Five nutrients every woman needs
3. Magnesium for a healthy system
Studies show that low intakes of
magnesium may be linked with PMS, while
other studies have shown that magnesium
may help to increase bone density in postmenopausal women.
How much do you need?
The RDA for magnesium is 270mg a day.
- 25g almonds = 68mg magnesium
- 150g baked beans = 47mg magnesium
- 2 slices wholemeal bread = 46mg magnesium
- 1 portion steamed spinach = 43mg magnesium
- 1 bowl bran flakes = 36mg magnesium
- 100g cooked lentils = 34mg magnesium
- 1 serving (150g) cooked brown rice =77mg magnesium
- 1 serving (60g) hummus = 37mg magnesium
- 25g Brazil nuts = 102mg magnesium
- 25g sunflower seeds = 97mg magnesium
Should you take a supplement?
If you are not eating nuts, seeds, wholegrain cereals, dark green leafy vegetables or beans regularly, consider adding these to your diet or taking a supplement. A study published in The Journal of Women's Health found that taking a daily supplement of 200mg magnesium reduced PMS, fluid retention, breast tenderness and bloating by up to 40 per cent. Magnesium supplements are available in many forms - magnesium citrate is the form that is most easily absorbed by the body.