{"id":455252,"date":"2026-02-07T22:36:19","date_gmt":"2026-02-07T22:36:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/455252\/"},"modified":"2026-02-07T22:36:19","modified_gmt":"2026-02-07T22:36:19","slug":"nutrition-experts-reveal-9-magnesium-health-benefits-for-women","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/455252\/","title":{"rendered":"Nutrition Experts Reveal 9 Magnesium Health Benefits for Women"},"content":{"rendered":"

There are plenty of vitamins and minerals we can link directly to the ways they benefit our health. Calcium<\/a>? Stronger bones. Vitamin A? Better eyesight. But the benefits of others are not as easy to see\u2014and in the case of magnesium, it’s because the essential mineral does so many things in the body. Indeed, the magnesium benefits for women are wide-ranging and surprising. <\/p>\n

Magnesium is an abundant mineral in your body and it\u2019s naturally present in many foods, per the National Institutes of Health<\/a> (NIH). Magnesium is required in more than 300 different reactions in your body, including those that regulate your muscle and nerve function, your blood sugar levels, and your blood pressure. What’s more, while true magnesium deficiency<\/a> is rare, nearly 50%<\/a> of Americans ingest less than the recommended amounts of magnesium on a daily basis. <\/p>\n

Meet the experts: Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety<\/a>; Deborah Cohen, D.C.N.,<\/a> an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions; Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy<\/a>; Keri Gans, R.D.N., author of The Small Change Diet<\/a><\/p>\n

So, what are the main benefits of magnesium and what do you need to know if you\u2019re interested in taking it as a supplement? Here, nutrition experts break it down.<\/p>\n

Top magnesium benefits
<\/p>\n

Magnesium does a lot in the body, but there are a few specific things worth noting.<\/p>\n

It may improve blood sugar management<\/p>\n

\u201cMagnesium plays a role in how our body handles sugar,\u201d said Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy<\/a>. \u201cIt helps with the action of insulin, the hormone that controls blood sugar levels.\u201d When you have enough magnesium in your body, insulin can work better and your body can manage blood sugar more effectively, Keatley said. <\/p>\n

It may help you deal with stress<\/p>\n

Stress can cause your body to use more magnesium than usual, which can limit your body\u2019s ability to do other tasks with the nutrient, Keatley said. \u201cIn addition, magnesium can help reduce the release of stress hormones like cortisol,\u201d he said. \u201cIt\u2019s like a natural chill pill that can help keep our body\u2019s stress response in check.\u201d<\/p>\n

It can reduce feelings of anxiety and depression<\/p>\n

Magnesium helps regulate your brain function and mood. \u201cIt plays a role in releasing and using neurotransmitters, which are chemicals in our brain that affect our mood and emotions,\u201d Keatley said. \u201cThis might be why getting enough magnesium may help some people feel less anxious or sad.\u201d<\/p>\n

It keeps your bones strong<\/p>\n

Magnesium is stored in bones and is an important part of bone health, said Deborah Cohen, D.C.N.,<\/a> an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions. \u201cMagnesium supplements may help improve bone density and decrease fracture risk,\u201d she said. Magnesium also helps regulate calcium and vitamin D, which are \u201ccrucial\u201d for building strong bones, Keatley added. <\/p>\n

It may help prevent headaches<\/p>\n

Research<\/a> suggests that people with a magnesium deficiency are at a greater risk for headaches and may benefit from a supplement, Cohen said. \u201cMagnesium can affect the neurotransmitters and blood vessels in our brain,\u201d Keatley explained. \u201cIt can help prevent the brain signals that cause migraines and can also keep blood vessels from narrowing, which is a common cause of headaches.\u201d<\/p>\n

It could support healthy blood pressure <\/p>\n

At baseline, magnesium can help to relax and widen your blood vessels, Keatley said. \u201cThis makes it easier for blood to flow and can help lower blood pressure,\u201d he added. \u201cIt\u2019s like making the highways wider so that traffic can move more smoothly.\u201d But it\u2019s probably best to get your magnesium from food if you\u2019re trying to lower your blood pressure, Cohen noted, “because food sources of magnesium are also high in phytochemicals, antioxidants and fiber\u2014substances not found in supplements.\u201d A 2025 review in Hypertension<\/a> found that magnesium seems to be beneficial for lowering blood pressure in people with high blood pressure and magnesium deficiency, but more large studies are needed.<\/p>\n

