Magnesium, sometimes called the "miracle mineral," is essential for more than 300 biochemical reactions in the body. Many women are not getting enough of this important nutrient. Research suggests that nearly 50% of the U.S. population may be magnesium-deficient, which can significantly impact overall health, energy levels, and disease risk.

Magnesium, from the functioning of the muscles and smooth transmission of the nerves to energy production in the form of ATP and cardiovascular health, keeps the body in balance. Why, then, is this deficiency so widespread, and why do women need to pay that much attention to their magnesium intake?

Why Women Need Magnesium More Than Ever

The recommended daily intake of magnesium is 320 mg for women, but most women take in much less than this amount through their diet. Magnesium is particularly important for women because of its effects on hormonal balance, metabolic health, and bone strength. Women experience a range of physiological changes throughout their lives-from puberty to pregnancy to menopause-and each of these physiological changes increases the body's magnesium requirements.

A few health conditions unique to women will benefit from an increase in magnesium intake, including:

1. Insulin Resistance and PCOS

Polycystic ovarian syndrome is often associated with insulin resistance in women, leading to weight gain and metabolic disorders. Magnesium has been found to improve the body's sensitivity to insulin and, therefore, control blood sugar levels, making it an important nutrient for women who suffer from PCOS.

2. Mood Disorders: PMS, Anxiety, and Depression

Low magnesium levels have been associated with higher anxiety, irritability, and depression. Women who have PMS often suffer from mood swings and discomfort; magnesium may be helpful in relieving such symptoms. According to studies, supplementing with magnesium and vitamin B6 has greatly reduced the symptoms of PMS.

3. Menopausal Symptoms: Hot Flashes and Depression

The transition towards menopause means that the level of magnesium decreases, worsening the symptoms that characterize it hot flashes and mood swings among others. Supplementing with magnesium has greatly been proven to lighten such symptoms and, in turn, improve the overall well-being of women.

4. Pregnancy Health

Magnesium is essential for the pregnant woman to support the fetal development process, preventing complications like high blood pressure, preeclampsia, and preterm birth. Many prenatal vitamins contain magnesium; however, food sources should not be ignored.

5. Prevention of Osteoporosis

They have a greater susceptibility to osteoporosis post-menopause. Magnesium has been proven crucial for bone-building activity and bone density, making bones less likely to break or get osteoporosis. The person cannot assimilate calcium unless enough magnesium is provided; then they develop brittle bones.

6. Fatigue and Chronic Fatigue Syndrome (CFS), and Fibromyalgia

Women are also the most affected in chronic fatigue syndrome and fibromyalgia, which have been associated with low magnesium levels. Since magnesium is an important player in cellular energy production, supplementation can combat fatigue and increase general well-being.

7. Autoimmune Disorders and Inflammation

Women are three times more likely than men to suffer from autoimmune diseases, most of which are inflammation-based. Magnesium helps modulate immune responses and reduce oxidative stress, which would decrease the incidence of flare-ups in autoimmune conditions.

8. Heart Health and Blood Pressure Regulation

Cardiovascular diseases are one of the leading causes of death for women, while magnesium is critical in maintaining regular heart rhythms and preventing blood clotting, also regulating blood pressure. A magnesium-rich diet could help reduce risk factors for hypertension and heart diseases.

9. Migraine Relief

Migraines can be made worse by the low level of magnesium. It assists in reducing blood vessel contraction, hence making one experience migraines less often and severe less.

Signs You Might Be Magnesium-Deficient

It is considered as an invisible deficiency since symptoms tend to appear more subtly, sometimes easily neglected. Common symptoms of this are;

• Sleeping Difficulty
• Irritability or mood swing
• Fatigue and low energy
• Muscle spasms or cramps
• Anxiety and restlessness
• Constipation
• Thyroid imbalances
• Heart palpitations
• Frequent headaches or migraines

If you are experiencing several of these symptoms, then it may be time to reassess your magnesium intake and look at topping them up with diet or supplementation.

Natural Ways of Increasing Magnesium in Your Diet

The best way to ensure adequate magnesium levels is through a balanced diet rich in magnesium-containing foods. Some of the top dietary sources include:

• Pumpkin seeds
• Dark chocolate (at least 70% cacao)
• Leafy greens like spinach and Swiss chard
• Almonds and cashews
• Tofu and legumes
• Avocados and bananas

For those who don't get an adequate amount through food alone, high-quality supplemental magnesium in either glycinate or citrate helps fill the void. Supplementation should be exercised with caution since excessive intake must be avoided, though.

Can You Have Too Much Magnesium?

While magnesium is important, excessive amounts can cause side effects like diarrhea, nausea, muscle weakness, and low blood pressure. The upper limit for magnesium supplements is about 350 mg per day, so it is essential to adhere to the recommended doses. Women with kidney problems should consult their doctor before taking magnesium supplements because excess magnesium can accumulate in the body if kidney function is impaired.

