Choosing the Right Magnesium Supplement for Women’s Health

Choosing supplements can be tricky. Each individual has distinct needs when it comes to vitamins and minerals. However, magnesium stands out as a frequently recommended daily supplement, especially for women. Nutritionist Dr. Sara Gottfried shared that around 75 to 80 percent of women may face magnesium insufficiency. Yet, determining the most suitable magnesium supplement for women can be perplexing.

This confusion arises from the variety of magnesium supplements available, each offering specific advantages. Looking to alleviate stress? There’s a magnesium option for that. Need an energy boost? There’s one for that too. Facing digestive challenges? There’s a magnesium supplement designed to help with that as well.

Before diving into specifics, let's explore magnesium's general significance in daily life for women. We consulted two knowledgeable nutritionists, Maya Feller and Georgia Thompson, to assist in selecting the right supplement.

Featured image by Michelle Nash.

Key Advantages of Magnesium

Magnesium plays a crucial role in energy production, protein synthesis, nervous system function, bone health, and blood sugar regulation, among other things.

“Magnesium is a vital micronutrient for our bodies, and maintaining healthy levels is essential for optimal functioning,” Thompson states. “Adequate magnesium intake correlates with numerous health benefits, like lower risks of hypertension, cardiovascular diseases, enhanced exercise performance, improved mental health, better sleep quality, and reduced chances of metabolic syndrome and diabetes.”

Why Are Magnesium Supplements Particularly Helpful for Women?

While everybody can benefit from extra magnesium, studies indicate that women often have a greater deficiency than men, as noted by Thompson.

“Magnesium is crucial for stress management and detoxification, both key for supporting women's hormonal balance, brain function, and digestion,” Thompson adds.

Research indicates that magnesium may help alleviate PMS symptoms, and it could also be advantageous during menopause and pregnancy. “It may lessen vasomotor symptoms like night sweats, enhance insulin sensitivity, and improve sleep disturbances,” Feller notes.

Recognizing Magnesium Deficiency

Both experts agree: signs of magnesium deficiency can include fatigue, lack of appetite, nausea, and headaches. As the deficiency worsens, symptoms might escalate to muscle weakness, spasms, cramps, or tingling in extremities.

Recommended Magnesium Dosage for Women

Dr. Sara Gottfried suggests starting with a dosage between 150 to 300 mg, ideally taken in the evening.

Top Magnesium Supplements for Women

We’re spotlighting five popular magnesium forms, highlighting their unique benefits, along with expert recommendations for each.

“While I advocate for a ‘food as medicine’ approach first,” Feller states, “supplementation can effectively address any gaps in nutrient intake.”

Magnesium Glycinate

Benefits: Promotes sleep, reduces anxiety

Recommended for: Stress relief, sleep disturbances

Combining magnesium with the amino acid glycine, this form is gentle on the stomach.

“Often used for its calming properties, it can help with mental health issues like anxiety, stress, and insomnia,” Thompson explains. “It’s also beneficial for inflammatory conditions such as heart disease and diabetes.”

Maya Feller’s Choice:

Now Foods Magnesium Glycinate

Georgia Thompson’s Choice:

Magnesium Glycinate Complex

Magnesium Oxide

Benefits: Supports digestive health, alleviates constipation

Recommended for: Gut health, easing constipation

Magnesium oxide is well-known for its effectiveness in relieving constipation.

“This form can act as a laxative when a quick bowel movement is needed or may help with heartburn,” Feller notes.

Georgia Thompson’s Choice:

Douglas Laboratories Magnesium Oxide

Magnesium Citrate

Benefits: Better absorption, digestive assistance

Recommended for: General supplementation, digestive troubles

If you struggle with absorbing magnesium oxide, magnesium citrate is a great alternative due to its high bioavailability.

Editor’s Favorite:

Juna Nightcap Sleep Gummies

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Both Experts Recommend:

Pure Encapsulations Magnesium

Magnesium L-Threonate

Benefits: Supports cognitive function

Recommended for: Brain health, memory improvement

Discovered in 2010, this highly absorbable form may help decrease neuroinflammation by increasing magnesium levels in the brain.

“This variant is frequently used for its potential benefits in cognitive function, including support for depression and age-related memory decline,” Thompson notes.

Maya Feller’s Choice:

Life Extension Neuro-Mag Magnesium L-Threonate

Georgia Thompson’s Choice:

Metagenics Mag L-Threonate

Magnesium Malate

Benefits: Energy production, relief from muscle soreness

Recommended for: Active women, muscle recovery

This form combines magnesium with malate acid, a compound crucial for energy cycles in the body, without the typical laxative effect.

Research has explored magnesium malate's effectiveness in pain relief for fibromyalgia patients and its role in muscle recovery.

Georgia Thompson’s Choice:

Designs for Health Magnesium Malate

Final Thoughts

You know your body best. We encourage you to assess your health needs when choosing a magnesium supplement. If you require additional guidance, consulting with a healthcare professional can provide personalized advice.