Magnesium: all you need to know

Magnesium is often called the “miracle mineral” for a reason—it plays a crucial role in over 300 biochemical processes in the body, impacting everything from energy production to hormonal balance. Yet, many women between the ages of 30 and 60 are unknowingly deficient in this vital nutrient, which can contribute to fatigue, stress, muscle tension, and even hormonal imbalances.

Why Magnesium Matters for Women 30-60

As women navigate different life stages—from fertility years to perimenopause and menopause—magnesium becomes even more essential. It helps regulate hormones, supports bone health, and plays a key role in managing stress and sleep. Let’s break down why magnesium should be a non-negotiable part of your wellness routine:

1. Hormonal Balance & PMS Relief

Magnesium helps regulate progesterone and estrogen levels, which is especially beneficial for women dealing with PMS, PCOS, or perimenopause. Studies show that adequate magnesium levels can help reduce bloating, mood swings, and menstrual cramps.

2. Supports Bone Health & Prevents Osteoporosis

Did you know that women lose up to 20% of their bone density after menopause? Magnesium is essential for calcium absorption and maintaining strong bones. Without enough magnesium, calcium cannot be properly utilized, increasing the risk of osteoporosis. Research even shows that osteoporosis is often linked to magnesium deficiency.

3. Better Sleep & Stress Reduction

Struggling with insomnia or feeling constantly stressed? Magnesium is known as nature’s relaxant because it helps regulate cortisol (the stress hormone) and promotes the production of GABA, a neurotransmitter that calms the nervous system. Many women report deeper sleep and improved mood when they increase their magnesium intake.

4. Heart Health & Blood Sugar Balance

Magnesium plays a critical role in regulating blood pressure and reducing the risk of cardiovascular disease. It also supports insulin sensitivity, making it an important mineral for women managing blood sugar fluctuations, metabolic syndrome, or weight gain.

5. Reduces Muscle Cramps & Migraines

If you suffer from leg cramps, muscle tightness, or frequent headaches, magnesium deficiency could be the culprit. Magnesium relaxes muscles and improves circulation, helping to prevent painful cramps and tension-related headaches. However, migraines can be tricky—while some benefit from magnesium’s ability to dilate blood vessels, others may need more vasoconstriction, in which case caffeine may be a better option.

Are You Magnesium Deficient?

It’s estimated that 50% of the population has suboptimal magnesium levels. If you are highly active or an athlete, that number jumps to 90%, as sweating depletes magnesium and other electrolytes. You may also be deficient if you:

• Suffer from chronic disease, chronic pain, or high stress

• Have had a traumatic brain injury (TBI)—which can reduce magnesium levels by 60%

• Experience symptoms like:

  • Muscle twitches, tightness, or tension (especially in trigger points around the head)

  • Hypertension

  • Restless legs

  • Frequent headaches or migraines

  • Neck & Back pain

  • Poor memory

  • Asthma

  • Menstrual problems

  • Depressio or anxiety 

  • Constipation

  • Kidney stones

    
    

How to Get Enough Magnesium

Most women don’t get enough magnesium from diet alone, so supplementation can be beneficial. However, not all magnesium forms are equal. Some of the best-absorbed options include:

• Magnesium bisglycinate – Highly absorbable and gentle on the stomach

• Magnesium citrate – A good option for digestion and constipation relief

• Magnesium malate – Great for energy and muscle pain

• Magnesium threonate – Crosses the blood-brain barrier, benefiting cognitive function

• Magnesium taurate – Supports heart health, good for high blood pressure

  
  

✅ Magnesium-Rich Foods: Almonds, spinach, pumpkin seeds, dark chocolate, avocado, and salmon.

✅ Supplements: Look for magnesium glycinate or magnesium citrate for best absorption.

✅ Topical Magnesium: Magnesium oil or Epsom salt baths can be great for relaxation and absorption through the skin but not as effective as supplementing through the pill.

Magnesium rich foods:

Magnesium & Vitamin D – A Synergistic Duo

Magnesium is essential for converting inactive Vitamin D into its active form (25-OH-Vitamin D). Without enough magnesium, even if you take vitamin D supplements, your body may struggle to properly use it.

Can Magnesium Make Symptoms Worse?

In some cases, magnesium can worsen headaches. This is because it dilates blood vessels, and migraines can be caused by either too much dilation or too much constriction. If your migraines worsen with magnesium, you may need a vasoconstrictor like caffeine instead.

Why Standard Magnesium Blood Tests Are Unreliable

Lab testing for magnesium is nearly worthless.

• 99% of magnesium is stored inside your cells, with only 1% in the bloodstream.

• Blood tests only detect the most severe deficiencies and do not reflect intracellular magnesium levels.

• If you suspect a deficiency, symptoms and lifestyle factors are often better indicators than lab tests.

  
  

How to Take Magnesium for Maximum Absorption

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  • Daily dosage: The RDA is 200mg, but for optimal benefits, aim for 400mg.

  • Absorption rate: Only 40% of oral magnesium is absorbed, and even less if you have gut inflammation or take certain medications.

  • Timing: Take magnesium on an empty stomach or before bed for relaxation.

  • Cofactors to enhance absorption:

    • Potassium – Works alongside magnesium for muscle function

    • Taurine & Vitamin B6 – Help transport magnesium into cells

    • Selenium (Se) – Helps retain magnesium inside the cell

    • Zinc (Zn) – Has a calming effect, helping with anxiety, panic attacks, and sleep disorders.

      
      

Which supplements do I advice?

Each of us faces different challenges. You might struggle with sleep, experience muscle cramps or joint pain, or even deal with digestive issues. As mentioned earlier, each of these concerns benefits from a specific form of magnesium. If you're looking for a good place to start, I personally recommend the magnesium complex from Vitakruid. Each pill contains 200 mg, providing balanced support. Plus, as a subscriber, you can get 10% off your order by using the code leafylife10.

Get Your Magnesium Here

Final Thoughts

Magnesium is a powerful ally for women’s health, yet many are unknowingly deficient. Whether you’re dealing with hormonal imbalances, stress, sleep issues, or bone health concerns, ensuring adequate magnesium intake can make a huge difference in your overall well-being.

If you’re unsure whether you’re getting enough, consider

working with a health practitioner to optimize your intake. Your body will thank you!