Magnesium Benefits for Women: What You Need to Know

Magnesium Benefits for Women: What You Need to Know​

A women doing exercise in the gym

Do you know how important magnesium is for women's health? This vital mineral is key in hundreds of body processes. It helps with things like keeping our bones strong and our minds healthy. However, many women in the Netherlands and the U.S. don't get enough magnesium in their diets.[1] In this article, we'll look at the great things magnesium can do for women. We'll also give tips on how to make sure you get enough through what you eat and extra supplements.

Key Takeaways:

  • Magnesium is a crucial mineral that supports various aspects of women's health, from bone health to mental well-being.

  • Many women do not get enough magnesium in their diet, leading to a potential deficiency.

  • Adult women should aim for 310 to 320 mg of magnesium per day, while pregnant individuals should consume 350 to 360 mg. [1]

  • Magnesium-rich foods include leafy greens, nuts, seeds, and oily fish. [2]

  • Magnesium supplements can help address deficiencies and provide additional health benefits.

A woman in the beach with sunset in the background

Introduction to Magnesium and Its Importance for Women

Magnesium is key to women's health and happiness. It helps in over 600 body reactions, like making energy and moving muscles. About 60% of the magnesium in the body is in the bones. The rest is in muscles, soft tissues, and body fluids. [3]

Magnesium's Role in the Female Body

Many women in the U.S. don’t get enough magnesium. This is a big deal because magnesium helps with hormones, keeps bones strong, and helps the heart work right.[3]       

 Around half of adults, including women, don't get the needed daily amount of magnesium. [4]

Prevalence of Magnesium Deficiency in Women

Not getting enough magnesium is a big worry for women. Studies show up to 60% of a woman's magnesium can be in her bones.[3] As women get older, they might absorb less magnesium, which can lead to not having enough. [3] Women also tend to eat less magnesium than men. This can cause problems like not feeling hungry, being tired, and weak. [5]

For women, keeping magnesium at the right level is very important. It helps with many healthy things, such as keeping hormones balanced and the heart healthy. [3] Knowing how important magnesium is, women can make sure to get enough through good foods or supplements. This way, they can support their health better.

Magnesium and Premenstrual Syndrome (PMS)

Many women find dealing with premenstrual syndrome (PMS) tough and bothersome. They experience issues like bloating, cramps, tiredness, and changes in mood. Yet, studies show magnesium might help lessen these symptoms. [6] It's known that taking magnesium regularly may ease menstrual cramps by relaxing the uterus. This also lowers the pain during periods. [6]

Research proves that increasing magnesium intake can reduce PMS signs. For instance, a group of women with PMS saw their symptoms drop when they took magnesium combined with vitamin B6. Symptoms included feeling down, anxious, bloating, physical discomfort, and strong food cravings. [7] Besides, for three months, taking 500 milligrams of calcium carbonate twice daily led to less tiredness, fewer appetite changes, and lower mood swings in women dealing with PMS. [8]

Magnesium seems key in helping with PMS as it affects hormone levels and cuts down on swelling. [6] It also might improve how insulin works, lessening PMS signs related to a condition affecting metabolism called Polycystic Ovarian Syndrome (PCOS). [6]

Good studies support magnesium's positive effects on PMS. Still, there needs to be more research to be sure how well magnesium really works. [6] Yet, adding magnesium-rich foodsor supplements to your diet is a safe, natural way to maybe help with PMS symptoms.

Remember, while magnesium is good for PMS, it's not the only answer. A mix of a good diet, routine exercise, and stress control tips could also help with PMS symptoms. [8] Talking to a health expert is important to figure out the best personal plan for dealing with PMS.  

Supplement

Dosage

Effect

Magnesium

360 mg per day

Helps with symptoms like bloating, fluid retention, and breast tenderness

Calcium carbonate

500 mg twice a day

Reduces fatigue, changes in appetite, and depression in women with PMS

Essential Fatty Acids (EFAs) and vitamin E

2 grams per day

Significantly improved PMS symptoms after 3 months of treatment

Chasteberry extract

1 tablet per day

Improvements in physical and psychological PMS symptoms

Ginkgo leaf extract

3 times a day

Significantly reduced PMS symptoms in one study

To sum up, magnesium can play a big role in dealing with PMS. It helps manage common issues like bloating, cramps, mood swings, and cravings. [6] Even though we need more studies, using magnesium through food or as a supplement might offer real help for the problems PMS brings.

