Did you know that magnesium has a series of benefits exclusively for women?
While magnesium is commonly known for being beneficial for sleep, anxiety, and cramps, magnesium is responsible for hundreds of enzymatic reactions in the body and can help for several other functions- some you may not even think of.
Specifically, for women, here is how magnesium can be of benefit:
Hormonal Balance & PMS Relief
Magnesium plays a crucial role in supporting hormonal balance and easing PMS symptoms by working on multiple levels. It helps the liver process and eliminate excess estrogen — vital for preventing issues like irregular cycles, weight gain, mood swings, and tender breasts, which often stem from estrogen dominance. Simultaneously, magnesium supports the adrenal glands, promoting progesterone production — a calming, mood-stabilizing hormone that counteracts estrogen. This balance is further reinforced by magnesium’s ability to regulate blood sugar, keeping insulin in check to prevent cortisol spikes that disrupt estrogen and progesterone levels. Beyond hormonal balance, magnesium acts as a natural muscle relaxant, easing uterine cramps caused by prostaglandins and reducing pain. It also boosts serotonin, the "feel-good" neurotransmitter, and supports GABA production, helping to alleviate mood swings, anxiety, and irritability while promoting better sleep. Additionally, magnesium helps balance electrolytes like sodium and potassium, minimizing bloating and water retention — two common PMS complaints — and relaxes blood vessels to reduce inflammation, preventing or easing hormonal headaches and migraines, particularly those triggered by fluctuating estrogen levels.
Improved Sleep & Stress Reduction
Magnesium is a powerful ally in promoting relaxation and improving sleep. It activates the parasympathetic nervous system — the "rest and digest" mode — helping your body wind down after a long day. By regulating GABA (gamma-aminobutyric acid), a calming neurotransmitter, magnesium quiets brain activity, leaving you feeling relaxed and ready for sleep. It also supports melatonin production, the hormone responsible for managing your sleep-wake cycle. Without enough magnesium, melatonin levels can drop, making it harder to fall asleep and stay asleep. Additionally, magnesium acts as a natural muscle relaxant, easing tension, cramps, and restlessness that can keep you tossing and turning. Studies even show that magnesium improves sleep duration and quality — especially beneficial for women struggling with insomnia, perimenopause, or stress-related sleep disturbances. Beyond sleep, magnesium helps regulate cortisol, the stress hormone that, when chronically elevated, disrupts hormones, sleep, and even weight. It supports the adrenal glands, helping keep cortisol levels in check, which fosters a sense of calm. Magnesium also boosts serotonin, the "happiness hormone" linked to improved mood — crucial during PMS, perimenopause, or high-stress periods when serotonin levels tend to dip. What’s more, chronic stress depletes magnesium levels, and low magnesium makes the body even more vulnerable to stress. This creates a vicious cycle, but replenishing magnesium can break the loop, strengthening your resilience to stress and helping you feel more balanced overall.
Bone Health
Magnesium plays a vital role in maintaining strong, healthy bones, with about 50-60% of the body’s magnesium stored directly in the bones. It works alongside calcium and phosphorus to support bone structure, and without enough magnesium, bones can become brittle and more prone to fractures. Beyond this, magnesium regulates parathyroid hormone (PTH) — a key player in controlling how calcium is absorbed into bones — and activates vitamin D in the kidneys, which is essential for proper calcium absorption. Without magnesium, calcium can’t do its job effectively, potentially leading to weaker bones or even calcium building up in the arteries instead of where it belongs. Research also shows that women with higher magnesium intake tend to have better bone mineral density, a critical factor in preventing fractures and osteoporosis. Additionally, magnesium has anti-inflammatory properties that help shield bones from damage caused by chronic low-grade inflammation — a problem that tends to increase with age and hormonal shifts. After menopause, when estrogen levels drop and bone loss speeds up, magnesium supports the adrenal glands and helps maintain hormone balance, indirectly slowing down this bone-thinning process and promoting long-term bone health.
Menopause Support
Magnesium offers valuable support for women navigating menopause, helping to ease hot flashes and night sweats by supporting the hypothalamus — the part of the brain responsible for regulating body temperature. By calming the nervous system and improving blood vessel function, magnesium can help reduce both the frequency and intensity of these uncomfortable symptoms. Beyond temperature regulation, magnesium plays a crucial role in heart health, which becomes even more important after menopause when the risk of heart disease increases. It helps regulate blood pressure, keeps arteries flexible, and supports healthy cholesterol levels. Additionally, magnesium improves blood flow and reduces inflammation, offering essential protection for long-term cardiovascular health.
As you can see, magnesium is imperative for women’s health, and believe it or not, magnesium deficiency is notably prevalent among women, with studies indicating varying rates across different populations and life stages. In Germany, a study found that 27.9% of women had deficient serum magnesium levels, compared to 21.9% of men. Among young women aged 18–22, the incidence of hypomagnesemia has been reported to be approximately 20%. The prevalence is even higher in certain groups; for instance, research indicates that up to 73.8% of women of fertile age may experience magnesium deficiency. Pregnant women are particularly susceptible, with studies showing deficiency rates ranging from 34.0% to as high as 78.9%, depending on the diagnostic criteria used.
If you’re worried about whether you have a magnesium deficiency, we highly recommend using our Upgraded Magnesium as a great bioavailable and ultra absorbable source of magnesium to help you in fixing not only deficiencies, but also supporting you in maintaining healthy levels onwards!