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.
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.
Magnesium is indispensable for more than 600 biochemical functions in the body, including:
Symptoms of chronic magnesium deficiency are widespread and often misdiagnosed. Some signs include:
Chronic low magnesium is also linked to conditions such as:
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:
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.
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:
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.
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:
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 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.
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.
Dr. Laura Paris is a women’s health specialist who provides Acupuncture and Functional Medicine care at her two clinics in Capitola and Monterey, California. She also works with women remotely in the United States through telehealth appointments. Learn more about Laura here, and message her directly here.
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