Magnesium is the unsung hero of the mineral world, driving over 300 biochemical reactions that are vital for our overall health and survival—from keeping out heart pumping, to making sure we get a good night’s sleep. And for women it’s particularly vital.
How much magnesium do women need?
Our bodies can’t produce magnesium, so we have to get it from our diet—either through the foods we eat, or by taking a supplement.
The recommended amount of magnesium you need is:
- 300mg a day for men (19 to 64 years)
- 270mg a day for women (19 to 64 years)
However, factors like age, pregnancy and health conditions (especially high blood pressure, type 2 diabetes, and alcohol use disorder) can affect how much magnesium you need.
6 reasons women need magnesium
Here are six reasons why women should take care to get enough magnesium.
Magnesium plays a key role in regulating your hormones—including oestrogen, progesterone, insulin, and thyroid hormones. So it’s a good idea to be mindful of your magnesium intake during life’s transitions, like your menstrual cycle, pregnancy, and menopause (not-so-fun fact: research has suggested a link between magnesium deficiency and PMS).
Since magnesium can calm your nervous system and stabilise your body temperature, some women find it helpful for reducing the frequency and intensity of hot flashes during menopause.
Magnesium can relax the muscles of the uterus and reduce prostaglandins (hormone-like substances that impact pain, inflammation and uterine contractions), helping with period pain.
Studies show that women are more likely to be stressed than men and, of course, can also suffer from PMS mood swings. Magnesium can help lift your mood by encouraging serotonin production, and supports a healthy nervous system to increase your resilience to stress.
Hormonal changes can make women especially susceptible to fatigue. Without magnesium, your body struggles to convert food into energy, leaving you feeling tired and drained. So consider a magnesium supplement to give yourself a natural boost.
While calcium gets most of the limelight for bone health, magnesium is just as important. It helps the body absorb calcium effectively, contributing to strong, healthy bones—especially crucial for women at risk of osteoporosis.
How to get enough magnesium as a woman
Foods like leafy greens, nuts, seeds, and whole grains are great sources of magnesium, but many women don’t get enough from diet alone.
That’s why supplements, especially those derived from bioavailable forms like marine magnesium, can be an effective way to meet your daily needs.
From supporting your energy to balancing your hormones, magnesium can be a game-changer for women’s health. Make sure it’s part of your wellness routine to reap the benefits—after all, who doesn’t want to wave goodbye to PMS?!