Magnesium & Women: The Overlooked Key to Energy, Balance, and Wellness

Ever wish there was a magic pill or fairy godmother to fold the laundry or perk you up on those days when coffee just isn't cutting it? Well I can't sell you that, but we can discuss the role certain minerals have on our mind and body. The first heavy hitter we're going to look at is magnesium. Magnesium is naturally present in our body, and it is responsible for a variety of processes in our body such as blood sugar regulation and energy production.

Why Magnesium Matters for Women and Mothers:

1. Hormone Regulation

• Magnesium plays a key role in balancing reproductive hormones such as estrogen and progesterone.

• Adequate levels may reduce PMS symptoms, menstrual cramps, and perimenopausal discomfort.

2. Pregnancy & Postpartum Health

• Supports fetal growth, bone development, and maternal blood pressure regulation.

• May reduce risk of complications like preeclampsia.

• During breastfeeding, magnesium helps regulate stress response and supports energy metabolism.

3. Bone Health

• Women are at greater risk for osteoporosis.

• Magnesium works synergistically with calcium and vitamin D to maintain bone strength and density.

4. Energy & Stress Management

• Magnesium is involved in ATP production (the body’s cellular energy).

• Supports resilience to stress by regulating cortisol and calming the nervous system.

• Can improve sleep quality — critical for busy mothers balancing family and self-care.

5. Cardiovascular & Metabolic Health

• Helps maintain normal blood pressure and glucose metabolism.

• Deficiency is linked to increased risk of hypertension, insulin resistance, and type 2 diabetes — conditions that disproportionately affect women, especially after pregnancy.

6. Mood & Mental Health

• Low magnesium levels are associated with increased risk of anxiety and depression.

• Its calming effect on the nervous system may help mothers facing the stress of caregiving, postpartum adjustments, or sleep disruption.

What do we do now?

Ideally, we should always aim to get our nutrients from whole foods.

Here are the top 5 dietary sources of magnesium (nutrient-dense and widely accessible):

1. Leafy Green Vegetables (Spinach, Swiss Chard, Kale)

• Magnesium content: ~150–160 mg per cooked cup (about 40% DV).

• Why important: Chlorophyll (the green pigment in plants) contains magnesium at its core.

• Added benefit: Rich in vitamin K, iron, and antioxidants.

2. Nuts & Seeds (Pumpkin Seeds, Almonds, Cashews, Chia)

• Magnesium content:

  • Pumpkin seeds top the list at ~150–160 mg per ounce (~40% DV)

  • Almonds: ~80 mg/oz

  • Cashews: ~75 mg/oz

• Why important: Great for snacking, satiety, and heart health.

• Added benefit: Provide healthy fats, fiber, and plant-based protein.

3. Legumes (Black Beans, Lentils, Chickpeas, Edamame)

• Magnesium content:

  • Black beans ~120 mg/cup cooked (~30% DV)

  • Lentils ~70 mg/cup.

• Why important: Affordable, versatile, and highly nutrient-dense.

• Added benefit: Provide fiber, iron, and plant protein — supportive for energy and blood sugar balance.

4. Whole Grains (Quinoa, Brown Rice, Oats, Whole Wheat)

• Magnesium content:

  • Quinoa ~120 mg/cup cooked (~30% DV)

  • Brown rice ~85 mg/cup.

• Why important: Unrefined grains retain the bran and germ, where magnesium is concentrated.

• Added benefit: Support gut health and steady energy release.

5. Fatty Fish (Mackerel, Salmon, Halibut)

• Magnesium content:

  • Mackerel ~80 mg per 3 oz serving

  • Salmon ~25–30 mg per 3 oz.

• Why important: Dual benefit of magnesium plus omega-3 fatty acids for heart and brain health.

• Added benefit: Excellent protein source and anti-inflammatory profile.

Other notable mentions:

• Avocados (~60 mg per fruit)

• Dark chocolate (~65 mg per 1 oz of 70–85% cocoa)

• Bananas (~30 mg each).

Now, for a variety of reasons it may not be possible to attain the minimum recommended value of magnesium. Or, perhaps we're seeking some other performance benefit. The market is full of magnesium supplements. But, what are all the different types? What is right for me and you? How do I even begin to take this stuff? Here's a breakdown of common forms of magnesium:

Here’s a breakdown of the main types of magnesium supplements:

1. Magnesium Citrate

• Mechanism of Action: Highly bioavailable; citrate (a weak organic acid) improves solubility and enhances intestinal absorption.

• Efficacy: Good for general supplementation, correcting mild deficiency, and sometimes used as a mild osmotic laxative.

• Desired Outcome: Improved magnesium levels, bowel regularity, muscle and nerve support.

