Given how key magnesium is for hormone health, reproductive health, metabolism, pain management, sleep, stress… It’s fair to say that the list of magnesium benefits for women’s health is extensive.
While everyone needs magnesium, women may need it more. And that’s not just bias. It’s science, actually:
“In women, in particular, there are various physiopathological conditions that may increase magnesium requirements, useful for both disease prevention and treatment. Indeed magnesium is well recognized in obstetrics and gynecology areas.” (Effect of magnesium supplementation on women’s health and well-being)
The benefits of magnesium for women go beyond reproductive health and encompass all aspects of health. It would be impossible to list all of the ways magnesium is essential for women.
So, we’ve put together our top 10, based on issues that are commonly experienced by women at some stage in life.
Magnesium helps balance the entire hormone system, reducing complications with PMS, pregnancy, postpartum, libido, and menopause
Magnesium builds strong bones, so women can prevent osteoporosis
Magnesium reduces anxiety, stress, and depression by balancing the output of adrenaline and cortisol
Magnesium can help to reduce migraines and headaches, both of which are more commonly experienced by women
Magnesium facilitates production, storage and transport of energy
Magnesium helps to balance blood sugar and regulate metabolism, helping prevent diabetes and make it easier to maintain a healthy weight
Magnesium activates Omega 3s and makes vitamin D absorbable, both of which support mood, brain health and reduce inflammation
Magnesium relaxes muscles, reducing muscle pain, and speeding up recovery from exercise
Magnesium prevents thickening and clotting of the blood, which contributes to PMS, migraines, and stroke
Magnesium reduces hypertension, protecting women from the often undiagnosed risk of heart attack
These are just 10 ways that magnesium benefits women’s health! In fact, magnesium is essential for hundreds of biochemical reactions across the body. Every system and every cell needs magnesium. And yet…
Women get just 70% of their minimum requirements for magnesium.
Compare this to men who get 80%. Pound for pound, women have less magnesium circulating throughout their bodies, while they may need this mineral more.
“One study found that 10 out of 11 apparently healthy women were magnesium-deficient based on the oral magnesium load test.” (Subclinical magnesium deficiency)
It is unclear why women are less likely than men to meet magnesium requirements, but across several studies of populations around the world, women consistently come up short.
This is a serious issue because women may suffer more noticeably from magnesium deficiencies during pregnancy, breastfeeding and with PMS.
While the recommended intake of magnesium published by Health Canada is conservative, it can be helpful. You should aim to get at least the amount recommended for your age and stage of life.
Dr. Carolyn Dean, MD, ND, and author of The Magnesium Miracle, says that women should aim for 6 to 8 mg of magnesium per kilogram of weight, daily or 3 to 4.5 mg per pound of body weight.
(Sharing both since here in Canada, we tend to talk about our weight in pounds but measure our supplements in milligrams!)
A 150 lb woman should thus aim for 450 – 675 mg of magnesium a day through diet and supplements.
In other research on magnesium deficiency:
“Various studies have shown that at least 300 mg magnesium must be supplemented to establish significantly increased serum magnesium concentrations…’
In other words, most people need an additional 300 mg of magnesium per day in order to lower their risk of developing numerous chronic diseases.
So while the recommended daily allowance (RDA) for magnesium (between 300 and 420 mg/day for most people) may prevent frank magnesium deficiency, it is unlikely to provide optimal health and longevity, which should be the ultimate goal.”
During pregnancy, periods of intense exercise and stress, it’s especially important to reduce magnesium that’s used up or lost at a faster rate. During these times, aim to get enough magnesium through diet and supplements to reach the higher end of the intake spectrum.
Natural Calm is a highly-absorbable, fast-acting, and great tasting magnesium citrate supplement.
Choose our original powdered Natural Calm magnesium if you’d like to take your supplement as a hot, fruit-flavoured tea. It dissolves rapidly in water and is so soothing to drink! Plus, the flavours are organic and Natural Calm mag powder is sweetened with stevia.
If you’re not one to boil a kettle or add magnesium to a smoothie, try our magnesium in a gummy format.
Natural Calm Gummies are low in sugar, vegan, gluten-free and absolutely delicious! You’ll never have to worry about forgetting your magnesium supplement when you have these gummies on hand.
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