Magnesium is a mineral and electrolyte that plays an important role in many body processes. This includes blood pressure control, bone health, and muscle contraction. You can get magnesium through many foods or as a dietary supplement. Magnesium may be particularly useful for women looking to maintain good health.
Premenstrual symptoms affect 80-90% of women around the world. About 50% of women have been diagnosed with premenstrual syndrome (PMS).
PMS is at least one physical, emotional, or behavioral symptom that happens one to two weeks before menstruation (your period) and gets better within a few days of menstruation. These symptoms can affect your social, work, or school life. A more severe version of the syndrome is called premenstrual dysphoric disorder (PMDD), which includes at least five physical or emotional symptoms.
Studies have shown that magnesium levels are lower in women with PMS. Increasing magnesium intake through diet or supplementation may help prevent and treat symptoms caused by PMS. In these studies, participants took magnesium for at least two months to see improvement. However, other studies found that magnesium does not affect PMS symptoms.
More research is needed to understand magnesium’s role in PMS and the best dose to help treat symptoms.
Magnesium plays an important role in muscle function, specifically muscle relaxation and contraction. In women, muscle function is important for movement, posture, and overall metabolism. Low magnesium can raise your risk for muscle cramps, weakness, spasms, and overall pain. Low levels can also raise your risk for injury and impaired recovery after exercise.
Studies have found that magnesium supplements can help lessen muscle pain and cramps while improving muscle strength. One study in older women found that magnesium (300 milligrams a day) improved muscle health and physical movement in those with low magnesium levels. More research is needed to understand the best dose for muscle health.
Magnesium can help prevent or treat bone conditions like osteoporosis (weak and brittle bones). Osteoporosis affects 21.2% of women over the age of 50. The condition can raise your risk for fractures.
Magnesium plays a role in forming and healing your bones. Magnesium also helps regulate your calcium and vitamin D levels, which affects bone health. Many studies have found that low magnesium can raise your risk for osteoporosis and fractures. Magnesium also improves inflammation and oxidative stress, which are risk factors for osteoporosis.
A dose of at least 400-800 milligrams daily is recommended for bone health.
Not getting enough sleep can greatly affect your daily life and overall health. In women, sleep can be affected by hormonal effects during menstruation, pregnancy, and menopause. Sleep disorders like restless leg syndrome (RLS) and insomnia may also be more common in women during these phases of life.
Research suggests magnesium can help with sleep by making you feel calm and relaxing your muscles. Having low magnesium levels can also lower the amount of melatonin in your body. Melatonin is the hormone that helps you feel sleepy and tells your body when it is time to wake up.
Studies have found that magnesium may improve how well you sleep and how quickly you fall asleep. Other studies have found that magnesium does not affect your sleep quality. More research is needed to understand magnesium’s role in sleep.
Magnesium plays a role in mood regulation, brain health, and stress response. Taking magnesium supplements may improve symptoms related to anxiety and depression.
The exact way that magnesium helps with mental health is not well understood. The mineral raises the release of serotonin and dopamine, two hormones that affect mood and well-being. Studies have found low levels of magnesium in people with mood disorders like anxiety and depression.
Magnesium doses shown to be effective for anxiety and depression typically range between 200-400 milligrams daily.
More research is needed to understand magnesium’s role in improving mental health.
As women get older, their risk for heart disease and high blood pressure rises. Magnesium plays an important role in how well the heart and blood vessels work, and can help manage inflammation throughout the body. Maintaining normal magnesium levels is essential for heart health.
Low magnesium levels have been found in people with high blood pressure, heart failure, and other cardiovascular (heart and blood vessel) conditions. Researchers have found that magnesium supplementation can lower your risk for cardiovascular disease.
Data on magnesium in heart health is conflicting. While studies have found improvement with magnesium supplements, the change is often small. Adding magnesium to a heart-healthy diet or medications you are already taking may offer you better results.
Research suggests a magnesium dose of 300-600 milligrams daily can lower your risk for high blood pressure and heart disease. However, more research is needed to determine the best dose.
Hot flashes are a common symptom around the time of menopause. They likely occur due to an imbalance of hormones throughout the body before and during menopause.
Magnesium may help treat and prevent hot flashes by protecting the brain and regulating hormone levels. However, data is not consistent on using the mineral to help with hot flashes. While some studies have found benefit, others have found no improvement in symptoms with magnesium. More studies are needed to understand magnesium’s role in hot flashes and the best dose to help.
The recommended dietary allowance for magnesium ranges from 310-400 milligrams in women. Food sources for magnesium include green leafy vegetables, nuts, seeds, and many foods rich in fiber. About 30-40% of magnesium consumed through food is absorbed by the body.
If you cannot get enough magnesium through your diet, you can also take a supplement. Magnesium supplements are available in various forms, including liquid, pill, powder, and gummy. You can also directly apply magnesium to your skin as a cream, lotion, or oil.
There are also different forms of magnesium, including magnesium oxide, chloride, and citrate. Certain forms are associated with different uses. For example, magnesium citrate solution is often used as a laxative, while magnesium oxide tablets are better suited for a daily supplement.
The tolerable upper limit of magnesium supplements in women is 350 milligrams. Higher doses raise your risk for side effects like upset stomach and diarrhea.
