It’s no exaggeration to say that every part of your body needs magnesium to function. This underrated mineral is a behind-the-scenes powerhouse, supporting everything from bone health and muscle function to heart health and better sleep. Yet more than half of us aren’t getting enough of it through diet alone, which may be particularly problematic for women. Luckily, magnesium is readily available in supplement form — but how do you know which one to choose? We spoke with Jaclyn Safrath, MPH, MS, and medical affairs manager at Nature’s Bounty, about how much magnesium women need, why that amount changes over the course of your life, and how to choose a supplement that meets your needs.
Why do we need magnesium?
Magnesium is an essential mineral, and it plays a critical role in maintaining overall health. As Safrath explains, “It’s involved in over 300 enzymatic processes, making it fundamental to a wide range of physiological functions like immune support, nervous system health, heart health, and muscle function.” Magnesium is also important for bone health, supporting the formation of bone tissue and regulating calcium levels. Unlike other structural components like collagen, which the body produces itself, we can only get magnesium through our diet. But, Safrath notes, “Nearly 50 percent of the population is not achieving dietary magnesium intakes, mainly because of poor dietary habits.”
How much magnesium do we need?
Determining how much magnesium we need isn’t cut-and-dry since individual requirements can vary based on lifestyle, diet, and overall health. And, just as the body’s production of collagen decreases with age, aging can also affect how efficiently the body uses magnesium. As a general guideline, the NIH recommends a daily intake of around 420 milligrams of magnesium for adult men, and around 320 milligrams for women over 30. For women, that works out to a little over four cups of cooked spinach a day — probably a bit more than you’re eating right now.
However, Safrath emphasizes that magnesium needs depend on many factors including your diet and exercise habits: “Since magnesium also functions as an electrolyte, individuals who engage in high levels of physical activity — such as athletes or endurance runners — may lose more magnesium through sweat and require higher intakes.”
Why are women at higher risk of falling short of their magnesium needs?
As with our daily requirements, this answer varies based on a woman’s life stage. As Safrath explains, “Women’s nutrient needs change depending on different biological factors, and we know they have increased magnesium requirements during key life stages such as menstruation, pregnancy, and menopause.”
Hormonal changes, especially fluctuations in estrogen, also play a role. During menopause, for example, lower estrogen levels can impact magnesium absorption and increase how much is excreted by the body, which compounds a woman’s risk of deficiency. These shifting needs make it especially important for women to be mindful of their magnesium intake throughout different phases of life.
Finally, as the saying goes, you are what you eat. “Magnesium is found naturally in leafy greens, nuts, seeds, whole grains, legumes, and even dark chocolate,” explains Safrath, “But many people may only eat one or two of these foods a day, which isn’t enough to meet their magnesium requirements.” As diet culture in the US becomes increasingly focused on convenience over freshness, we eat more processed or packaged foods, which tend to be lower in magnesium.
Who should take magnesium supplements, and how do you choose one?
Knowing whether you need a magnesium supplement can be tricky, since signs of magnesium deficiency are often subtle, or even nonexistent. “It’s uncommon to have symptoms of magnesium deficiency,” explains Safrath, “and many people with low magnesium levels may not experience any clear signs unless the deficiency becomes severe.” If you suspect you’re not getting enough magnesium through diet alone, check with your healthcare provider, who can perform a blood test to check magnesium levels. They may suggest adding a supplement, especially if you’ve entered a life stage with increased needs, like pregnancy or menopause.
There are three main types of magnesium supplements available on the market: magnesium glycinate, which is highly bioavailable and gentle on the stomach; magnesium citrate, which is well-absorbed; and magnesium oxide, all of which provide foundational support and may help with sleep and stress relief. When it comes to choosing the right type of magnesium for you, one important factor to consider is bioavailability — a term that refers to how well and how quickly a nutrient can be absorbed and used by the body. “Ideally, you want to look for supplements with higher bioavailability, so your body can make the most of the magnesium you’re consuming,” says Safrath. Magnesium glycinate and magnesium citrate are known to be more bioavailable forms of the mineral, but any magnesium supplement will help boost your intake.
Although it’s not as highly bioavailable, supplements with magnesium oxide are generally less expensive and will still help increase your magnesium levels. Nature’s Bounty’s magnesium oxide supplements are a great option and are reasonable for the price-conscious. (If you’re looking for a little daily treat, they also have a magnesium citrate supplement available in gummy form.) If you’re committed to using bioavailable magnesium, Nature’s Bounty also makes magnesium glycinate supplements that won’t break the bank.
How do you choose a magnesium supplement dosage?
As with everything related to magnesium, several factors must be considered. “If you’re taking it for your overall health, really any dose available is going to be helpful,” she explains — and Nature’s Bounty options start at 270 milligrams per serving.
But magnesium supplements can also be used for more targeted benefits. As Safrath explains, “Studies have shown that 300 milligrams or more of magnesium can support a calm, relaxed mood — making that number a good starting point if you’re looking for stress relief or a bedtime wind-down aid.” Some magnesium products, like those aimed at promoting sleep, may contain up to 500 milligrams.
Magnesium won’t have a sedative effect like a melatonin supplement, but it can support the natural processes that lead to relaxation — including natural melatonin production. So while taking magnesium before bed won’t knock you out, if you take it consistently, it may help your body get into a more restful sleep state over time.
Magnesium is generally considered safe, and most people could use more of it, though it is possible to take too much. That’s why Safrath recommends always following the dosage instructions on the supplement label, and talking to your doctor before adding a new supplement to your routine. Brands like Nature’s Bounty formulate their products based on clinical research and intended outcomes, so sticking to the recommended amount is not only safer, it’s more effective. And remember: While magnesium is one small part of a balanced diet, it can make a big impact on your overall health.