• Recommended Dose: 200–400 mg elemental magnesium/day. Higher doses (>500 mg) may cause loose stools.

2. Magnesium Glycinate (Bisglycinate)

• Mechanism of Action: Magnesium bound to glycine (an amino acid); absorbed well through amino acid transporters.

• Efficacy: One of the best tolerated forms; less GI upset, supports calming effects via glycine’s role as an inhibitory neurotransmitter.

• Desired Outcome: Stress reduction, sleep support, anxiety relief, muscle relaxation.

• Recommended Dose: 200–400 mg/day (elemental magnesium).

3. Magnesium Oxide

• Mechanism of Action: High elemental magnesium content but poor solubility (limited absorption, ~4%). Acts more in the gut.

• Efficacy: Effective as a laxative or antacid; not ideal for raising systemic magnesium.

• Desired Outcome: Short-term constipation relief or heartburn relief.

• Recommended Dose: 250–500 mg/day (elemental magnesium), often divided.

4. Magnesium Malate

• Mechanism of Action: Combines magnesium with malic acid (a Krebs cycle intermediate). May support energy metabolism.

• Efficacy: Well absorbed; sometimes used for fatigue and muscle pain (including fibromyalgia).

• Desired Outcome: Energy support, muscle function, exercise recovery.

• Recommended Dose: 200–400 mg/day (elemental magnesium).

5. Magnesium L-Threonate

• Mechanism of Action: Crosses the blood–brain barrier more effectively than other forms.

• Efficacy: Research suggests cognitive and memory support. Lower total elemental magnesium, but more neurologically targeted.

• Desired Outcome: Brain health, memory enhancement, neuroprotection.

• Recommended Dose: 1,500–2,000 mg/day (provides ~140 mg elemental magnesium).

6. Magnesium Taurate

• Mechanism of Action: Magnesium bound to taurine (amino acid involved in cardiac and nervous system function).

• Efficacy: Potential benefits for cardiovascular health due to combined effects of magnesium and taurine.

• Desired Outcome: Heart health, blood pressure regulation, calming effect.

• Recommended Dose: 200–400 mg/day (elemental magnesium).

7. Magnesium Sulfate (Epsom Salt)

• Mechanism of Action: Used orally (laxative), intravenously (acute deficiency, preeclampsia, arrhythmias), or topically (baths).

• Efficacy: Highly effective intravenously; oral form has strong laxative effect. Skin absorption (baths) is debated.

• Desired Outcome: Acute magnesium repletion (IV), constipation relief, muscle relaxation (bath).

• Recommended Dose: IV—dosed in hospitals (1–2 g magnesium sulfate); Oral—common laxative dose 2–4 g, not for daily supplementation.

8. Magnesium Chloride

• Mechanism of Action: Highly soluble in water; available in tablets, liquid, and topical “magnesium oil.”

• Efficacy: Well absorbed; useful for correcting deficiency.

• Desired Outcome: General magnesium repletion, muscle relaxation, topical use for local relief.

• Recommended Dose: 200–400 mg/day (elemental magnesium).

9. Magnesium Carbonate

• Mechanism of Action: Antacid effect in the stomach; converts to magnesium chloride upon contact with stomach acid.

• Efficacy: Moderate absorption; often used in antacids and sports supplements.

• Desired Outcome: Digestive relief, supplemental magnesium.

• Recommended Dose: 200–400 mg/day (elemental magnesium).

General Notes

Dietary Reference Intake (RDA for adults):

• Women: ~310–320 mg/day

• Men: ~400–420 mg/day

Upper Tolerable Limit (supplemental forms): ~350 mg/day (but higher doses often used clinically with medical supervision).

Safety: Excess oral magnesium can cause diarrhea; very high doses lead to hypermagnesemia (rare, usually in renal impairment).

Why does this matter?

Magnesium may be one of the most overlooked nutrients in women’s health, yet it touches nearly every aspect of well-being, from hormone balance and bone strength to energy, sleep, and stress resilience. For mothers especially, maintaining healthy magnesium levels can make the difference between running on empty and thriving with vitality. By including magnesium-rich foods like leafy greens, nuts and seeds, legumes, whole grains, and fatty fish, you can nourish your body naturally. And when needed, supplementing with the right magnesium form can be a safe and effective way to fill the gaps.

Remember: Consistency is key. Small, daily habits (whether through diet, lifestyle, or supplementation) add up to long-term health and energy that benefits both you and your family.

Ready to take the next step? Join me inside BAM Wellness for personalized nutrition and fitness coaching designed for busy moms. Together, we’ll build a science-backed plan to help you feel stronger, calmer, and more energized — without the overwhelm.

Professional Disclaimer

This content is for educational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before making changes to your supplement routine, especially during pregnancy, breastfeeding, or when managing a health condition.