Best magnesium supplement for women: Expert guide

In this article:

• Best magnesium supplement for women
• Best magnesium supplement for women over 50
• Types of magnesium supplements explained
• Why women need magnesium
• How much magnesium do women need?
• When should you take magnesium?
• Side effects and safety considerations

In this article

• Best magnesium supplement for women
• Best magnesium supplement for women over 50
• Types of magnesium supplements explained
• Why women need magnesium
• How much magnesium do women need?
• When should you take magnesium?
• Side effects and safety considerations

Magnesium is an essential mineral used for many functions in the body, and is key for nervous system, heart, and muscle function. Not getting enough magnesium may affect your risk of developing certain diseases, including high blood pressure, cardiovascular disease, Type 2 diabetes, osteoporosis, and migraine headaches. For women in particular, magnesium can play a role in hormone regulation and in preventing osteoporosis in postmenopausal women. 

Though we get most of our magnesium from our dietary sources, some might wonder about magnesium supplementation and its benefits. Magnesium can come in forms such as magnesium oxide, magnesium citrate, and magnesium glycinate. Each of these forms may be recommended for a different reason. In this article, learn about magnesium’s function in women’s health, the different forms of magnesium available, and when healthcare providers may recommend them. 

Best magnesium supplement for women

There’s no single best magnesium supplement for all women, but some forms may be better than others. Studies show that all magnesium supplements can raise magnesium levels in the body; however, magnesium glycinate, citrate, malate, and L-threonate are generally better absorbed than forms like magnesium oxide. Better absorption means fewer digestive side effects and more reliable benefits.

For many women, magnesium glycinate is a popular and accessible choice. It’s well absorbed, gentle on the stomach, and widely used for stress, sleep, muscle tension, and overall supporting magnesium levels in the body. Magnesium malate may be considered when fatigue or muscle soreness is a concern, while magnesium citrate is more often used when constipation is part of the picture. Magnesium L-threonate is typically chosen for its potential neurological benefits.

Be cautious with “buffered” magnesium glycinate products. These usually combine magnesium glycinate with magnesium oxide. Although the label may list a high amount of magnesium, the oxide portion is poorly absorbed, which can limit its effectiveness.

Talk with your healthcare provider before starting magnesium supplements. Magnesium can interact with certain medications. For example, antacids that contain magnesium oxide can significantly reduce gabapentin absorption if taken at the same time. Your healthcare provider can take into account your individual health conditions and medication history to guide your supplement choices. 

Best magnesium supplement for women over 50

One major concern for women over 50 is bone health after menopause. Magnesium citrate has been used in studies supporting magnesium’s bone health benefits in postmenopausal women, particularly due to its role in calcium balance and activating vitamin D. For this reason, healthcare professionals may recommend magnesium citrate for postmenopausal women as part of their bone density support plan. 

Bone health may not be the only consideration for women over 50. Clinicians may recommend other forms of magnesium depending on their patients’ individual concerns. Choosing the right form depends on symptoms and overall health goals, health status, and other medications, says Rupa Salwan, ND, naturopathic doctor and Clinical Director of Wildflower Health and Wellness in Bolton, Ontario, Canada. “For women over 50, the decision isn’t just about age; it’s about kidney function, medications, and stool patterns. I’m especially careful with dosing and timing when patients are taking thyroid medication, antibiotics, or osteoporosis drugs.”

Types of magnesium supplements explained

Not all magnesium supplements work the same way. The form of magnesium can affect how well it’s absorbed, its side effect profile, and which systems in the body it may best support. Here are a few common forms of magnesium supplements and how they compare to each other.

Magnesium glycinate

Magnesium glycinate is magnesium chelated with (bound to) the amino acid glycine. It absorbs well in the gut and is generally gentle on the stomach, which is why healthcare providers may recommend it for people who experience digestive problems with other forms of magnesium. “Magnesium glycinate is well absorbed, has calming effects, and is less likely to cause gastrointestinal discomfort, making it suitable for people with sensitive digestion and for long-term use,” says Jennifer Pallian, RD, registered dietitian, food scientist, and recipe developer at Foodess. 

Glycine has some effects on the nervous system, muscles, and metabolic system. Though more human studies are needed, magnesium glycinate supplements reduced anxious behaviors in studies with mice. For these reasons, your provider may recommend magnesium glycinate to support sleep quality, stress, anxiety, or muscle tension. 

