Magnesium is one of those nutrients that you’re probably aware of on some level, but you may be a little vague about the details of what exactly it does – and also what the magnesium benefits for women might be.
Magnesium is an abundant mineral in your body and is naturally present in many foods, and is also available as a dietary supplement, according to the National Institutes of Health (NIH). Magnesium is a cofactor (meaning it’s needed as part of a process) in more than 300 enzyme systems that regulate various reactions in your body, including the way your muscles and nerves function, your blood sugar levels, and your blood pressure.
Magnesium plays a role in energy production in your body, the development of your bones and even the synthesis of DNA and RNA. “Magnesium is essential for so many different body processes,” says Jessica Cording, MS, RD, author of The Little Book of Game-Changers: 50 Healthy Habits for Managing Stress and Anxiety. Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, agrees. “Magnesium is like a helper in our body that does many different tasks,” he says.
But despite all that magnesium can do, many people don’t get enough of it. “Many national nutrition surveys have found that as many as 48% of people in the U.S. consume less than the recommended daily allowance of magnesium,” says Deborah Cohen, DCN, associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School for the Health Professions .
Meet the experts: Jessica Cording, MS, RD, is author of The Little Book of Game-Changers: 50 Healthy Habits for Managing Stress and Anxiety; Deborah Cohen, DCN, is an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions; Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy.
What are the main benefits of magnesium and what should you do if you are interested in taking it as a supplement? Nutritionists break it down.
Magnesium benefits
Magnesium does a lot in the body, but there are a few specific things worth mentioning.
It helps in managing blood sugar levels
“Magnesium plays a role in how our bodies handle sugar,” says Keatley. “It helps with the action of insulin, the hormone that regulates blood sugar levels.” Having enough magnesium in your body allows insulin to work better and your body to regulate blood sugar levels more effectively, Keatley says.
It can help with stress management
Stress can cause your body to use more magnesium than normal, which can limit your body’s ability to perform other tasks using the nutrient, says Keatley. “Additionally, magnesium can help reduce the release of stress hormones such as cortisol,” he says. “It’s like a natural chill pill that can help control our body’s stress response.”
It can help with anxiety and depression
Magnesium helps regulate your brain function and mood. “It plays a role in the release and use of neurotransmitters, which are chemicals in our brain that influence our mood and emotions,” says Keatley. “This may be why getting enough magnesium can make some people feel less anxious or sad.”
It contributes to the maintenance of healthy bones
Magnesium is stored in bones and is an important part of bone health, Cohen says. “Magnesium supplements can help improve bone density and reduce the risk of fractures,” she says. Magnesium also helps regulate calcium and vitamin D, which are “critical” for building strong bones, says Keatley.
It can help with headaches
Research shows that people with a magnesium deficiency are at greater risk of headaches and may benefit from a supplement, Cohen says. “Magnesium can affect the neurotransmitters and blood vessels in our brain,” Keatley explains. “It can help prevent the brain signals that cause migraines and can also prevent blood vessels from constricting, which is a common cause of headaches.”
It supports healthy blood pressure levels
In the beginning, magnesium can help relax and dilate your blood vessels, says Keatley. “This makes it easier for the blood to flow and can help lower blood pressure,” he says. “It’s like making the highways wider so traffic can move more smoothly.” But it’s probably best to get your magnesium from food if you’re trying to lower your blood pressure, says Cohen. Research has not shown that magnesium supplements have had a significant impact on lowering blood pressure unless a person has prediabetes or insulin resistance. “Studies of people who consume more magnesium in food have less high blood pressure,” says Cohen. “This may be because food sources of magnesium are also high in phytochemicals, antioxidants and fiber – substances not found in supplements.”
It can help with sleep
Cohen emphasizes that this is still being investigated. However, Cording says some people find that magnesium supplements can help their sleep. “Ninety percent of my clients have trouble sleeping,” she says. “I always recommend taking magnesium before going to bed. It’s magic for sleep.” Why? “Magnesium helps relax our muscles and calm our nervous system, which can help us relax and get ready for sleep,” says Keatley. “It also plays a role in regulating the neurotransmitter GABA, which promotes relaxation and sleep.”
It can help you poop
Some types of magnesium, such as magnesium citrate, can have a laxative effect, says Cording. “I recommend taking it before bed because when people wake up eight hours later, they often feel ready to go,” she says. “If someone is traveling, I might suggest taking magnesium citrate to aid digestion.”
How to take magnesium
Cohen recommends keeping this in mind: “In general, less magnesium is absorbed with increasing doses, so more is not necessarily better,” she says. If you want to take a magnesium supplement, she recommends taking it with a meal.
“Taking magnesium supplements on an empty stomach can cause diarrhea,” says Cohen.
As for the best time of day to take it, Keatley says it’s really up to you. “There is no specific best time of day to take it, but some people like to take it in the evening because it can be relaxing,” he says.
Foods that contain a lot of magnesium
There are many foods that are high in magnesium, and Keatley recommends getting more of the nutrients in your diet from food first. These are the most magnesium-rich foods, according to the NIH:
- Pumpkin seeds
- Chia seeds
- Almonds
- Spinach
- Cashew nuts
- Peanuts
- Grated wheat
- Soy milk
- Black beans
- Edamame
- peanut butter
- Potato with skin
- Brown rice
- Plain yogurt
Side effects of magnesium
Taking too much magnesium can lead to side effects, including diarrhea, nausea and stomach cramps, Keatley says. “Overdoing magnesium supplements can indeed affect other minerals in the body, such as calcium and sodium,” he says. “High levels of magnesium can also lead to more serious side effects, including heart problems and kidney problems.”
How to find the right magnesium dosage
According to the NIH, it is recommended that adult women get 310 to 320 mg of magnesium per day and that adult men aim for 400 to 420 mg. (For pregnant people, that recommendation changes to 350 to 360 mg per day.)
But Keatley recommends consulting your doctor or a registered dietitian before taking magnesium, because the right dosage depends on your age, gender and specific needs. “They can look at your health, diet and lifestyle to figure out what the best amount is for you,” he says.
Dietary supplements are products that are intended to supplement the diet. They are not medications and are not intended to treat, diagnose, alleviate, prevent, or cure any disease. Be careful when taking nutritional supplements if you are pregnant or breastfeeding. Also, be cautious about giving supplements to a child unless recommended by the healthcare provider.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamor and more. She has a master’s degree from American University, lives by the beach and hopes to one day own a teacup pig and a taco truck.