Magnesium and Menstrual Cramps Relief

Magnesium is well-known for possibly easing menstrual cramps for many women. It works by managing muscle movements and lessening womb inflammation. [9] Some research shows that taking magnesium supplements may cut down on how painful cramps are. This could be a natural way to deal with the pain without needing strong medicines. [9,10]

How Magnesium Helps Alleviate Menstrual Cramps

Studies connect magnesium with fighting inflammationand unwinding muscles. [9] This mineral seems to help control muscle movements and soothe womb swelling, helping to lower cramp pain. [9] Around 80% to 90% of women with cramps might find some relief with magnesium supplements. [10]

But, we still need more studies to know exactly how magnesium helps with cramps. [9] If your periods are very painful, magnesium might help. But it's also important to check for other issues like PCOS, endometriosis, or Hashimoto's for longer pain relief. [9]

 
 

 

Combining magnesium with vitamin B6 might be better at reducing cramp pain. [11] Magnesium citratenot only helps with cramps but also eases constipation. [9] A mix supplement of magnesium citrate, glycinate, and malate is seen as a good choice for overall health. [9]

Start with 200-250 mg of magnesium each day for cramp relief. It might take two months of steady use to see big changes. [9] Remember, many people lack enough magnesium in their diets. Adding foods rich in magnesium like pumpkin seeds and chia seeds is a smart move. [9]

"Magnesium is a crucial mineral for women's health, and its potential in relieving menstrual cramps is an area of growing interest and research."

Magnesium and Pregnancy

Magnesium is key during pregnancy. It's vital for the baby's growth and the mother's health. If you're expecting, you need more magnesium. This helps support you and your baby.

Magnesium Requirements During Pregnancy

Pregnant women need about 300 to 400 milligrams of magnesium a day. This amount is higher to meet the body's new needs. It also helps the baby grow well, keeps blood pressure normal, and lets muscles and nerves work right. [12,13]

Benefits of Magnesium for Pregnant Women

Getting enough magnesium is good for pregnant women. It might lower the chance of problems like preeclampsia and having a small or stillborn baby. [12,13]

Magnesium can even fight off postpartum blues by helping produce serotonin. [12] It also strengthens bones and eases those painful muscle cramps many women feel. [12]

But some people are more likely to lack magnesium. This includes pregnant women, those with gut issues, diabetes, those who drink a lot, and older folks. [12] Talk to your doctor to make sure you're getting enough magnesium during pregnancy.

A 2017 study found that taking a 300mg magnesium tablet daily for a month helped a lot. It cut down on problems during pregnancy. [12] Other studies highlight that 300-400 mg daily supports a healthy pregnancy. [13]

While magnesium usually does no harm, watch out for some medicine mix-ups. [12] Magnesium sulfate, however, works well to prevent preeclampsia. [12]

So, making sure you get enough magnesium while pregnant is very important for you and your baby. Your doctor can guide you on the right amount for you.

Magnesium Benefits for Women

Magnesium is crucial for women's health. It does a lot more than support reproduction. It's great for sleepand can lower anxiety and depression levels. [14]

Improved Sleep Quality

Magnesium is key for balancing sleep chemicals. [14] It calms the nervous system, making it easier to fall asleep and stay asleep. [14] Some research shows magnesium helps with sleep as we age. [14]

Reduced Anxiety and Depression Symptoms

Studies say magnesium might ease anxiety and depression. [14] It works by reducing stress and enhancing brain function. [14] For PMS-linked anxiety, magnesium could be a game-changer. [14]

Eating more magnesium-rich foods or taking supplements helps improve sleep and mental health. [14] Your doctor can recommend the right amount of magnesium for you. [15]

"Magnesium plays many roles in our bodies, from sleep to mental health. Increasing magnesium can boost well-being." 

