Magnesium for Women's Health

By Suzanne Fenske, MD, FACOG, ABOIM, MSCP

Do you need magnesium? Probably. It won’t hurt and could be very helpful!

Magnesium is one of those supplements with benefits throughout the body and for so many women’s health concerns, including PCOS, PMS, pregnancy, and perimenopause. And with a high safety profile, it’s difficult to think of someone who shouldn’t take it.

Today’s article will unpack magnesium and provide information to help you meet your daily needs. Keep reading to discover:

• What is magnesium?
• Magnesium’s roles and health benefits
• Magnesium deficiency in women
• Food sources of magnesium
• Women’s health benefits of supplementation
• The different forms of magnesium
• Best practices for taking magnesium supplements

What is Magnesium? And Magnesium Benefits

Magnesium is an essential mineral that you must obtain from food. It’s found chiefly inside cells or as part of the bones and teeth. Only 1% of total body magnesium is in the blood, so it’s difficult to assess whole body magnesium levels.

Magnesium is a cofactor for over 300 enzymes, making it crucial for biochemical reactions for protein synthesis, energy production, bone strength, DNA synthesis, and much more. It’s essential for human health.

Magnesium is involved in:

• Detoxification
• Brain function
• Mood stability
• Bone health
• Muscle function
• Nervous system function
• Cardiovascular health
• Immune function
• Glucose and insulin regulation

Magnesium inadequacy or deficiency can cause issues in all these systems.

Magnesium Deficiency

Low magnesium levels contribute to oxidative stress and inflammation, affecting multiple body systems. Clinical magnesium deficiency may be rare and would result in severe electrolyte imbalances, causing symptoms such as:

• Loss of appetite
• Fatigue
• Weakness
• Nausea and vomiting
• Cramps
• Seizures
• Abnormal heart rhythms

Subclinical magnesium deficiency or inadequacy is more common, and quite widespread. This state occurs when magnesium levels are suboptimal.

According to 2013-2016 data, 48% of Americans ingest less magnesium through their diet than dietary guidelines suggest is required. Up to 15% of healthy adult women experience subclinical magnesium deficiency; in 18- to 22-year-olds, the rate is 20%.

Reasons explaining subclinical and clinical magnesium deficiency include:

• Not eating enough through the diet – this could be because of poor intake of fruits and vegetables and a diet high in processed foods where magnesium is lost through refining

• Poor agricultural soil – Even in produce-rich diets, produce may contain lower amounts of magnesium than they did once, depending on soil quality

• Poor absorption – digestive issues and aging may impact how much magnesium is absorbed

• Medication use – Certain medications, including oral contraceptives, can deplete body stores of magnesium

• Stress – stress is another factor affecting magnesium depletion; it causes an increased need for magnesium

• Excessive calcium intake – A high-calcium diet or high level of calcium supplementation can inhibit magnesium absorption

Aging is another factor to consider. As women age, they may eat fewer magnesium-rich foods, experience impaired absorption in the intestine, and see a drop in magnesium regulation mechanisms in the kidneys. Even a mild magnesium deficiency can contribute to sleep and cognitive issues. Chronic deficiency may play a role in many diseases that affect women after menopause, including heart disease, metabolic syndrome, type 2 diabetes, depression, dementia, and osteoporosis.

Food Sources of Magnesium

The recommended dietary allowance (RDA) for magnesium is 360 mg daily for teenage girls, 310 mg for women 19-30, and 320 mg for women over 31. The recommendation increases to 350-360 mg during pregnancy.

A magnesium-rich diet is a plant-rich diet as most of the top sources of magnesium are from plant foods. These include:

• Pumpkin seeds
• Chia seeds
• Almonds
• Spinach
• Cashews
• Peanuts
• Black beans
• Edamame
• Peanut butter
• Potatoes
• Brown rice
• Yogurt
• Oatmeal
• Kidney beans
• Banana
• Cacao
• Fish

If you can’t get enough magnesium from your diet or have increased needs, supplements can help make up the difference.

Benefits of Magnesium Supplementation for Women

A whole body of research explores magnesium levels and magnesium supplementation regarding various conditions, and the results are very positive. Optimizing magnesium status through supplementation may benefit these women’s health concerns:

• Improve PCOS symptoms and quality of life
• Reduce premenstrual stress
• Increase bone mineral density and decrease fracture risk
• Prevent or reduce period pain, PMS, menstrual migraines, and menopausal symptoms
• Improve blood sugar control in women with gestational diabetes
• Lower the risk of stroke
• Improve sleep quality
• Prevent or treat migraines
• Lower blood pressure

Types of Magnesium Supplements

When you look at supplement labels, there are many forms of magnesium to choose from. Some are better than others and have different benefits. Common forms of magnesium include:

• Magnesium oxide – Magnesium oxide is a common, cheap supplemental form of magnesium. It is poorly absorbed in the digestive tract and has a laxative effect. We don’t typically recommend this option as it can be harsh on the digestive system.

• Magnesium sulfate – Also known as Epsom salts, this type of magnesium is absorbed through the skin when added to a bath. Orally, absorption is poor, causing a laxative effect. We recommend Epsom salt baths as a relaxing ritual.

• Magnesium citrate – Magnesium citrate is a better form for absorption (although not the best) and is a gentle option for women with constipation. We typically recommend this form for digestive regularity.

• Magnesium glycinate – In this form, magnesium is bound to the amino acid glycine, which has a calming effect on the nervous system. Magnesium glycinate is well absorbed, calming, and supports sleep. This is one of our favorite forms of magnesium!

• Magnesium malate – Like magnesium glycinate, magnesium malate is well absorbed and bioavailable. It has many of the same benefits and you may see it along with magnesium glycinate in some supplements.

• Magnesium l-threonate – This type of magnesium is also well absorbed. Additionally, it can cross the blood-brain barrier to deliver magnesium to the brain. It’s a good choice for memory, cognition, and mental health benefits.

Magnesium Supplements Best Practices

Magnesium supplements are very safe, even at high dosages. Still, we always recommend discussing supplements with your healthcare team. Here are some tips for incorporating magnesium into your daily health habits:

• Start with food! Increase nuts, seeds, legumes, and other magnesium-rich food sources daily. These foods provide magnesium, other critical minerals, vitamins, antioxidants, and fiber to support overall wellness.

• Watch for loose stools. Loose stools are the primary side effect of taking too much magnesium. If this happens to you, return to a lower dose or try a magnesium form with better absorption rates.

• Take magnesium at night. We often recommend taking magnesium supplements in the evening before bed to reap all the relaxation and sleep benefits. Most people will tolerate magnesium on an empty stomach.

• Get personalized support. At TārāMD, we can help you see how magnesium fits into your overall health goals, suggest personalized dosages, and find the best high-quality supplement for you.

When it comes to magnesium questions or any other concern, TārāMD is your go-to resource! We offer individualized and comprehensive women’s care, including lifestyle, supplements, and other integrative approaches. Give us a call today!

References

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