What Are The Benefits of Magnesium For Women? Pregnancy, PMS, and More

What are the benefits of magnesium for women?

Magnesium is a major mineral in the body, found in more than 300 enzyme systems that regulate important biochemical functions in the body. It also helps synthesize DNA, RNA, and the antioxidant glutathione. It’s also very important to bone health and heart health. Some magnesium rich foods include almonds, green leafy vegetables, and peanuts.

While magnesium is vitally important for all people, it has particular importance for women. In what follows, we explore some of magnesium’s benefits for all people in general and for women in particular.

Pregnancy benefits

Doing your best to maintain your health when you are pregnant is vitally important, both for you and for the baby growing inside you. Part of maintaining your health involves maintaining healthy magnesium levels. A study from the National Institutes of Health found that many women and pregnant people, especially those from disadvantaged backgrounds, end up with magnesium intakes below the recommended levels. That same study found that taking a magnesium supplement helped ensure healthier pregnancies than those experienced by the placebo group. Magnesium has also been shown to prevent high blood pressure brought on by pregnancy, which in turn can help prevent other complications.

Regulates blood pressure and manages cardiovascular health

This study analyzed adult participants in a cross-sectional nationally representative survey from the National Health and Nutrition Examination Survey 1999–2000. They found that among US adults, 68% consumed less than the recommended daily allowance (RDA) of magnesium, and 19% consumed less than 50% of the RDA. Those whose magnesium intake was below the RDA also happen to have higher levels of a blood marker called CRP. This protein marker may potentially contribute to an increased cardiovascular risk. Consuming the RDA of Magnesium whether through food or supplementation may promote cardiovascular health.

Another recent study showed that maintaining adequate magnesium levels could support heart health. However, more research is necessary to determine its true effectiveness.

May helps strengthens bones and muscles

Since more than half of your body’s magnesium is found in your bones, maintaining adequate magnesium levels is vital for bone health. Studies have demonstrated that having lower levels of the magnesium mineral can weaken overall bone health and may possibly lead to greater risk of bone injury. Those who have adequate magnesium levels, on the other hand, tend to have greater bone resiliency. A recent review of twelve studies demonstrated that higher magnesium intake can lead to greater bone density in the femoral neck and hip for older adults.

May aid in the reduction of PMS symptoms

We know how frustrating PMS symptoms can be. What you might not know is this: If you’re having PMS symptoms, there’s a chance you’re also experiencing a magnesium deficiency. Studies show that magnesium supplements can produce significant health benefits for people with PMS symptoms. Moreover, a study from the National Institutes of Health showed taking magnesium with other vitamins can have added benefits. In this study, women who took magnesium with a vitamin B6 supplement showed significant health improvement compared to the placebo group. Magnesium wasn’t helpful in all cases, to be sure – but there’s certainly enough evidence to suggest that it could be helpful to you if PMS symptoms are a problem.

May protect against blood sugar issues

Magnesium plays an important role in glucose metabolism, and it helps maintain healthy blood sugar levels. A meta-analysis of seven studies found that a 100 mg/day increase of magnesium supplement intake resulted in healthier blood sugar levels. A study particular to women also found that magnesium intake resulted in healthier blood sugar levels.

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May help eliminate muscle cramps

Muscle cramps can sometimes be caused by mineral depletion, and getting too little magnesium in your diet can also be a contributing factor. Upping your magnesium intake can help address these frustrating cramps.

May help boost mood

A study from the National Institutes of Health found that healthy magnesium levels can promote a healthy, balanced state of mind. Another study – a six-week, double-blind, placebo-controlled study – found that taking 248 mg per day resulted in greater balance in mood and state of mind. These findings are consistent with other research that’s linked low magnesium levels to poor brain health and mood. Magnesium has also been shown to relieve women’s mood changes related to PMS.

May aid in the reduction of stress levels

A study from the National Institutes of Health found that healthy magnesium levels can support a balanced state of mind. Another study – a six-week, double-blind, placebo-controlled study – found that taking 248 mg per day resulted in greater balance in mood.

May improve sleep quality

A study of Chinese adults found that magnesium can be particularly useful for women trying to avoid falling asleep during the daytime. However, the benefits were seen for those women who got magnesium through dietary intake. Other studies have shown that boosting magnesium can improve sleep generally, with a study of older adults finding that taking 500 mg magnesium daily for eight weeks helped them fall asleep faster and sleep longer.

May help relieve pregnancy-induced leg cramps

Leg cramps are quite common for pregnant women. Fortunately, a recent study showed that magnesium supplements can decrease the discomfort from these leg cramps. Per this study, if these kinds of leg cramps are a problem for you, a magnesium supplement can be a “valuable therapeutic tool.”

May help manage migraines

If you struggle with migraines, magnesium might be part of the solution. Some researchers have suggested that people who experience headaches are more likely to have a magnesium deficiency – and some studies have shown that magnesium may help manage headaches.

What is the right dosage of magnesium for women?

The recommended daily allowance (RDA) of magnesium for women is 310-310 mg of magnesium per day. For pregnant women, the RDA goes up to 360 mg/day.