Magnesium for Bone Health in Women

Strong and healthy bones are key for women, especially as they get older. Magnesium is crucial for building and keeping bone strong. It's known to help prevent osteoporosis. [16]

Magnesium's Role in Osteoporosis Prevention

About half of the body's magnesium is in the bones. [16] This shows how important it is for bone health. Eating more magnesium is linked to stronger bones and less risk of breaks. [17] Women with osteoporosis usually have low magnesium levels. [18]

Also, low magnesium has been linked to higher fracture risk in everyone. [18] Getting enough magnesium is important to keep bones healthy with age. You can get magnesium from food or supplements.

 A woman with prominent arms muscles

Studies show magnesium is key, especially for women with certain health issues. For instance, people with chronic kidney disease or sickle cell anemia might have low bone mineral density because of magnesium deficiency. [18]

Keeping magnesium levels up is crucial for women's bones. It helps avoid osteoporosis and fractures. [16,17,18]

Magnesium and Heart Health for Women

Magnesium is crucial for keeping our hearts healthy, especially for women. [19] It controls blood pressure, sugar, and cholesterol, lowering the chance of heart problems. [19] More magnesium in your diet means less risk of heart disease, stroke, and high blood pressure. [19] Taking magnesium supplements helps with bad cholesterol, blood sugar, and your heart's overall health, if you're lacking magnesium. [19] So, adding magnesium-rich foods or supplements to your daily routine can greatly help your heart.

For men, the recommended daily magnesium amount is 420 milligrams, and for women over 31, it's 320 mg. [19] These numbers change depending on age and gender. For example, teen girls need 360 mg daily, while those 19 to 30 need 310 mg. And women 31 to 50 require 320 mg. [20] If you're pregnant or breastfeeding, your needs might be higher, ranging from 310 to 400 mg, also based on your age. [20]

Many things can affect how much magnesium your body has. This includes what you eat, how well your kidneys work, and your age. Health issues like preeclampsia, not eating enough, or conditions that make you pee a lot can also lower your magnesium. [19] Taking certain drugs, like diuretics for blood pressure, might lead to less magnesium in your body. This is more likely if you're taking lots of these drugs or losing a lot of fluid. [19]

Eating foods with more magnesium might help with metabolic syndrome in older Americans. [21] Metabolic syndrome is a problem that increases your risk for heart disease and diabetes. A study showed that people in Europe and North America eat the least magnesium. [21] But adding magnesium supplements can make your blood vessels work better if you have heart artery disease. [21] It can also lower blood pressure in those who have trouble using insulin or have other chronic illnesses. [21]

To keep your heart in good shape, it's essential for women to get enough magnesium. [19] Adding magnesium-rich foods or supplements to your meals can make a real difference. [19,20,21]

Magnesium-Rich Foods for Women

Getting enough magnesium from food is key for women's health. [22] Good sources are leafy greens, nuts, and whole grains. [23] Eating these foods helps women meet their daily magnesium needs. This supports their health in general.

Leafy Green Vegetables

Spinachis a top magnesium source. A cup of cooked spinach has 158 mg of magnesium. This is 37% of what you need in a day. [22] Other greens high in magnesium include kale and chard.

Nuts and Seeds

Almonds, cashews, and pumpkin seeds are full of magnesium. [23] An ounce of almonds has 76 mg, cashews 83 mg, and pumpkin seeds a big 168 mg. [23] Chia seeds and peanut butter are also great sources.

Whole Grains

Eating whole grains is a good way to get magnesium. Quinoa has 118 mg of magnesium per cooked cup. [23] Brown rice, oats, and whole wheat are also rich in magnesium. [24] Choose magnesium-fortified breakfast cereals too.

Remember, processing can lower magnesium in foods. So, choose whole, unprocessed items. [22] A mix of magnesium-rich foods ensures women get what they need. This helps their health and well-being.

