why women need magnesium - magnesiumn rda woman

Why Women Need Magnesium

From supporting healthy blood sugar levels to promoting heart health, magnesium is a powerhouse that can benefit the body in many ways. It offers health benefits to men and women, young and old.

It is, however, essential for women. This vital nutrient will keep you healthy and strong all through the various stages of your life. 

If you need to know more about why women need magnesium, keep reading. This article will discuss all the key facts about women’s health and the effects of magnesium.

The Importance Of Magnesium

What is magnesium, and why do we need it?

Magnesium is a mineral. It is a major player in hundreds of enzyme reactions in the human body. It is needed for just about every important process in your body’s functioning. Magnesium is especially important for:

  • Cellular energy production
  • Glucose metabolism
  • Protein synthesis
  • Bone and muscle strength
  • Heart health
  • Immune system support
  • Healthy nervous system functioning
  • Digestion 

Why Supplementation Is Essential

While it is still possible to obtain magnesium from our diets, the nutrient density in many natural foods can be impacted by the use of herbicides, pesticides, and chemical fertilisers.

When your body does not get enough of this all-important mineral from the diet, it will leach it from magnesium stores in your bones.

This can lead to some severe complications to your health. Luckily there are many different magnesium supplements on the market. Two of the most common forms you may have seen are magnesium glycinate and magnesium citrate.

Your choice of the formulation will depend on your specific needs, but for all-around health benefits, we recommend our chelated magnesium glycinate.

This product has high absorption and bio-availability rates that are gentle on the digestive system. And an added benefit is that it is vegan-friendly and completely free from artificial fillers and low-quality ingredients.

The Benefits Of Magnesium For Women’s Health

Magnesium is of particular benefit to women’s health, as it can treat, alleviate or reduce the risk of many health issues in females. From puberty to menopause, women of all ages can benefit from taking magnesium supplements.

Here are the top 12 health benefits of magnesium:

Alleviates Menstrual Pain

Menstrual pain is a sad reality for many women of childbearing age. The uterus contracts during the menstrual period, which can cause lower abdominal pain and sometimes severe cramps. Magnesium supplements can help due to the relaxing effect it has on muscles.

It also helps combat menstrual pain by curbing the production of prostaglandins. These are chemical compounds that can trigger pain during a woman’s menstrual cycle.

Helps With PCOS

Polycystic Ovary Syndrome, or PCOS, affects many women during their fertile years. This hormonal disorder can cause irregularities in the menstrual cycle and can even lead to infertility.

Women with this condition are much more likely to have a magnesium deficiency. This may be why most of the women with PCOS also suffer from insulin resistance, which has been linked to low levels of magnesium.

Magnesium supplementation is helpful with both these conditions as it increases insulin-dependent glucose uptake. This is because it regulates blood glucose levels, which can improve and even reverse insulin resistance.

The main benefit of magnesium supplementation for sufferers of PCOS is its ability to reduce inflammation. As inflammation is a driving force behind PCOS, magnesium supplementation may therefore offer relief to PCOS patients.

Treats PMS Symptoms

PMS, or pre-menstrual syndrome, affects millions of women. It can present as mood disturbances, breast tenderness, and bloating, among other symptoms.

According to the American College Of Obstetricians and Gynaecologists experts, taking magnesium supplements may help treat these PMS symptoms.

Magnesium normalises the action of the hormone progesterone on your central nervous system. It also promotes healthy estrogen excretion. As menstrual and menopausal issues are usually hormone-related, magnesium’s effect on these hormones offers relief in all conditions.

Prevents Migraines

As many as 43% of women experience migraines due to rising estrogen levels resulting from puberty. Women also make up as much as 85% of people diagnosed with chronic migraines.

This hormonal link to migraines may also be the reason why many women experience them during menstruation. As stated above, magnesium plays a role in regulating the levels and effects of the hormones estrogen and progesterone.

According to the American Migraine Association, magnesium supplementation can be useful in preventing migraines.

Reduces Pre-Eclampsia Risk In Pregnancy

Pre-eclampsia is a potentially life-threatening condition that can develop during pregnancy. It is characterised by the presence of proteins in the urine and high blood pressure levels.

This serious medical complication sometimes arises when there is a magnesium deficiency, and therefore magnesium supplementation can reduce the risk of this dangerous pregnancy condition.

Relieves Leg Muscle Cramps

Leg cramps are common during pregnancy, as the body has higher demands due to excess weight and compression of the legs’ blood vessels.

Magnesium can play a significant role in relieving leg muscle cramps as it directly affects the muscles and nerves.

Maintains Normal Blood Pressure

Hypertension, or high blood pressure, is a medical condition marked by high pressure in the arteries. This can be very dangerous, as it affects the transportation of blood from the heart to the rest of the body.

