Why women need magnesium
Magnesium is an underrated hero of women's health. This essential mineral is needed in over 300 biochemical reactions in the body, yet it’s often overlooked when considering nutritional needs across the female life cycle. From PMS and perimenopause to menopause and beyond, magnesium plays an essential role in supporting hormonal balance, mood, bone health, sleep, and many more functions.
Why magnesium matters for women
Magnesium is essential for energy production, nerve function, muscle relaxation, blood sugar regulation, and the synthesis of hormones and neurotransmitters like serotonin and melatonin. Women may be more prone to magnesium deficiency due to menstruation, stress, pregnancy, and hormonal shifts throughout life.
Despite its importance, many women do not get enough magnesium from their diet alone. A national U.S. survey found that approximately 48% of Americans consume less than the recommended daily amount of magnesium.
Magnesium and PMS
Many women experience premenstrual syndrome (PMS) symptoms such as mood swings, bloating, cramps, and fatigue. Emerging research suggests magnesium may offer meaningful relief.
Mood and anxiety: Magnesium has a calming effect on the nervous system and can help reduce irritability, anxiety, and depression linked to PMS.
Muscle cramps and bloating: It relaxes muscles and may reduce uterine cramping and fluid retention.
PMS resources
Magnesium for PCOS and endometriosis
Magnesium may support women with polycystic ovary syndrome (PCOS) or endometriosis by improving insulin sensitivity in PCOS and supporting muscle relaxation and pain modulation in endometriosis.
Magnesium during perimenopause
Perimenopause, the transitional stage before menopause, is often accompanied by symptoms like sleep issues, anxiety, brain fog, and fatigue—all areas where magnesium may offer support.
Sleep and mood: Magnesium promotes relaxation and helps regulate melatonin and GABA, which support sleep and mood stability.
Bone health: As oestrogen begins to decline, bone loss accelerates. Magnesium helps maintain bone density by working with calcium and vitamin D.
Energy and stress: Magnesium is essential for energy production and stress resilience, which is especially helpful as the adrenals pick up some hormonal slack during this stage.
Discover our Menopause Hub, it includes resources to help support women through all stages of the menopause.
Magnesium and menopause
Once a woman has gone 12 months without a period, she enters menopause. Hormonal shifts can bring hot flashes, sleep disturbances, irritability, and increased cardiovascular risk.
Hot flushes and irritability: Some trials suggest magnesium may help reduce hot flush severity and improve mood.
Heart and bone health: Magnesium supports cardiovascular function, blood pressure regulation, and continued bone maintenance.
Postmenopause and aging
Magnesium remains essential beyond menopause, especially as risks of osteoporosis, sarcopenia (muscle loss), and cognitive decline increase.
Bone density: Magnesium is vital for bone matrix formation and calcium metabolism.
Muscle function: Adequate levels help preserve muscle strength and coordination, reducing fall risk.
Brain health: Studies indicate a possible link between magnesium intake and reduced risk of cognitive impairment and dementia.
Best forms of magnesium for women
Not all magnesium supplements are created equal. Magnesium glycinate and citrate forms offer higher absorption and fewer digestive side effects:
- Magnesium Glycinate: Best for anxiety, sleep, mood and PMS.
- Magnesium Citrate: Best for constipation, muscle cramps and fatigue.
Discover our award-winning range of supplements.
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