Magnesium is one of those minerals that so often gets left out, and yet it helps with so much in the body of a female. It impacts hormonal balance to heart health to stress relief: magnesium is pivotal to overall health. If you think you're deficient, be sure to push magnesium-rich foods or talk with your healthcare professional about supplementing.

Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018

The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017

Tiktok fibremaxxing wellness trend: There is no shortage of wellness trends online that claim to transform your health, but a new one has taken over social media with a focus on gut health. It’s called “fibremaxxing,” and its premise is simple: eat more fibre to improve digestion, metabolism, immunity, and lower the risk of disease. On TikTok and Instagram, the trend often appears as colourful lentil bowls, chia puddings, and smoothies loaded with leafy greens and flaxseeds. But how much of this viral trend is actually backed by science?

Also Read: Hong Thai Herb Inhaler Recalled: Thai FDA Flags Popular Brand Over Contamination — All You Need To Know

The idea of increasing both soluble and insoluble fibre isn’t new, yet fibremaxxing has made it trendy again—and this time, for good reason. Fibre is vital to everyday health, supporting everything from steady blood sugar to regular bowel movements. Here’s what experts say about this growing movement and why fibre truly matters.

What Is Fibremaxxing?

Fibremaxxing is a social media movement that encourages people to boost their fibre intake by adding more fruits, vegetables, legumes, and whole grains to every meal. The goal is to improve digestion, promote fullness, and support long-term health. According to Dr. Urvi Shah, a board-certified hematologist-oncologist and physician at Memorial Sloan Kettering Cancer Center, the concept behind fibremaxxing is largely rooted in scientific evidence. Dr. Shah, who is leading multiple studies on high-fibre plant-based diets, notes that the approach aligns well with established nutrition research.

Is ‘Fibremaxxing’ Good Or Bad For Your Gut?

High-fibre diets are consistently linked to a wide range of health benefits, from lowering the risk of heart disease, diabetes, and colon cancer to aiding weight control and gut function. That’s why Dr. Shah believes fibremaxxing gets several aspects right.

She explains that including a wide variety of plant-based, high-fibre foods is essential because “different fibre types feed different microbes.” A diverse diet helps nurture a balanced microbiome. She adds that the trend’s emphasis on whole foods rather than processed or fibre-enriched items is a major plus. “Whole plants provide fibre, polyphenols, and micronutrients that work together to support the gut,” she says. Prebiotic-rich foods also help shape a healthier microbiota and increase the production of beneficial short-chain fatty acids like butyrate, which has “anti-inflammatory and anti-cancer effects.”

Simply put, upping your fibre intake through natural, unprocessed foods, rather than supplements, can make a real difference to gut health.

What’s The Daily Recommended Amount of Fibre Intake?

Experts suggest that adults should consume between 25 and 30 grams of fibre each day. Men typically require more (around 38 grams), while women need about 25 grams. These numbers can vary depending on age, sex, and calorie intake, but a general guideline is 14 grams of fibre for every 1,000 calories eaten, according to Harvard Health.

How To Add Fibre To Your Diet?

Plant-based foods are the easiest way to increase your fibre intake, this could mean starting your morning with oats or simply adding more vegetables to your meals. Dietitian Laura Tilt notes that several everyday foods are surprisingly high in fibre:

• Rolled porridge oats – 4.5g per 50g (half cup)
• Canned chickpeas – 7g per half can
• Seeded bread – 5g per two slices
• Canned lentils – 6g per half can
• Frozen peas – 4.5g per 80g (3 tbsp)
• Frozen raspberries – 5.5g per 80g (3 tbsp)
• Wholemeal pasta – 6.5g per 75g serving
• Dried apricots – 3g per 3–4 pieces
• Reduced salt/sugar baked beans – 7.5g per half can
• Mixed milled seeds (flax, pumpkin, chia) – 4.5g per 25g

Is Fibremaxxing Helpful?

There’s no doubt fibre plays an essential role in maintaining good health. But like any nutrient, too much of it can cause problems if not balanced properly. A sudden surge in fibre intake without enough water can lead to bloating, gas, constipation, dehydration, or even trigger IBS symptoms. Over-focusing on fibre might also cause you to overlook other nutrients your body needs. The key is moderation, fibre is beneficial, but it works best as part of a balanced, varied diet.

If you landed here, the reason is that you are also someone who cannot tolerate milk, but loves yogurt, and are probably wondering why is that?

The logic is that if you have lactose intolerance, you won't be able to digest any dairy product, but with yogurt, your life is easy. The answer lies in the components of the two various dairy products that come from the same source.

Why Can't You Digest Milk?

The reason is because you are lactose intolerant. This is a condition that makes it hard to digest the sugar in milk and milk products, called lactose. People with lactose intolerance could have diarrhea, gas and bloating after they consume milk. While this condition is usually harmless, it can cause discomfort.