Magnesium citrate

Magnesium citrate is a magnesium that’s combined with citric acid or citrate. While it does get absorbed through the gut, it can draw water into the intestines, which can lead to a laxative effect or loose stools in higher doses. For this reason, healthcare providers may recommend magnesium citrate for short-term constipation relief. In studies with postmenopausal women, magnesium citrate has been used to support bone density as well. 

Magnesium oxide

Magnesium oxide supplements aren’t generally absorbed well compared to forms such as magnesium glycinate and citrate. Most of the magnesium stays in the gut rather than being absorbed. “It is mainly used for constipation or acid indigestion rather than for correcting a deficiency,” Pallian says.

Because magnesium oxide can neutralize stomach acid, healthcare providers may recommend magnesium oxide-containing antacids (e.g., Mylanta) for heartburn. Magnesium oxide may also be used to support regular bowel movements since it can have a laxative effect similar to magnesium citrate. 

Magnesium malate

Magnesium malate is similar to magnesium citrate, where magnesium is combined with malic acid to form magnesium malate. Malate is a compound involved in cellular energy production. “Magnesium malate is best suited for muscle function and has evidence to support its use for those with fibromyalgia,” says Dr. Salwan. In studies with mice, magnesium malate was found to be absorbed more into the brain and muscle cells. Clinicians may consider magnesium malate for people with fatigue, muscle soreness, or conditions such as fibromyalgia. 

Magnesium L-threonate

Magnesium L-threonate is a form of magnesium chelated with the amino acid L-threonate. “It’s the only magnesium that is able to cross the blood-brain barrier and therefore most helpful with mental health issues, including anxiety disorders,” says Dr. Salwan. This form of magnesium has been studied for its effects on brain health, focus, sleep, and neurological support. Healthcare providers may consider it for its brain-related benefits on memory and cognition. 

Why women need magnesium

Magnesium is involved in more than 300 enzymatic reactions in the body, and many can affect women’s health across different life stages. “Because it supports so many systems, even marginal deficiency can show up as fatigue, poor sleep, muscle tension, or headaches,” Dr. Salwan says. 

Magnesium levels in women can be significantly influenced by hormonal fluctuations in life stages. “For women in perimenopause and menopause, magnesium often comes up in conversations about sleep quality, body stiffness, palpitations, and stress resilience. It also plays a supporting role in bone and cardiovascular health as estrogen levels decline in early menopause,” Dr. Salwan explains.

Hormone balance

Magnesium is a cofactor in many reactions that regulate hormones, for example, thyroid hormones, cortisol (a stress hormone), adrenal function, and estrogen and progesterone metabolism. All of which can impact menstruation cycles, pre-menopausal syndrome (PMS) symptoms, and perimenopausal changes, Pallian says.

In turn, the different life stages that a woman goes through can change their magnesium requirements, which can potentially impact their risk of developing other conditions. For example, low magnesium levels have been associated with inflammatory conditions such as polycystic ovarian syndrome (PCOS) and endometriosis, and symptoms of depression in postmenopausal people. 

Magnesium also has a role in blood sugar regulation through its effects on the hormone insulin, which can impact women with or at risk of Type 2 diabetes. 

Stress and sleep support

People with low magnesium may experience more irritability, fatigue, and sleep disturbances. Magnesium helps regulate the nervous system by supporting neurotransmitters involved in relaxation. “It plays a role in neurotransmitter regulation that supports mood stability and neuromodulation,” Pallian explains.

Also, magnesium impacts how the body responds to stress through regulating levels of the hormone cortisol. This makes it relevant for women experiencing chronic stress, anxiety, or trouble sleeping. 

Bone health

Osteoporosis is a condition that affects mostly women after menopause and puts them at higher risk for bone fractures in older adulthood. Though most people think of calcium for bone health, magnesium is also important in regulating calcium and vitamin D levels, factors that are key in maintaining bone density. 

“Low serum magnesium is associated with low bone density in both pre- and postmenopausal women, and osteoporotic postmenopausal women have lower magnesium levels than non-osteoporotic women,” Pallian shares. 

Muscle and nerve function

Magnesium is required for proper muscle contraction and relaxation, in addition to nerve signaling. Low levels of magnesium can contribute to muscle cramps, restless legs, twitching, or migraine headaches. Women who exercise regularly, are pregnant, or experience menstrual cramps may have higher magnesium requirements because of the increased muscular demand. 

