Magnesium is one of the most essential minerals for overall health, recognized for its broad range of benefits, from promoting restful sleep to supporting bone strength. But how crucial is magnesium specifically for women's health, and what unique benefits does it offer?
Newsweek reached out to experts to find out how low magnesium levels uniquely impact women and to determine whether it's a supplement that all women should consider taking. Afterall, it can attribute to a number of women's health problems such as polycystic ovary syndrome (PCOS), pregnancy and the menopause.
Despite the recommended daily intake being 420 mg for men and 320 mg for women, the average American diet typically falls short, providing only around half of the necessary magnesium. In fact, a 2018 study published in The Journal of the American Osteopathic Association suggests that up to 50 percent of the U.S. population may be magnesium-deficient.
Why Magnesium Is Essential for Women's Health
Jacob Teitelbaum is a board-certified internist, known expert in the fields of chronic fatigue syndrome, fibromyalgia, sleep and pain. Teitelbaum, the author of numerous books including From Fatigued to Fantastic!, told Newsweek that symptoms of the following conditions can improve by taking magnesium supplements:
- Insulin Resistance and Weight Gain (including PCOS): Magnesium deficiency is associated with insulin resistance and weight gain, conditions common in PCOS (polycystic ovarian syndrome). Magnesium supplementation, often combined with other nutrients, has shown benefits for managing these conditions.
- Mood Disorders (PMS, Anxiety, Depression): Hormone-related mood disorders such as PMS, anxiety, and depression are often exacerbated by low magnesium levels. Research shows that supplementing with magnesium and vitamin B6 significantly alleviates PMS symptoms.
- Menopausal Symptoms (Hot Flashes and Depression): Lower magnesium levels can intensify hot flashes and depression associated with menopause, while supplementation has been found to reduce the frequency and severity of hot flashes.
- Pregnancy Health: Magnesium is essential for a healthy pregnancy, helping to prevent and treat conditions such as eclampsia, high blood pressure, and preterm birth.
- Bone Health: Magnesium deficiency worsens bone density loss, increasing the risk of osteoporosis and fractures.
- Fatigue and Chronic Fatigue Syndrome (CFS), Fibromyalgia, Long COVID: These conditions, which are three to four times more common in women than in men, are often linked to low magnesium levels. Magnesium is crucial for cellular energy production, and deficiency can drive symptoms of low energy and fatigue in these conditions.
- Autoimmune Disorders: Women are three times more likely to experience autoimmune conditions due to genetic factors. Low magnesium levels can increase susceptibility to oxidative stress and inflammation, both of which can exacerbate autoimmune diseases.
What Are the Symptoms of Magnesium Deficiency?
Dr. Kaywaan Khan, a private general practitioner, told Newsweek that low magnesium levels can manifest subtly, often going unnoticed without professional assessment.
Fatigue, Muscle Cramps and Constipation
Khan, who works at Harley Street Clinic, Hannah London, said: "Magnesium plays a large role in muscle relaxation and function, so when levels are low, this can cause increased muscle cramps, spasms or a feeling of weakness.
"This can also affect the digestive tract as magnesium helps stimulate peristalsis, the wave-like muscle contractions that move food through the intestines. Without enough magnesium, these contractions are weakened, leading to slower transit time and potential symptoms of constipation.
"Fatigue and lethargy are also common with magnesium deficiency, as magnesium is essential for energy production within cells."
Poor Mental Health
Magnesium is the fourth most abundant mineral in your body, so it's no wonder low levels can affect you both mentally and physically.
Khan explained: "As magnesium helps to regulate neurotransmitters that impact mood, other symptoms can be emotional alongside the physical impact of magnesium deficiency.
"As a result, women may experience anxiety, irritability or sudden mood changes. Additionally, magnesium helps to relax blood vessels and regulate blood flow to the brain. Magnesium deficiency can cause these vessels to constrict, and when coupled with emotional stress, this can result in headaches and migraines.
Severe Magnesium Deficiency
It's easy to attribute symptoms like muscle cramps or low mood to other causes such as premenstrual syndrome (PMS) or too much exercise. But, as magnesium deficiency progresses, more serious symptoms may develop, including numbness, tingling, muscle contractions, cramps, seizures, personality changes, abnormal heart rhythms, and even coronary spasms, according to research.
Khan added that chronic low magnesium levels have been associated with a heightened risk of conditions such as hypertension, type 2 diabetes, and osteoporosis, all of which can negatively impact long-term health.
Should All Women Take Magnesium?
When it comes to supplements, there's no one-size-fits-all approach; in fact, too much of a good thing can sometimes be harmful. Newsweek consulted Khan, Teitelbaum, and Dr. Resham Uttamchandani, a double board-certified physician—to find out if magnesium supplementation is beneficial for all women.
Los Angeles-based Uttamchandani, the founder of Doctor U, a video consultation platform, told Newsweek: "Magnesium is essential for women's health, impacting everything from bone density and energy levels to mood and sleep quality. Since our bodies can't produce magnesium on their own, it's crucial to obtain it through diet or supplements. While foods like leafy greens, nuts, and whole grains are great sources, it's often unrealistic to consume enough daily to meet magnesium needs—especially during times like pregnancy, high stress, or intense exercise.
"For example, reaching the daily requirement of 320 mg would mean eating 2 cups of spinach, 1 avocado, and a handful of almonds every day. Plus, modern farming practices have depleted soil nutrients, leaving many foods with less magnesium than they had decades ago.
"Lab testing frequently reveals that even with a balanced diet, many women still have low magnesium levels. This is where magnesium supplementation can step in to fill the gaps and support overall wellness."
Teitelbaum added: "Unless one is prepared to spend many extra hours a day shopping and preparing food, it is very challenging to get optimal levels of all the nutrients out of the American diet."
Because of this, he recommends that all women take a quality multivitamin with high-dose B vitamins and 150–200 mg of a well-absorbed magnesium daily.
Khan added: "Not all women need to take magnesium supplements, but many can benefit from the increased intake. Specifically during periods of hormonal changes, such as pregnancy, menopause, and menstruation, magnesium levels tend to decrease. This deficiency can lead to painful cramps, heightened fatigue, and mood fluctuations, all of which magnesium supplements can help alleviate by supporting hormonal balance."
Update 11/07/24 11:02 a.m. ET: Dr. Uttamchandani's advice has been updated.
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