This happens because the enzymes in the small intestine, called lactase is responsible for lactose intolerance. If someone has too low levels of lactase, the person can become lactose intolerant.

The small intestine and colon are parts of the digestive tract, which processes the foods you eat. The intestine pull out nutrients from the food and whatever is not absorbed by the intestines continues along the digestive tract and is expelled as stool during a bowel movement.

But Why Can You Digest Yogurt, If You Cannot Digest Milk?

The answer to this lies in the fermentation process that turns milk into curd and breaks down much of the lactose, which is the sugar, that is often difficult to digest. The probiotic bacteria used to make curd contain their own lactase, which helps in the breakdown of lactose, and this can further help with digestion even for those who do not produce enough lactase on their own.

Furthermore, during fermentation, the bacteria in curd, called the Lactobacillus bulgaricus and Streptococcus thermophilus convert lactose into lactic acid, which is easier for the body to process. This helps your body to digest curd easily over milk. Since the bacteria contains lactase, which the milk lacks, some people may find it easier to digest curd or yogurt over milk.

The bacterial cells also physically protect their lactase, and it can work to break down the lactose from the curd as it passes through the digestive system.

Why Is Curd Gut-Friendly?

The key to a healthy gut health is lactobacillus, a kind of probiotic, which helps in digestion, suppression of disease-causing bacteria and treats constipation. It also is beneficial in treating irritable bowel syndrome. It breaks down sugar into lactic acid.

A study by a Bhubaneswar-based professor Balamurugan Ramdas also revealed that Bengal or Odisha's popular breakfast Panta Bhaat, which includes fermented cooked rice, also releases the same bacteria, that fermented milk releases and so it contains short-chain fatty acids, which are responsible for improving gut health and boosting immunity.

Furthermore, curd is known to balance the gut flora, probiotics improve digestion, and the absorption of nutrition. They also help in the breakdown of food, reducing issues like bloating, gas, and constipation. The probiotics in curd can help restore the natural balance in your gut, which can soothe an upset stomach and alleviate discomfort from indigestion. A healthy gut is closely linked to a strong immune system, and the probiotics in curd help to boost gut health, which in turn can enhance immunity.

Bread is a staple across most diets, but not all loaves are made the same. In recent years, sourdough has gained a reputation for being the “healthier” bread—praised for its tangy flavour, natural fermentation, and supposed benefits for digestion. But how much of this is true? Here’s what experts and studies reveal about how sourdough compares to regular bread in terms of health and nutrition.

What Makes Sourdough Different

Unlike most commercial breads that rely on baker’s yeast for quick rising, sourdough is made using a natural starter—a mixture of flour and water that ferments over several days. This starter contains wild yeast and lactic acid bacteria, which break down carbohydrates and gluten during fermentation.

According to the Harvard T.H. Chan School of Public Health, this slow fermentation process increases the bioavailability of nutrients like folate and magnesium while producing organic acids that give sourdough its characteristic tang. In contrast, regular white or whole wheat bread undergoes a much faster process, often with added yeast, sugar, and preservatives to speed up production.

Easier on Digestion

One of sourdough’s biggest advantages lies in how it affects the gut. The fermentation process partially breaks down gluten, making it easier for some people to digest compared to conventional bread.

A 2021 review published in the journal Food Microbiology found that lactic acid bacteria in sourdough can help reduce compounds called FODMAPs—a group of carbohydrates known to trigger bloating and discomfort in people with irritable bowel syndrome (IBS). This makes sourdough a potentially gentler option for sensitive stomachs, though it’s not suitable for those with celiac disease.

Better Blood Sugar Control

Another reason nutritionists often recommend sourdough is its effect on blood sugar levels. The acids produced during fermentation slow down the rate at which glucose is released into the bloodstream.

Research published in the Journal of Cereal Science noted that sourdough bread has a lower glycemic index (GI) than regular white or whole wheat bread. This means it causes a slower, more stable rise in blood sugar, something especially beneficial for people with diabetes or insulin resistance.

Nutrient Profile and Shelf Life

While both sourdough and regular bread contain similar calories and macronutrients, sourdough tends to have slightly higher levels of antioxidants and minerals because of the fermentation process. It also naturally resists mould growth, allowing it to stay fresh longer without artificial preservatives.

As per Cleveland Clinic dietitians, choosing whole-grain sourdough offers the best nutritional value, combining the fibre of whole wheat with the gut-friendly benefits of fermentation. On the other hand, refined white breads offer little fibre and are often fortified artificially.

The Bottom Line

Sourdough is not a miracle food, but it does stand out as a healthier and more digestible alternative to most commercial breads. Its fermentation process not only enhances flavour and texture but also supports gut health and stable blood sugar levels.

If you enjoy bread and want to make a more wholesome choice, opt for an artisanal or homemade sourdough made with whole grains and minimal additives. As nutrition experts often say, the real key is balance, pair your bread with fibre, protein, and healthy fats for a meal your gut (and taste buds) will thank you for.