What does magnesium do for females? Magnesium is an essential mineral supporting over 300 enzymatic reactions vital to women's health throughout all life stages. For women specifically, magnesium contributes to bone density maintenance, cardiovascular function, muscle and nerve health, and normal calcium metabolism. The mineral plays particularly important roles during menstruation, pregnancy, and menopause, when physiological demands change. Adequate magnesium intake supports energy production, blood pressure regulation, and may influence mood and premenstrual symptoms, though research continues to develop. Understanding magnesium's multifaceted functions helps women optimise their nutritional intake and overall wellbeing across different life phases.

What Does Magnesium Do for Females?

Magnesium is an essential mineral that plays a vital role in over 300 enzymatic reactions throughout the body, making it particularly important for women's health across all life stages. This mineral acts as a cofactor in numerous biochemical processes, including energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. For women specifically, magnesium contributes to bone health, normal calcium metabolism, and cardiovascular function.

The mineral appears to be involved in neurotransmitter function, which may influence mood regulation—though research in this area is still developing. Magnesium supports the parathyroid glands, which regulate calcium metabolism, making it important for maintaining bone density. This becomes increasingly relevant for women approaching and during menopause, when oestrogen decline accelerates bone loss.

Some research suggests women may experience fluctuations in magnesium levels throughout the menstrual cycle, though evidence is limited. Magnesium's muscle-relaxing properties may influence muscle function, including smooth muscle in the uterus.

Deficiency in magnesium can manifest through various symptoms including fatigue, muscle cramps, weakness, and in severe cases, abnormal heart rhythms. Women who are pregnant or breastfeeding may have specific requirements. If you experience severe symptoms such as palpitations, chest pain, seizures, or new confusion, seek urgent medical attention. Understanding magnesium's multifaceted roles helps explain why maintaining adequate levels is important to women's overall health and wellbeing throughout different life stages.

Key Health Benefits of Magnesium for Women

Bone Health

Magnesium is integral to bone structure, with approximately 60% of the body's magnesium stored in bone tissue. It supports bone health through multiple mechanisms: regulating calcium and vitamin D metabolism, affecting parathyroid hormone secretion, and influencing bone-forming cells (osteoblasts) and bone-resorbing cells (osteoclasts). Observational research indicates that adequate magnesium intake is associated with higher bone mineral density in women, particularly postmenopausal women who face increased osteoporosis risk. The mineral works synergistically with calcium and vitamin D, and deficiency may impair the effectiveness of these nutrients in maintaining skeletal integrity.

Premenstrual Syndrome (PMS) and Menstrual Health

Some studies have explored magnesium's potential role in alleviating premenstrual symptoms, though evidence quality varies and is limited. Research suggests that magnesium supplementation may help reduce symptoms such as bloating, mood changes, and breast tenderness in some women. The mineral's muscle-relaxing properties may also contribute to reduced menstrual cramping (dysmenorrhoea) in some cases. However, magnesium is not routinely recommended by NICE for PMS or dysmenorrhoea as a first-line treatment. Any trial should be discussed with a healthcare professional and considered as an adjunct to evidence-based treatments.

Cardiovascular Health

Magnesium contributes to cardiovascular health by supporting normal heart rhythm, vascular tone, and blood pressure regulation. It acts as a natural calcium channel blocker, promoting vasodilation and potentially influencing blood pressure. Women's cardiovascular risk increases significantly after menopause, making adequate magnesium intake particularly relevant during this life stage. Observational studies have associated higher magnesium intake with reduced risk of cardiovascular events, though causality has not been established.

Mood and Mental Wellbeing

Magnesium's involvement in neurotransmitter function and stress response systems suggests potential relevance for mood regulation, though research in this area is still emerging. Some evidence indicates that magnesium status may influence anxiety and low mood, though there is no established link between magnesium deficiency and mental health conditions. Women experiencing mood fluctuations should seek evidence-based mental health support rather than relying on supplements alone.

How Much Magnesium Do Women Need Daily?

The recommended daily intake of magnesium for women varies according to age and physiological status. According to UK dietary reference values, adult women aged 19 and over require approximately 270 mg of magnesium daily. This recommendation is based on maintaining adequate magnesium balance and supporting normal physiological functions.

