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Supplements are subjective. Every body requires a unique cocktail of vitamins and minerals. But if there’s one daily supplement nutritionists tend to agree on, it’s magnesium—particularly for women. “I don’t recommend a supplement across the board for everyone but the one that women most commonly need is magnesium,” Dr. Sara Gottfried told me earlier this year. “About 75 to 80 percent of us have an insufficiency.” Despite that certainty, there’s less clarity on what the best magnesium supplement for women actually is.
That’s likely because there are so many different forms of magnesium supplements, each of which has unique benefits. Say you’re looking to reduce stress. There’s a magnesium supplement for that. You want more energy. There’s a magnesium supplement for that. Having digestive issues? There’s a lovely laxative-like magnesium supplement that one.
But before we go niche, let’s talk about the broad role of magnesium in a woman’s day-to-day life. To guide us on her supplement journey, we turned to two notable nutritionists, Maya Feller and Georiga Thompson.
Featured image by Michelle Nash.
Key Benefits of Magnesium
Magnesium is involved in everything from energy production, protein synthesis, nervous system regulation, bone health, blood glucose control—the list goes on and on.
“Magnesium is one of the most important micronutrients for the human body, and maintaining healthy levels is essential in order to feel and function at our best,” Thompson says. “Adequate magnesium intake is associated with a variety of positive health outcomes, including a reduced risk of hypertension and cardiovascular diseases, muscle function and exercise performance, improved mental health, better sleep quality, and a reduced risk of metabolic syndrome and diabetes.”
Why are magnesium supplements so beneficial for women in particular?
While everyone can benefit from a magnesium boost, women tend to be more deficient in the micronutrient than men, according to Thompson.
“Magnesium plays a key role in both stress management and detoxification which are essential for supporting women’s hormones, brain function, and optimal digestion,” Thompson adds.
Research suggests that magnesium can also help ease PMS symptoms. It could be beneficial during both menopausal transitions and pregnancy. “It has the potential to reduce vasomotor symptoms [night sweats], increase insulin sensitivity, and reduce sleep disturbances,” adds Feller.
What does magnesium deficiency look like?
Both our experts agreed: fatigue, low appetite, nausea, and headaches are all early signs of magnesium deficiency. As the deficiency progresses, it may result in symptoms like muscle weakness, spasms, cramps, or tingling in the hands or legs.
What MG of Magnesium Should Women Take
Dr. Sara Gottfried recommends starting with 150 to 300 mg at night.
The Best Magnesium Supplements for Women
For our purposes, we’re focusing on five popular forms of magnesium supplements, their unique benefits, and our experts’ production recommendations for each.
“While I firmly believe we should always strive to use a ‘food as medicine’ approach first,” notes Feller, “supplementation can be an amazing way to ensure we’re covering all of our bases.”
Magnesium Glycinate
Benefits: Sleep support, anxiety reduction
Recommended for: Stress relief, sleep issues
A combination of the mineral magnesium and an amino acid called glycine, this form may be especially good for those with a sensitive stomach.
“This is often used for its calming effects and ability to help manage mental health issues such as anxiety, depression, stress, and insomnia,” Thompson says. “It’s likewise used to treat inflammatory conditions like heart disease and diabetes.”
Magnesium Oxide
Benefits: Digestive health, constipation relief
Recommended for: Gut health, constipation
Magnesium has earned a reputation for being an effective constipation solution, thanks mainly to magnesium oxide—one of the mineral’s most common forms, created with ions of magnesium and oxygen.
“Magnesium oxide may be used as a laxative when the bowels need to be emptied quickly (before surgery or in the case of constipation) or to relieve heartburn,” Feller says.
Magnesium Citrate
Benefits: Enhanced absorption, digestive support
Recommended for: General supplementation, digestive issues
Want the benefits of magnesium oxide but have a hard time absorbing it into your gut? Consider magnesium citrate, one of the most bioavailable forms of magnesium (meaning it’s easily absorbed into your digestive tract).
Magnesium L-Threonate
Benefits: Cognitive function support
Recommended for: Brain health, memory enhancement
Identified in 2010, this highly bioavailable form can help reduce neuroinflammation by raising magnesium levels in the brain.
“This version is most often used for its potential brain-boosting benefits, such as support for depression, Alzheimer’s disease, and age-related memory loss,” Thompson says.
Magnesium Malate
Benefits: Energy production, muscle soreness relief
Recommended for: Active women, muscle recovery
A combination of magnesium and malate acid, an organic compound that is integral to energy cycles within the body. (This one doesn’t include magnesium’s typical laxative effect._
“Research has examined the use of magnesium malate in pain reduction for people with fibromyalgia as well as its use in general muscle recovery,” Feller notes.
Final Thoughts
Nobody knows your body better than you. At Camille Styles, we encourage our readers to evaluate their own health needs to choose the right magnesium supplement—if one is needed at all. If you’re looking for more guidance, a healthcare provider can offer a more personalized consultation.