Magnesium doesn’t usually make the wellness headlines, but it should. This humble mineral plays a quiet yet powerful role in keeping our bodies balanced and functioning smoothly. From helping muscles contract to supporting heart rhythm and regulating mood, magnesium is involved in over 300 essential biochemical reactions.

 

Despite its importance, many women don’t get enough magnesium in their daily diets - often without even realising it. Whether you’re dealing with PMS, navigating perimenopause, or well into postmenopausal life, magnesium may be a missing piece of your wellness puzzle.

 

Let’s explore 9 key reasons why magnesium matters for women at every stage of life - and how you can get more of it naturally.

 

During Menstruation

1. May Help Ease Menstrual Cramps:  Magnesium contributes to normal muscle function, which may be helpful during menstruation. Its potential muscle-relaxing effects could contribute to easing cramps and general discomfort.

2. Possible Mood Regulation: Magnesium is involved in nervous system regulation and neurotransmitter activity, including those linked to stress and mood. Although research is ongoing, adequate magnesium levels may be associated with more stable moods during the premenstrual phase for some people.

3. Might Help Reduce Bloating: By aiding in the body's electrolyte balance, including sodium and potassium, magnesium can help in reducing water retention and bloating that often accompany the menstrual cycle.

 

During Perimenopause

4. Supports Overall Hormonal Health: During perimenopause, hormones naturally shift. While magnesium isn’t a hormone, it supports systems in the body - like the adrenal glands and nervous system - that are influenced by hormonal changes.

5. May Promote Better Sleep Quality: Magnesium contributes to a reduction of tiredness and fatigue as it helps regulate the nervous system, which plays a role in rest and relaxation. For women experiencing disrupted sleep during perimenopause, magnesium may offer gentle support.

6. Supporting Bone Health: Magnesium contributes to the maintenance of normal bones and works alongside other nutrients like calcium and vitamin D. It plays a role in bone structure and helps activate vitamin D in the body, which is important for calcium absorption - particularly as bone density begins to change during this stage of life.

 

During Menopause

7. Lessening Menopausal Symptoms: There’s some emerging interest in how magnesium might affect temperature regulation. While more research is needed, some people have explored magnesium as part of their strategy for helping with hot flashes or night sweats.

8. Supports Cardiovascular Function: Magnesium can help maintain normal muscle and nerve function, including the heart. It’s also involved in blood vessel tone. These effects may be particularly relevant as cardiovascular risk factors increase post-menopause.

9. May Help with Emotional Wellbeing: Magnesium’s involvement in nervous system regulation may contribute to mood stability. While it’s not a replacement for mental health care, some women find that adequate magnesium levels may help them feel more balanced.

 

What Is the Daily Magnesium Requirement for Women?

Recommended daily intake varies slightly by age:

• Ages 14–18: 360 mg
• Ages 19–30: 310 mg
• Ages 31–50: 320 mg
• Ages 51+: 320 mg

 

These guidelines are general and can vary depending on your diet, stress levels, activity, or certain health conditions. If you’re unsure whether you’re getting enough, talking to a healthcare provider can help.

 

How Much Magnesium-Rich Food Would I Need to Eat to Reach My Daily Goal?

Let’s say for example that you are a woman in her 30s, the recommended dietary allowance (RDA) for magnesium is 310-320 mg per day.

Here are some examples of the magnesium content in various foods and how much you'd need to consume to help you hit 310-320 mg per day:

 

 Need Extra Help?

Supplements can be a helpful addition when food sources aren’t enough or if you’re dealing with specific issues. Here are two forms of magnesium that are commonly used: 

Magnesium Citrate

 

 

What it is: Magnesium bound to citric acid, known for good absorption. 

 

Common uses: Often taken to support digestion or as a general-purpose supplement.

 

How to use: Can be taken with or without food, most effective in morning.

 

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Magnesium Bisglycinate

 

What it is: Magnesium bound to glycine, an amino acid with calming properties.

Common uses: Many people use it to support sleep or relaxation.

How to use: Typically taken in the evening or 1 hour before bed.

 

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Magnesium is a quiet but important part of many body functions, and for women, it may be especially supportive during times of hormonal change, sleep disturbance, or physical stress. While it’s not a cure-all, getting enough magnesium - primarily through food, and supplements if needed - can be a helpful part of your overall wellness approach.