Pregnancy and Lactation

During pregnancy, magnesium requirements do not increase in the UK guidelines, remaining at 270 mg daily, as the body adapts through enhanced absorption efficiency. For breastfeeding women, requirements increase to approximately 320 mg daily due to magnesium secretion in breast milk. These figures are based on UK Department of Health Dietary Reference Values. Pregnant and breastfeeding women should discuss their individual needs with their midwife or GP, particularly if experiencing symptoms that might suggest deficiency.

Factors Affecting Requirements

Several factors can influence magnesium status in women. Certain medications can affect magnesium levels, including proton pump inhibitors (PPIs), some diuretics, and certain antibiotics. The MHRA advises considering magnesium monitoring before and during long-term PPI therapy, especially in patients also taking digoxin or diuretics. Women with gastrointestinal conditions such as Crohn's disease or coeliac disease may have impaired absorption. Additionally, high alcohol consumption and poorly controlled diabetes can increase magnesium losses.

Assessing Adequacy

Most women in the UK obtain magnesium through their regular diet, though national nutrition surveys suggest some women, particularly younger adults, may have intakes below recommended levels. Serum magnesium testing is not routinely performed as it poorly reflects total body stores, with only 1% of magnesium present in blood. Clinical assessment considers dietary intake, symptoms, and risk factors. Women concerned about their magnesium status should consult their GP rather than self-diagnosing or self-treating with high-dose supplements.

Best Food Sources and Supplements for Women

Dietary Sources of Magnesium

A balanced diet typically provides adequate magnesium for most women. Excellent food sources include:

• Green leafy vegetables: Spinach, kale, and Swiss chard contain high magnesium levels due to the mineral's presence in chlorophyll

• Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds provide concentrated magnesium alongside healthy fats

• Whole grains: Brown rice, wholemeal bread, oats, and quinoa offer magnesium plus fibre

• Legumes: Black beans, chickpeas, and lentils are magnesium-rich and versatile

• Dark chocolate: Contains significant magnesium (choose varieties with ≥70% cocoa)

• Avocados: Provide magnesium along with potassium and healthy monounsaturated fats

• Fish: Mackerel, salmon, and halibut contain moderate amounts

Food processing and refining can significantly reduce magnesium content, so choosing whole, minimally processed foods optimises intake. Water hardness varies across the UK, with hard water contributing small amounts of magnesium.

Magnesium Supplements: When and Which Type

Supplementation should be considered only when dietary intake is insufficient or specific medical conditions warrant it. Various magnesium formulations exist, with differing bioavailability:

• Magnesium citrate: Well-absorbed and commonly used; may have mild laxative effects

• Magnesium glycinate: Gentle on the digestive system, less likely to cause diarrhoea

• Magnesium oxide: Less well-absorbed

• Magnesium chloride: Reasonably well-absorbed

Note that magnesium hydroxide and magnesium sulfate are the forms typically used as laxatives in the UK. Magnesium supplements should not be used to self-treat constipation without medical advice.

Important Safety Considerations

Supplements should not exceed 400 mg of elemental magnesium daily from supplements alone (in addition to dietary intake) without medical supervision, as excessive intake can cause diarrhoea, nausea, and abdominal cramping. Very high doses may lead to serious adverse effects including hypotension and cardiac arrhythmias. Women with kidney disease should avoid magnesium supplements unless specifically prescribed, as impaired renal function reduces magnesium excretion, risking dangerous accumulation.

Magnesium can interact with several medications. Take magnesium supplements at least 2-4 hours apart from tetracycline or quinolone antibiotics, at least 4 hours apart from levothyroxine, and follow specific timing instructions for bisphosphonates (usually taken on an empty stomach with no supplements for at least 30 minutes afterwards). Women taking regular medications should consult their GP or pharmacist before starting supplementation. Pregnant women should seek medical advice before taking any supplements beyond standard antenatal vitamins.

If you experience side effects from magnesium supplements, report them through the MHRA Yellow Card scheme (yellowcard.mhra.gov.uk). For most women, focusing on magnesium-rich whole foods represents the safest and most effective approach to meeting requirements.

Frequently Asked Questions