Magnesium for Women: Are You Getting Enough?

Magnesium deficiency is a silent epidemic, often flying under the radar despite being essential for optimal health. While vitamin D supplementation has become mainstream, magnesium remains critically underappreciated. Ironically, to properly absorb and utilize vitamin D, your body also needs sufficient magnesium. It’s time to spotlight magnesium’s vital role in women’s health.

The Magnesium Deficiency Epidemic

A 2018 review highlighted magnesium deficiency as a public health crisis, stating that nearly 50% of Americans consume less than the Estimated Average Requirement for this mineral. With such widespread insufficiency, it’s critical to assess your magnesium intake and address potential shortfalls.

Why Magnesium Matters: A Vital Nutrient for 600+ Biochemical Processes

Magnesium is indispensable for more than 600 biochemical functions in the body, including:

• DNA and RNA synthesis
• Nervous system regulation (muscle contraction and nerve impulses)
• Blood sugar and blood pressure control
• ATP production (cellular energy)
• Bone health and development

Signs You Might be Magnesium Deficient

Symptoms of chronic magnesium deficiency are widespread and often misdiagnosed. Some signs include:

• Muscle cramps, spasms, or twitches
• Abnormal heart rhythms
• Fatigue, weakness, and anxiety
• Migraines, depression, and irritability
• Insomnia or difficulty sleeping
• Constipation and bloating

Chronic low magnesium is also linked to conditions such as:

• Osteoporosis, PMS, and thyroid dysfunction
• ADHD, anxiety disorders, and depression
• Fibromyalgia and chronic fatigue
• Insulin resistance, diabetes, and cardiovascular disease

Why is Magnesium Deficiency So Common?

In Paleolithic times, humans consumed around 600 mg of magnesium daily. Now, the average intake for a modern woman is a meager 17 mg per day. Several factors contribute to this massive decline:

• Dietary changes: Refined, processed foods lack magnesium.
• Soil depletion: Our food has less magnesium due to nutrient-poor soils.
• Water quality: Soft, demineralized water reduces magnesium intake.
• Certain medications: Diuretics and antacids can deplete magnesium.
• Excess calcium: Too much calcium, particularly from supplements, interferes with magnesium absorption.

Testing for Magnesium Deficiency: What Works?

Most magnesium in your body is stored in tissues, not blood, making standard blood tests unreliable for detecting deficiency. However, a serum magnesium test can provide some insight into bone health, and a red blood cell (RBC) magnesium test gives a better picture of intracellular levels. However, even RBC levels don’t tell you the amount of magnesium stored in your tissues.

How Much Magnesium Do You Need?

The RDA for adult women is 300-320 mg per day, but this amount might only prevent deficiency rather than provide the optimal amount that women need to thrive. I recommend aiming for 300 to 600 mg daily, from food and supplements if needed. Start with healthy magnesium-rich foods:

• Spinach — 1 cup: 157 milligrams (40% DV)
• Chard — 1 cup: 154 milligrams (38% DV)
• Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
• Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
• Almonds — 1 ounce: 80 milligrams (20% DV)
• Black Beans — ½ cup: 60 milligrams (15% DV)
• Avocado — 1 medium: 58 milligrams  (15% DV)
• Figs — ½ cup: 50 milligrams (13% DV)
• Banana — 1 medium: 32 milligrams (8% DV)

When dietary magnesium is insufficient, you can add magnesium as a supplement. Most women prefer to take their magnesium supplement in the evening because it can help with relaxation and sleep.

Best Magnesium Supplements: What to Choose

Not all magnesium supplements are created equal, and brands matter. The supplement industry is under-regulated, so it’s important to get a trusted brand, as we explain here in this article. Next, there are many different forms of magnesium, which makes it confusing. All of them are magnesium, so they all work, but each has a unique benefit. Here’s a quick guide to finding the right form for you:

• Magnesium Malate: Helpful for fibromyalgia or muscle pain.
• Magnesium Glycinate: Best for general use and well-absorbed.
• Magnesium Orotate: Supports heart health.
• Magnesium L-threonate: Ideal for brain health.
• Magnesium Citrate: A good option for occasional constipation as it has a mild laxative effect.

My favorite form of magnesium is glycinate, and I’m partial to a buffered chelated form manufactured by Albion lab. Many quality supplement companies get their magnesium from Albion–look for “Albion TRAACS” on the label. TRAACS stands for “The Real Amino Acid Chelate System,” a distinctive version of magnesium intertwined with amino acids, crafting a unique “chelate.”

Topical and Drinkable Magnesium

Topical magnesium (sulfate) in the form of Epsom salt baths, gels, creams, and rollers is also highly effective, especially for muscle cramps, spasms, and relaxation. This form is well absorbed through the skin.

You can boost your magnesium intake by using electrolytes. I recommend electrolytes with no added sugar. Those with stevia or monk fruit are fine. My favorites are Citrus Salt by LMNT and Blueberry Pomegranate by IQMix.

The Calcium-Magnesium Balance

In a future post, I’ll cover the delicate balance between calcium and magnesium and why both are needed for bone health, muscle function, and overall well-being. Stay tuned!

Questions about magnesium? Please ask below, or message me directly for personal help.