9 Magnesium Health Benefits for Women, According to Nutrition Experts

This leads to the question: what are the primary advantages of magnesium, and what should you know if you’re considering a supplement? Nutrition specialists shed light on this crucial topic.

Magnesium is involved in numerous bodily functions, but there are several key benefits worth highlighting.

Improves Blood Sugar Management

“Magnesium plays a crucial role in how our body processes sugar,” explained Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. “It assists the action of insulin, the hormone responsible for controlling blood sugar levels.” Adequate magnesium enables insulin to function effectively, leading to improved blood sugar management, according to Keatley.

Aids in Stress Relief

When experiencing stress, the body tends to utilize more magnesium, which can diminish its efficacy in other necessary functions, noted Keatley. “Additionally, magnesium may help lessen the release of stress hormones like cortisol,” he added. “It acts as a natural calming agent that can help manage the body’s stress response.”

Reduces Anxiety and Depression

Magnesium is vital for brain function and emotional stability. “It plays a part in the release and utilization of neurotransmitters—chemicals that influence mood and feelings,” stated Keatley. This connection may explain why maintaining adequate magnesium levels could lead some individuals to feel less anxious or depressed.

Promotes Strong Bones

Magnesium is stored in bones and contributes significantly to bone health, as explained by Deborah Cohen, D.C.N., an associate professor at Rutgers University School of Health Professions. “Magnesium supplements can enhance bone density and lower the risk of fractures,” she noted. It also plays a role in regulating calcium and vitamin D, which are essential for strong bones, Keatley added.

Potentially Reduces Headaches

Research indicates that individuals with magnesium deficiency are at a heightened risk of headaches and may benefit from supplementation, Cohen noted. “Magnesium influences neurotransmitters and blood vessels in the brain,” Keatley elaborated. “This can prevent the brain signals that trigger migraines and keep blood vessels open, reducing headache occurrences.”

Supports Healthy Blood Pressure

Magnesium naturally helps to relax and expand blood vessels, making it easier for blood to circulate, which can aid in lowering blood pressure, according to Keatley. “It’s comparable to widen highways for smoother traffic flow.” However, Cohen advises getting magnesium from food sources when trying to manage blood pressure, since they also provide beneficial phytochemicals, antioxidants, and fiber, which are not present in supplements. A 2025 review in Hypertension found that magnesium appears beneficial for lowering blood pressure in those with high levels and deficiencies, although larger studies are warranted.

Improves Sleep Quality

Cohen points out that this benefit is still under investigation. However, some individuals report that magnesium supplements enhance their sleep, said Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. “Ninety percent of my clients face sleep difficulties,” she shared. “I often suggest taking magnesium before bedtime as it works wonders for sleep.” Why? “Magnesium promotes muscle relaxation and soothes the nervous system, preparing the body for restful sleep,” Keatley added. “It also plays a role in regulating the neurotransmitter GABA, which supports relaxation.”

Stimulates the Digestive System

Certain forms of magnesium, such as magnesium citrate, can have a laxative effect. Cording suggests taking it before bedtime, as many find that it prompts regularity by morning. “If someone is traveling, I might recommend magnesium citrate to encourage digestion,” she remarked.

May Alleviate PMS Symptoms

Research on this topic has yielded mixed findings. Some studies indicate that magnesium may help alleviate PMS symptoms like bloating and cramps, although results vary. If you’re experiencing these issues, consulting a doctor for personalized advice is prudent. If you choose magnesium as an option, 300 milligrams of magnesium stearate has proven to be the most effective dosage.

Before starting a supplement, consulting a doctor or registered dietitian is vital to determine if it’s necessary, Cohen emphasized. Your healthcare provider may assess magnesium levels through a simple blood test.

If you have been diagnosed with a magnesium deficiency, a supplement may be beneficial. “Individuals at greater risk include those with gastrointestinal disorders (like inflammatory bowel disease and celiac disease), type 2 diabetes, alcoholism, and older adults,” stated Keri Gans, R.D.N., author of The Small Change Diet.

For those seeking assistance with bone health, PMS symptoms, or digestive issues, it is best to consult a doctor before considering magnesium supplementation.

Certain medications can interact with magnesium, making it crucial to discuss potential interactions with your healthcare provider prior to commencing supplementation. According to the NIH, these medications include:

• Bisphosphonates
• Various classes of antibiotics
• Diuretics
• Proton pump inhibitors

Being on any of these medications doesn’t necessarily preclude magnesium use; however, you may need to time your intake differently. This is another important discussion to have with your healthcare provider.

The NIH recommends women require 310 to 320 mg of magnesium daily, while men should aim for 400 to 420 mg. For pregnant individuals, the suggested intake ranges from 350 to 360 mg daily. “Generally, as doses increase, less magnesium is absorbed, so more isn’t always better,” Cohen noted. To minimize side effects, it’s advised to take magnesium supplements with food, as taking them on an empty stomach may result in diarrhea, especially if dosages are high.

Excessive magnesium intake can lead to adverse effects, such as diarrhea, nausea, and stomach cramps. “Going overboard with magnesium supplements may disrupt the balance of other minerals like calcium and sodium,” Keatley mentioned. “Very high magnesium levels can also result in serious complications, including heart issues and kidney dysfunction.”

Regarding the optimal time for magnesium intake, Keatley noted that it varies by individual preference. “There isn’t a universally best time to take it, but some prefer evening doses for relaxation,” he said.

Ultimately, it is advisable to consult your doctor or a registered dietitian before initiating magnesium supplementation, as the appropriate dosage depends on individual health factors, dietary intake, and lifestyle.

Numerous foods are excellent sources of magnesium, and Keatley encourages obtaining the nutrient from food sources first. According to the NIH, here are some magnesium-rich foods to include in your diet:

• Pumpkin seeds
• Chia seeds
• Almonds
• Spinach
• Cashews
• Peanuts
• Shredded wheat
• Soy milk
• Black beans
• Edamame
• Peanut butter
• Potatoes with skin
• Brown rice
• Plain yogurt

Dietary supplements are intended to complement the diet and are not substitutes for medications. Consult a healthcare provider before taking supplements, particularly if you are pregnant, nursing, or considering giving them to a child.