Many see hypertension as a male health issue, but it affects many women, especially those over 40. Menopausal women may be at even greater risk of hypertension and its related medical conditions than men.

Magnesium may reduce high blood pressure and is, therefore, of great benefit to hypertension patients. It lowers blood pressure by relaxing the muscles, especially the veins and arteries. This, in turn, prevents the blood vessels from constricting, which is what raises blood pressure.

As an added bonus, other minerals crucial for healthy blood pressure, like calcium and potassium, are balanced with magnesium.

Eases Perimenopause Issues

Perimenopause, the lead-up to menopause and the cessation of the menstrual cycle, can be a tough stage to go through. Your body might experience several changes caused by fluctuating hormone levels.

Magnesium has been found to alleviate many symptoms associated with this stage of life, including the dreaded “hot flashes”.

Perimenopause and menopause are also often marked by a decrease in sex drive caused by the decrease in testosterone. Because magnesium has been found to increase testosterone levels, it may also help to treat a low sex drive.

Important for Bone Health

Magnesium plays a critical role in maintaining bone mineral density. This is good news for women, as osteoporosis (brittle bones) affects many post-menopausal women.

Most people believe calcium to be essential for strong bones, and it is, but did you know that magnesium is essential for calcium absorption? If you are a mature woman, magnesium supplementation can greatly help reduce the risk of osteoporosis.

Improves Cardiac Health

Magnesium plays a major role in heart health. Magnesium deficiency is a common factor in people with congestive heart failure.

More women die of heart disease than men. It kills more women older than 65 than all cancers.

This risk may be lowered with the implementation of magnesium supplements in the diet, as magnesium is incredibly beneficial for cardiovascular health.

Lessens The Risk Of Stroke

The same process that leads to coronary artery disease (the build-up of fatty plaques in the arteries) may also affect the brain. This means that the risk of stroke is just as likely as a heart attack. Why is this important for women?

Unfortunately, women are at a higher risk of stroke than men, and this risk increases with age.

As magnesium has been found to improve neurological disorders, it can lessen the risk of stroke and be used in the treatment of other neurological conditions. Part of this may be the reduction of blood pressure that magnesium provides. A severe increase in blood pressure can cause a hypertensive crisis, a type of stroke.

Combats Insulin Resistance

Insulin resistance is a condition that exists when the body does not respond to the hormone insulin. It renders it unable to convert glucose into energy. Insulin resistance is the main feature of type II diabetes and can also be detected in people with pre-diabetes.

Excess belly fat is one of the first indications that you may be insulin resistant. There is a much more sinister reality surrounding insulin resistance, though. Insulin resistance is not only associated with diabetes and excess fat but is also linked to cancer-specific mortality in postmenopausal women.

How can magnesium assist? Magnesium helps to transport glucose across the cell membrane, helping to reduce the incidence of insulin resistance.

Hypomagnesaemia (magnesium deficiency) is frequently seen in diabetic patients. Magnesium supplementation is therefore advised for sufferers of this debilitating condition.

Can You Obtain All The Magnesium You Need From Your Diet?

Getting the vitamins and minerals, you need from your diet is always preferable. Magnesium is readily available in a healthy, balanced diet containing fruits, vegetables (green leafy vegetables contain magnesium and potassium), milk products, whole grains and legumes. Nuts and seeds are a great snack food source of this mineral.

Vegetarians and vegans may get enough magnesium from their diet as they eat more plant-based magnesium-rich foods. However, others who don’t necessarily follow a healthy diet may have a magnesium deficiency, which can negatively impact our health.

This is where supplementation can be of great benefit.

Magnesium dosage for women’s health

There is no one-size-fits-all answer to the question of how much magnesium women need for optimal health, as the ideal dosage depends on a number of individual factors. However, most experts recommend that women consume between 310 and 320 mg of magnesium daily.

Magnesium RDA Female

Many different factors go into determining the NRV (nutrient reference value) or recommended daily allowance (RDA) of magnesium for women. Age, activity level, pregnancy status, and menopausal status all play a role in how much magnesium a woman needs. The RDA for magnesium is 310 mg/day for women aged 19-30 and 320 mg/day for women over 30. For pregnant women, the RDA is 360-400 mg/day. And for lactating women, the RDA is 320-360 mg/day.

Magnesium requirements may be higher in women who have certain medical conditions or who take certain medications. Speak with your doctor if you think you may need to supplement your diet with magnesium.


Magnesium is a very important mineral that performs a host of vital functions in the human body. While it is needed by both men and women for optimal health, it is especially beneficial to women’s health.

Are you concerned that you are not getting enough of this mineral from your diet, or do you suffer from any of the conditions listed above? Consider magnesium supplementation for optimal health.