Key takeaways

Magnesium is a hugely important mineral in your body, and it can have particular health benefits for women. Consult with a medical professional about whether increasing your magnesium intake can promote your overall health.

— Update: 09-02-2023 — cohaitungchi.com found an additional article What Does Magnesium Do For The Body? The Benefits And Potential Side Effects, Explained from the website www.womenshealthmag.com for the keyword benefits of magnesium for women.

There are certain nutrients you probably have at least some idea of what they do for you. But, while magnesium is important for your body to operate smoothly, it’s not as well-known as some others, like vitamin C and calcium. But it’s a good idea to at least have magnesium and its potential benefits on your radar.

“Magnesium is an essential micronutrient, meaning that we have to get relatively small amounts of it from our diet or via supplementation,” explains Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. Magnesium is a “co-factor” in a bunch of systems in your body which means without magnesium things just won’t function properly,” Keatley says.

In fact, magnesium as a role in more than 300 reactions in your body, including the breakdown of protein, regulation of your blood sugar, muscle function, and energy production, says Sonya Angelone, RD, a spokeswoman for the Academy of Nutrition and Dietetics. “Magnesium also helps transport calcium and potassium across cell membranes,” she adds.

Basically, magnesium does a lot. And, unfortunately, you probably don’t get enough of it. An analysis of data from the National Health and Nutrition Examination Survey (NHANES) found that 48 percent of Americans of all ages have less magnesium than they should.

FWIW: Most adult women should be getting between 310 and 360 milligrams of magnesium a day, depending on your age and whether you’re pregnant or breastfeeding. Get less than that and your body may not function as efficiently as it should.

So why should you care about magnesium? Here’s the rub.

Benefits Of Magnesium

Again, magnesium does a lot for your body. Here’s a breakdown.

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1. It can help with your workouts.

Magnesium is “crucial for proper muscle contractions,” Angelone says, noting that it helps prevent muscle cramps and has even been linked with helping people work out more. There’s preliminary data to support this, including an older study of 25 volleyball players that found that those who took 350 milligrams of magnesium a day jumped higher than their counterparts who took a placebo.

Another study of more than 2,500 women found that those who took in higher levels of magnesium had more muscle mass and power than people with lower magnesium levels.

2. It plays a role in heart health.

“Magnesium helps maintain a regular heart rhythm,” Angelone says. “It has also been found to help with atrial fibrillation and high blood pressure since it is a smooth muscle relaxant.”

One scientific review looked at the impact of magnesium supplements on risk factors for heart disease, including LDL (bad) cholesterol, HDL (good) cholesterol, and blood pressure levels, and found that it had a positive impact—especially in people who were deficient in magnesium.

3. It may help reduce your risk of developing depression.

“Magnesium helps block certain receptors in the brain, which can lead to less excitement and damage to the cell,” Angelone says. One data analysis of more than 8,800 people found that low magnesium intake was linked with depression in study participants who were under 65. In fact, those with the lowest levels of magnesium intake had a 22 percent greater risk of depression.

Still, it’s hard to say that low magnesium levels actually cause depression. “What is more likely is that individuals with depression have eating patterns that are not conducive to maintaining food magnesium status and that magnesium supplementation or increased intake in magnesium helps get everything back running to 100 percent,” Keatley explains. “But the underlying depression has to be dealt with.” So make sure to work with a mental health professional if you are experiencing symptoms of depression.

4. It could help ease anxiety symptoms.

One study of nearly 3,200 people found that those who had higher levels of magnesium had a lower risk of anxiety and depression. Magnesium deficiency “is associated with high stress levels which may contribute to anxiety,” Angelone says. “Magnesium may also help lower cortisol and increase GABA which, in turn, can help lower anxiety,” she adds.

5. It helps support healthy blood sugar levels.

Bear with us here for a sec: Magnesium competes with calcium in your body and high levels of calcium are linked with a decrease in production of insulin, which helps move glucose (aka sugar) into your cells where it’s used for energy. That “means more sugar stays in the blood, causing damage,” Keatley says.

On the flipside, magnesium can help your body’s use of insulin and keep those levels in balance, Angelone says. Research has actually linked higher magnesium levels with a lower risk of developing type 2 diabetes, which is when your body can’t make or use insulin properly.

6. It may play a part in tamping down inflammation.

Bodily inflammation has been linked with everything from pain to the development of serious health conditions like diabetes and cancer. As a result, controlling the inflammation can be beneficial.

But magnesium’s role in tamping down on inflammation is indirect. “Magnesium is a major player in glutathione, the body’s master antioxidant, but magnesium by itself does not have any anti-inflammatory benefits,” Keatley says. Magnesium also impacts the production of the active form of vitamin D in the body “which is related to a healthy immune system,” Angelone says.

7. It could help with PMS.

PMS can cause intense symptoms like pain and cramping, and magnesium may help. “The role of magnesium as a smooth muscle relaxant may help alleviate cramps,” Angelone says. One small study of 126 women found that those who took 250 milligrams of magnesium a day had less bloating, depression, and anxiety. Another scientific literature review determined that it may help with cramps.

