Magnesium & Breast Tenderness
Women can experience sore breasts due to cyclical reasons (the menstrual cycle) as well as when they are peri-menopausal and subjected to fluctuating hormones. When a woman has low magnesium levels, this can contribute to breast pain.
Nutritional shortages in a woman's body can cause menstrual symptoms, including sore breasts, to be worse than they would be if her nutritional intake were better.
Magnesium, a Mineral
Magnesium is a mineral--one of seven minerals, in fact--that you need for optimal health, explains Dr.BenKim.com. Magnesium is present in the fluids that surround body tissues as well as in the tissues themselves. Magnesium is also in your teeth and bones. It prevents cavities and helps tooth enamel form while providing structure to your bones. Magnesium also helps regulate muscle contractions, the rhythm of your heart and nerve signalling, and it enables relaxation.
Calcium and Magnesium Combo
A woman should consume calcium and magnesium every day from dietary sources or from a calcium supplement that is balanced with magnesium. The recommended dosage is 1,300 mg, according to Project-aware.org. Streetdirectory.com recommends that you take 400 mg of magnesium daily to reduce the breast pain that occurs due to hormonal changes, as well as calcium. Consult with your physician to determine what dosage is right for you.
Sore breasts are often part of premenstrual syndrome (PMS). To ward off PMS and breast tenderness, you need to keep your vitamin B6, calcium, magnesium, essential fatty acids and folic acid levels at an optimal level. Magnesium, along with vitamin B6, is particularly effective in reducing breast sensitivity and pain, along with tension headaches, anxiety, depression, cravings and water retention, notes Truestarhealth.com. Magnesium will also ease any muscle tension that you are experience as well as relieve cramping.
If you are post-menopausal, which means that you haven't had a menstrual period in one year or more, you should consume 1,500 mg of calcium, balanced with magnesium. The calcium/magnesium ratio should be 2:1. Too much magnesium can interfere with calcium absorption. Additionally, taking vitamin B complex may alleviate sore breasts.
Foods that contain magnesium included cooked spinach, raw almonds, cooked brown rice, raw peanuts and hazelnuts, avocado, cooked Swiss chard, cooked lima beans, cooked black-eyed peas and okra.