"Magnesium is essential for hundreds of biochemical reactions in the body, making it crucial for women's health and well-being." [22,23,24]

Magnesium Supplements for Women

Many women might need magnesium supplements.A balanced diet with magnesium-rich foods is best. But, nearly half of Americans may not get enough magnesium from food. [25] Teens and adults are often low on magnesium. Supplements are a way to make sure you get enough of this vital mineral.

Types of Magnesium Supplements

Magnesium supplements come in many types, each offering different benefits. Varieties like magnesium citrate, magnesium glycinate, magnesium oxide, and magnesium chloride are available.

Dosage Recommendations for Women

Adult women should aim for 310 to 320 milligrams of magnesium daily. [15] Those 14 to 18 years old need a bit more, about 360 milligrams. [15] The general supplement dose is 200 to 400 milligrams a day. But, always talk to your doctor first before starting magnesium supplements.

There are side effects to watch for, like nausea and cramps. Too much magnesiumcan cause serious issues. The safe upper limit for supplements is 350 milligrams a day. [26]

Magnesium Supplement

Potential Benefits

Magnesium Citrate

Better absorbed, may help with constipation

Magnesium Glycinate

Gentler on the digestive system, may help with stress and anxiety

Magnesium Oxide

Inexpensive, may help with migraines and high blood pressure

Magnesium Chloride

Readily absorbed, may help with muscle cramps and pain

Choosing the right magnesium supplement is important for your health. Talking to a health expert can help pick the best one for you. [26]

A table with glass of water and fruits

Magnesium supplements are good for women's health but use them carefully. With your doctor's advice and knowledge about the types and doses, you can boost your health safely. [15,25,26]

Potential Side Effects and Interactions

Magnesium supplements are usually easy on the body. But, it's wise to know about any issues they might cause, like upset stomach or diarrhea. [27] Also, magnesium might not mix well with some meds, like diuretics or heart drugs. [28]

For women, talking to a doctor before taking magnesium is a must. This is especially true if you're already on meds or have health problems. Taking too much might lower your blood pressure or make you feel tired and weak. [28]

Following the recommended dose is important. Talking to your healthcare provider can clear up any concerns too. This puts you on the right track for safe use of magnesium supplements. A 2021 review showed that magnesium supplements lower blood sugar and boost how well insulin works in people with or at risk for diabetes, when compared to fake treatments. [27]

  • In 2017, a study discovered that taking 248 milligrams of magnesium chloride daily for six weeks helped people with depression and anxiety symptoms feel better than those who took a placebo. [27]

  • Research has found that having more magnesium in your blood could help with keeping your blood sugar in check, especially for people with diabetes types 1 and 2. [27]

  • As of 2022, it seems that taking magnesium supplements could reduce how often migraines happen, cost less, and have fewer side effects than common migraine meds. [27]

Magnesium Form

Bioavailability

Magnesium Oxide

Low [28]

Magnesium Citrate

High [28]

Magnesium Acetyl Taurate

High [28]

Magnesium Malate

High [28]

Magnesium Glycinate

High [28]

A 2021 review found that folks with high blood pressure might need a lot of magnesium, at least 600 milligrams daily, to lower their blood pressure effectively. [27]

Eating foods rich in magnesium may help you sleep better, according to a 2022 review. [27]

"More than half of Americans fall short of the daily magnesium intake recommendations of between 310 and 420 milligrams." [27]

Some experts think we need more magnesium than we're told for the best health. They suggest getting more through what you eat or with supplements. [27]

Magnesium and Hormonal Balance in Women

Magnesium is key in controlling female hormones and keeping them balanced. [29] It's crucial for making and using important hormones like estrogen. If magnesium levels swing, women might face issues like PMS or irregular periods. [29] Luckily, getting enough magnesium from food or pills can help keep hormones in check.