It may help you sleep better<\/p>\n

Cohen stressed that this is still being explored. However, some people find magnesium supplements can help their sleep<\/a>, said Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety<\/a>. \u201cNinety percent of my clients struggle with sleep,\u201d she said. \u201cI always recommend taking magnesium before bed. It\u2019s magic for sleep.\u201d Why? \u201cMagnesium helps to relax our muscles and calm our nervous system, which can help us wind down and get ready for sleep,\u201d Keatley said. \u201cIt also plays a role in regulating the neurotransmitter GABA, which encourages relaxation and sleep.\u201d <\/p>\n

It may help stimulate your digestive system<\/p>\n

Some types of magnesium, like magnesium citrate<\/a>, can have a laxative effect, Cording said. \u201cI recommend taking it before bed because when people wake up eight hours later, they\u2019ll often feel ready to go,\u201d she said. \u201cIf someone is traveling, I may suggest taking magnesium citrate to stimulate digestion.\u201d <\/p>\n

It might improve PMS symptoms<\/p>\n

Research on this one has definitely been mixed. Some studies<\/a> have shown that taking magnesium can tamp down on PMS symptoms like bloating and cramps, but the results are not definitive. If you\u2019re struggling with PMS symptoms, it\u2019s a good idea to talk to a doctor for personalized guidance on how to help you cope. (And, if you decide together to go the magnesium route, keep in mind that 300 milligrams of magnesium stearate seems to be the most effective<\/a>.)<\/p>\n

What you need to know about taking a magnesium supplement<\/p>\n

If you\u2019re considering taking a supplement, it\u2019s important to consult a doctor or registered dietitian to see if you actually need it, Cohen said. (Your healthcare provider will check the levels of magnesium in your body with a simple blood test.)<\/p>\n

If you are, in fact, deficient in magnesium, a supplement may be helpful. \u201cThose at a higher risk for a deficiency include people with gastrointestinal diseases (such as inflammatory bowel disease and celiac disease), type 2 diabetes, alcoholism, and the elderly,\u201d said Keri Gans, R.D.N., author of The Small Change Diet<\/a>.<\/p>\n

If you\u2019re looking for help with bone strength, PMS symptoms, or to help you poop, it\u2019s also a good idea to at least check in with your doctor before putting yourself on a magnesium supplement. <\/p>\n

Meanwhile, there are certain medications that can interact with magnesium, making it important to talk to your prescribing doctor before starting a magnesium supplement. According to the National Institutes of Health (NIH), those medications include: <\/p>\n

Bisphosphonates Several classes of antibiotics Diuretics Proton pump inhibitors<\/p>\n

If you\u2019re on any of these medications, it doesn\u2019t necessarily mean that you can\u2019t take magnesium\u2014you just may need to space it out a little bit. But, again, that\u2019s a conversation to have with your doctor. <\/p>\n

It\u2019s recommended that adult women have 310 to 320 mg a day of magnesium and that adult men aim for 400 to 420 mg, per the NIH<\/a>. (For pregnant people, that recommendation changes to 350 to 360 mg a day.) \u201cIn general, less magnesium is absorbed with increasing doses, so more is not necessarily better,\u201d Cohen said. If you want to take a magnesium supplement, she recommended having it with food. \u201cTaking magnesium supplements on an empty stomach can cause diarrhea,\u201d Cohen explained, especially if you’re taking a large dose. <\/p>\n

Taking too much magnesium can also lead to side effects, including diarrhea, nausea, and stomach cramps, Keatley said. \u201cGoing overboard with magnesium supplements can indeed affect other minerals in the body, like calcium and sodium,\u201d he added. \u201cHigh levels of magnesium can also lead to more serious side effects, including heart issues and kidney problems.\u201d<\/p>\n

As for the best time of day to take magnesium<\/a>, Keatley said it\u2019s really up to you. \u201cThere isn\u2019t a specific best time of day to take it, but some people like to take it in the evening as it can be relaxing,\u201d he said. <\/p>\n

Finally, Keatley recommended consulting with your doctor or a registered dietitian before putting yourself on magnesium, since the right dosage depends on your age, gender, and specific needs. \u201cThey can look at your health, diet, and lifestyle to figure out the best amount for you,\u201d he said. <\/p>\n

Magnesium-rich foods to add to your diet<\/p>\n

There are a lot of foods that are high in magnesium, and Keatley recommended trying to get more of the nutrient in your diet from food first. These are the most magnesium-rich foods, according to the NIH:<\/p>\n

Pumpkin seedsChia seedsAlmondsSpinachCashewsPeanutsShredded wheatSoymilkBlack beansEdamamePeanut butterPotato with skinBrown ricePlain yogurt<\/p>\n

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.<\/p>\n

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