Heart health 

Magnesium supports normal blood pressure regulation and blood vessel function. This is important because cardiovascular disease (CVD) is the leading cause of death in U.S. women, and their risk for developing CVD increases significantly after menopause. Though stronger studies are needed to make the connection between magnesium supplementation and its effect on blood pressure, there is a strong relationship between low magnesium and poor blood pressure control. 

How much magnesium do women need?

The recommended dietary allowance (RDA) for magnesium ranges from 30 to 400 mg for women, and it changes based on their life stage. An RDA is the average daily amount needed to meet the nutrient requirements of most healthy individuals. Here are the RDAs for magnesium based on a woman’s age:

• Infants 0–6 months: 30 mg
• Children 7–12 months: 75 mg
• Children 1–3 years: 80 mg
• Children 4–8 years: 130 mg
• Children 9–13 years: 240 mg
• Adolescents 14–18 years: 360 mg (400 mg if pregnant)
• Adults 19–30 years: 310 mg (350 mg if pregnant)
• Adults 31–50 years: 320 mg (360 mg if pregnant)
• Older adults 51+ years: 320 mg

Dietary sources of magnesium

“Magnesium is naturally present in a wide range of plant- and animal-based foods and beverages, with fiber-rich foods generally providing higher magnesium content,” says Pallian. Sources of magnesium in the diet include leafy greens, nuts, seeds, legumes, and whole grains. About 30% to 40% of magnesium from the diet is absorbed by the body. 

“Additional sources include white potatoes with the skin, bananas, avocado, dark chocolate, mackerel, milk, and fortified breakfast cereals. Drinking water can also provide magnesium, with concentrations ranging widely from very low to over 30 mg per liter, depending on the source,” Pallian shares.

The following are examples of magnesium-rich foods:

• Roasted pumpkin seeds (1 oz): 156 mg
• Chia seeds (1 oz): 111 mg
• Dry roasted almonds (1 oz): 80 mg
• Boiled spinach (½ cup): 78 mg 

When should you take magnesium?

The best time to take magnesium can depend on the type of magnesium supplement and the reason you’re taking it. Some types are more likely to cause digestive side effects, while others are absorbed well and can be timed around specific symptoms.

Forms of magnesium that aren’t absorbed as well, such as magnesium oxide or citrate, are often taken with food to reduce stomach upset or loose stools. Magnesium oxide-containing supplements can also neutralize stomach acid, so taking them after meals or at bedtime may be helpful for acid reflux symptoms. 

Better-absorbed forms of magnesium, such as magnesium glycinate, don’t need to be taken with food. When used for stress or sleep support, they’re commonly taken in the evening or at bedtime. Magnesium malate can be timed after physical activity or before periods when muscle pain or fatigue tends to flare up. 

If you’re taking multiple supplements or medications, a healthcare provider’s guidance can help suss out the best time to take magnesium. Magnesium supplements may need to be spaced away from certain drugs to avoid absorption issues. 

Side effects of magnesium supplements and safety considerations

Magnesium from food is generally safe for healthy people, but high doses from supplements can cause side effects. “The most common side effect of magnesium supplements is diarrhea, which is dose-dependent,” says Dr. Salwan. Other common issues include nausea, stomach upset, and abdominal cramping, especially with forms like magnesium oxide, citrate, chloride, or carbonate. 

For adult women, the tolerable upper intake level for magnesium supplements is 350 mg per day. Very high doses of magnesium can lead to something called magnesium toxicity. Symptoms of magnesium toxicity include low blood pressure, vomiting, flushing, muscle weakness, difficulty breathing, irregular heartbeat, and, in rare cases, heart attacks. The risk is higher in people with kidney disease since the kidneys remove excess magnesium from the blood. “In these cases, supplementation should be supervised by your healthcare provider,” Dr. Salwan advises.

Experts we interviewed shared that magnesium can also interact with many groups of drugs, including some antibiotics, osteoporosis drugs, diuretics, antipsychotic drugs, and proton pump inhibitors. 

If you’re taking magnesium supplements and experience severe, persistent side effects, it’s best to see a healthcare provider to investigate the cause and adjust your treatment as needed. Those with kidney disease or who take prescription medications should especially talk to their healthcare professionals about safe dosing of magnesium supplements.