Magnesium's Role in Regulating Female Hormones

For women with hormone problems like PMS or thyroid issues, magnesium is a must. [29] Almost every woman who shared their story needed more magnesium. [29] Stress and our busy lives often mean we don't get enough magnesium. This can make hormonal problems worse. [29]

Magnesium is super important for many body functions, from keeping stress in check to making sure insulin works right. [29] It helps our bodies make the hormones we need. And, it can even prevent us from getting up to pee at night. This makes our sleep better and our hormones happier. [29]

Dark chocolate and sunflower seeds are good magnesium sources. But, sometimes we need more than food. Using Epsom salt in a bath or a special magnesium oil on your skin is a great way to up your magnesium intake. [29] These methods also help your body use magnesium better, especially if your stomach has trouble absorbing it. [29]

"Magnesium affects at least 300 enzymatic reactions in the human body, many of which impact hormonal balance." [30]

Around 80% of Americans don't get enough magnesium. [30] Not having enough magnesium is strongly linked to stress. [30] It takes a lot of magnesium to process sugar. That means more sugar in our diet can further drain our magnesium levels. [30]

Modern farming affects our food's magnesium levels. Plus, using certain medications can lower how much magnesium we absorb. This includes meds like birth control and those for diabetes. [30] Diseases like diabetes can also mess with how we absorb and use magnesium. [30] If you're always tired, have headaches, or can't sleep well, you might be low on magnesium. [30]

Today, many face magnesium shortage due to health issues, meds, and food quality. [31] People with diabetes often lack magnesium, showing we need to stay mindful of our intake. [31] Adults over 31 should ideally get 420 mg a day if they're men, and 320 mg if they're women. [31] Taking magnesium supplements can be a simple way to check if you need more. [31]

Some types of magnesium are better absorbed by our bodies than others. Choosing the right kind, like magnesium glycinate, can really make a difference. [31] Pairing magnesium with taurine not only helps absorb it but also brings extra health benefits. [31] Taurine is especially good for our bones and other important functions. [31] And, don't forget about eating foods rich in magnesium, such as leafy greens and nuts. [31]

Magnesium Deficiency in Women: Signs and Symptoms

Magnesium is key for women’s health but many don’t get enough. [32] Around 2–15% of Americans lack magnesium, with more risks in hospitals, for those with diabetes, and who drink. [32] It's important for women to know the signs and symptoms. This knowledge can help them act to solve the issue.

Fatigue, cramps, and nausea are common in magnesium-deficient women. [32] So are loss of appetite and numbness or tingling in the arms and legs. Without enough magnesium, symptoms can get more serious. This includes muscle twitches, tremors, and in severe cases, seizures or convulsions. [32]

Lacking magnesium might also make mental health worse. This can show up as apathy, stress, depression, or anxiety. [32] Women with digestion problems, diabetes, or on specific drugs are at higher risk. [32] Magnesium loss is also linked to osteoporosis, a disease that makes bones fragile and prone to breaks. [32]

Feeling tired and weak, having nerve and muscle issues, can be due to lack of magnesium. [32] Studies on animals hint magnesium low levels may spike blood pressure, a heart disease risk. [32] An irregular heartbeat, or arrhythmia, is a serious risk of magnesium deficiency. It can lead to heart palpitations and increase stroke or heart failure risks. [32]

Many people don’t hit the magnesium intake goals. [32] To fix this, women can add magnesium-rich foods to their diet. These include seeds, nuts, grains, beans, and veggies. If needed, they can also take supplements. [32]

Knowing about magnesium deficiency helps women take charge of their health. It's crucial for their well-being.

Conclusion

Magnesium is a key mineral essential for women’s health. It helps lessen menstrual cramps and PMS signs. [33] It also boosts bone and heart health. [33, 34] Yet, up to 60% of US adults don’t get enough magnesium in their diets. [34]

Knowing how critical magnesium is for women is crucial. By eating magnesium-rich foods or taking supplements, women can improve their health. Magnesium aids in more than 300 bodily processes. [33] It helps balance hormones, key for menstrual and menopausal health. [33] Lack of magnesium raises the risk of diabetes and obesity in women. [35]

Women can take steps to ensure they get enough magnesium. Through diet changes or supplements, it’s possible to increase magnesium. This way, women can enjoy the many health benefits of this mineral and improve their quality of life.

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