8. It may help you sleep.

“Magnesium can help you relax and sleep longer,” Angelone says. “It can also help regulate melatonin secretion which helps a person fall asleep.”Magnesium also helps maintain healthy levels of GABA, a neurotransmitter, that promotes sleep, she points out.

Worth noting: One scientific review of 151 older adults with insomnia found that those who took magnesium supplements were able to fall asleep about 17 minutes faster.

Main Food Sources Of Magnesium

Magnesium is largely found in plant and animal foods, according to the National Institutes of Health (NIH). Some of the biggest sources include:

  • Pumpkin seeds
  • Chia seeds
  • Almonds
  • Spinach
  • Cashews
  • Peanuts
  • Soy milk
  • Black beans
  • Peanut butter
  • Potatoes
  • Rice
  • Oatmeal
  • Bananas
  • Salmon
  • Milk

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You can also take a magnesium supplement. It’s usually prescribed for people with conditions like Celiac disease, type 2 diabetes, and alcoholism, Angelone says. “Excess stress and caffeine can also deplete magnesium stores in the body,” she adds. Endurance athletes can also struggle with low magnesium levels, Keatley says.

How To Know If You’re Getting Enough Magnesium

Symptoms of low magnesium can vary depending on how long you’ve been deficient, Angelone says.

Early signs may include:

  • Loss of appetite
  • Nausea
  • Vomiting
  • Fatigue
  • Weakness

Magnesium deficiency that hasn’t been treated can include:

  • Numbness
  • Muscles cramps
  • Seizures
  • Abnormal heart rhythm
  • Low calcium
  • Low potassium

Magnesium Side Effects

There are a few potential side effects of taking a magnesium supplement. Angelone lists the following:

  • Watery poop or diarrhea
  • Upset stomach

If you have way too much magnesium, you could struggle with low blood pressure, an irregular heartbeat, and even a coma, Angelone says. “However, this is rare,” she adds.

If you’re concerned about your magnesium levels, talk to your doctor. They may want you to do some bloodwork to see where your magnesium levels stand and take things from there.

— Update: 10-02-2023 — cohaitungchi.com found an additional article Magnesium Benefits for Women’s Health ♀️ (10 Ways Mg Helps) from the website naturalcalm.ca for the keyword benefits of magnesium for women.

Given how key magnesium is for hormone health, reproductive health, metabolism, pain management, sleep, stress… It’s fair to say that the list of magnesium benefits for women’s health is extensive.

While everyone needs magnesium, women may need it more. And that’s not just bias. It’s science, actually:

The benefits of magnesium for women go beyond reproductive health and encompass all aspects of health. It would be impossible to list all of the ways magnesium is essential for women.

So, we’ve put together our top 10, based on issues that are commonly experienced by women at some stage in life.

Top 10 Ways Magnesium Helps Women’s Health:

Benefits of magnesium for women

Nearly All Women Are Low In Magnesium

Benefits of magnesium for women

These are just 10 ways that magnesium benefits women’s health! In fact, magnesium is essential for hundreds of biochemical reactions across the body. Every system and every cell needs magnesium. And yet…

Women get just 70% of their minimum requirements for magnesium.

Compare this to men who get 80%. Pound for pound, women have less magnesium circulating throughout their bodies, while they may need this mineral more.

It is unclear why women are less likely than men to meet magnesium requirements, but across several studies of populations around the world, women consistently come up short.

This is a serious issue because women may suffer more noticeably from magnesium deficiencies during pregnancy, breastfeeding and with PMS.

How Much Should You Supplement To Gain Magnesium Benefits For Women’s Health?

Benefits of magnesium for women

While the recommended intake of magnesium published by Health Canada is conservative, it can be helpful. You should aim to get at least the amount recommended for your age and stage of life.

Dr. Carolyn Dean, MD, ND, and author of The Magnesium Miracle, says that women should aim for 6 to 8 mg of magnesium per kilogram of weight, daily or 3 to 4.5 mg per pound of body weight.

(Sharing both since here in Canada, we tend to talk about our weight in pounds but measure our supplements in milligrams!)

A 150 lb woman should thus aim for 450 – 675 mg of magnesium a day through diet and supplements.

In other research on magnesium deficiency:

During pregnancy, periods of intense exercise and stress, it’s especially important to reduce magnesium that’s used up or lost at a faster rate. During these times, aim to get enough magnesium through diet and supplements to reach the higher end of the intake spectrum.

Natural Calm Magnesium for Women’s Health

Benefits of magnesium for women

Natural Calm is a highly-absorbable, fast-acting, and great tasting magnesium citrate supplement.

Choose our original powdered Natural Calm magnesium if you’d like to take your supplement as a hot, fruit-flavoured tea. It dissolves rapidly in water and is so soothing to drink! Plus, the flavours are organic and Natural Calm mag powder is sweetened with stevia.

If you’re not one to boil a kettle or add magnesium to a smoothie, try our magnesium in a gummy format.

Natural Calm Gummies are low in sugar, vegan, gluten-free and absolutely delicious! You’ll never have to worry about forgetting your magnesium supplement when you have these gummies on hand.


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About the Author: Tung Chi