Magnesium is often called the ‘miracle mineral’ and for good reason. It plays a crucial role in over 300 biochemical reactions in the body, from regulating muscle and nerve function to supporting bone health and reducing stress.
Yet, many women just don’t get enough of it, despite its numerous health benefits. If you’ve ever wondered whether you should be taking magnesium, here’s everything you need to know.
// Why Magnesium Matters?
Magnesium is essential for overall wellness but it’s especially important for women. Supporting hormonal balance, easing PMS symptoms and improving sleep quality and just some of the advantages of taking magnesium. In addition, helping to maintaining strong bones - something critical as women age and become more prone to osteoporosis is another benefit. Studies have linked magnesium deficiency to increased anxiety, fatigue and muscle cramps, making it a must-have mineral for both your mental and physical well-being.
// Could you be Deficient?
Despite its importance, many women are unknowingly deficient in magnesium. Some common signs include:
• Muscle cramps and spasms
• Fatigue and low energy
• Difficulty sleeping
• Anxiety or mood swings
• Frequent headaches
• Sugar cravings
• Weak or brittle nails
If you’re experiencing any of these symptoms, it might be worth considering a magnesium supplement or increasing your intake through food.
// How to Get More Magnesium in Your Diet
The best way to ensure you’re getting enough magnesium is through a balanced diet. Foods rich in magnesium include:
• Dark leafy greens (spinach, kale)
• Nuts and seeds (almonds, pumpkin seeds)
• Whole grains (quinoa, brown rice)
• Avocados
• Dark chocolate
• Bananas
However, even with a healthy diet, many women still struggle to reach the recommended daily intake of 310–320 mg per day for adult women and this is where supplements can be super helpful.
// Choosing the Right Magnesium Supplement
If you’re considering taking a magnesium supplement, it’s important to choose the right type, as not all forms are absorbed equally by the body. Some of the most common forms and their benefits are:
• Magnesium Glycinate – Best for relaxation, sleep and stress relief.
• Magnesium Citrate – Helps with digestion.
• Magnesium Malate – Good for muscle recovery and energy production.
• Magnesium L-Threonate – Supports brain health and cognitive function.
// When Should I take Magnesium?
The timing of your magnesium intake depends pretty much on your needs. If you’re taking it for better sleep or stress relief, then taking it in the evening is best. If you need help with digestion or energy levels, taking it in the morning might be more effective.
// The Side Effects
Magnesium is generally safe but too much can cause digestive upset. Always start with a lower dose and increase gradually as needed. If you have kidney issues or take medications, it’s always best to consult your doctor before starting a supplement.
Magnesium is a powerhouse mineral that supports everything from sleep to stress relief. Whether you get it from food or supplements, ensuring you have enough can significantly improve your health and well-being. If you’ve noticed that you’re feeling fatigued, anxious or struggling with muscle cramps, it might be time to add more magnesium to your routine!