a steady heartbeat, supports healthy blood pressure levels, and assists in controlling blood sugar, reducing the risk of insulin resistance and type 2 diabetes.
How to Increase Magnesium Intake?
The best way to boost magnesium is through a balanced, nutrient-rich diet. Green leafy vegetables such as spinach, fenugreek, and kale are excellent sources. Nuts and seeds, especially almonds, cashews, pumpkin seeds, and sunflower seeds, provide a generous magnesium punch. Whole grains like brown rice, oats, and millets, along with legumes such as lentils, chickpeas, and kidney beans, are also valuable additions.
Dark chocolate with high cocoa content, bananas, avocados, and yoghurt can further support daily intake. Cooking methods matter too, such as overboiling vegetables can reduce magnesium content, so light cooking is preferable. In cases of deficiency, supplements may help, but they should always be taken under medical guidance.
For women aiming for long-term health, magnesium is not optional — it is essential, working hand in hand with calcium to keep the body strong, balanced, and resilient.
