Magnesium is a powerhouse for the body, supporting hundreds of bodily functions. For women, the benefits of magnesium are especially noteworthy, helping with various life stages, including premenstrual syndrome (PMS) symptoms, fertility support,pregnancy, and the menopause.
In this guide, we’ll explore the importance of magnesium in a woman’s body, including how it can benefit fertility, pregnancy, postnatal andmenopausal care, and our top magnesiumsupplements for women’s health at Meaghers Pharmacy.
Click on the links below to jump to that section:
- The Essential Role of Magnesium in the Body
- What Are the Benefits of Magnesium for Women’s Health
- What Type of Magnesium is Best for Women’s Health?
- The Best Magnesium Supplements for Women’s Health at Meaghers Pharmacy
- Frequently Asked Questions
Learn how magnesium operates in the body.
Browse the potential health benefits for women when taking magnesium supplements.
Learn the best types of magnesium for women’s health and the different benefits they offer.
Browse our recommended supplements to discover the benefits of magnesium for women’s health.
Have your main questions answered.
The Essential Role of Magnesium in the Body
Vital for the body’s daily operations and involved in over 300 enzyme systems, magnesium is an essential mineral that needs to be prioritised. It acts as a key that unlocks many of your body’s most important functions, including energy production, supporting bone health and normal muscle function. Foods rich in magnesium include leafy green vegetables (spinach), legumes (black beans, edamame) and dark chocolate.
Magnesium supplementation can be an effective way to support key functions, including:
● Energy Production: helps convert the food you eat into cellular energy
● Muscle Function: supports both the contraction and relaxation of muscles
● Nervous System Regulation: contributes to normal nervous system function and may support relaxation
● Protein Synthesis: crucial for the biochemical reactions that create proteins.
How Do Your Requirements for Magnesium Change at Every Age?
Your body's demand for magnesium isn't static; it changes as you go through different ages, life stages and hormonal shifts – particularly for girls and women.
Teenage girls require a slightly higher magnesium intake to support rapid growth and development, as well as hormonal fluctuations during the menstrual cycle. As you move into adulthood, the recommended daily intake adjusts but remains crucial for maintaining energy levels and hormonal balance.
Here is a general guide to the recommended daily intake for different age groups:
| Age Group | Recommended Daily Intake (mg) |
|---|---|
| 9–13 years | 240 mg |
| 14–18 years | 360 mg |
| 19–30 years | 310 mg |
| 31 years and over | 320 mg |
| Pregnancy | 350-400 mg (depending on age) |
| Lactation | 310-360 mg (depending on age) |
However, magnesium requirements may vary depending on diet, lifestyle, and individual health factors. Always consult a healthcare professional before magnesium supplementation.
What Are the Benefits of Magnesium for Women’s Health
Compared to men, women may be at a higher risk of magnesium deficiency due to factors such as dietary intake, hormonal changes, pregnancy and certain life stages.
Magnesium is a key player throughout a woman's reproductive life, from fertility and pregnancy through menopause. For women trying to conceive, adequate magnesium levels are important; during pregnancy, the need increases to support both the mother and the growing baby.
Browse the potential benefits of magnesium for women’s health below:
Energy & Fatigue
Magnesium is vital in your body’s energy production by helping convert food into usable cellular energy (ATP). Symptoms of magnesium deficiency can include fatigue and tiredness. This is particularly beneficial for women experiencing low energy during menstruation or menopause.
Sleep & Anxiety
Often called the "calming mineral," magnesium has a profound effect on your nervous system, helping to manage stress and improve sleep quality. It works by regulating neurotransmitters that promote relaxation, such as GABA, which may help quiet a racing mind and prepare your body for restful sleep.
Bone Strength & Heart Health
Magnesium plays a crucial role in maintaining bone density, which becomes a major concern for women post-menopause, when oestrogen levels decline. Working closely with calcium and vitamin D, magnesium is essential for the cells that form new bone, contributing to its strength.
In addition to supporting your skeleton, magnesium helps maintain a steady heartbeat and contributes to blood pressure regulation. By helping blood vessels relax, it supports healthy circulation and overall cardiovascular function.
Balancing Hormones
Magnesium plays a supportive role in balancing hormones, which is particularly beneficial for women experiencing the ups and downs of their monthly cycle or menopause. It contributes to the regulation of neurotransmitters that influence mood, helping to ease the anxiety and irritability that can accompany hormonal fluctuations.
Many common PMS symptoms, such as mood swings, irritability, and bloating, can be linked to fluctuating hormone and neurotransmitter levels. The calming benefits of magnesium can help support mood regulation and promote a sense of calm.
Magnesium also relaxes muscle tissue, which may help reduce the severity of menstrual cramps. Some studies suggest thatmagnesium supplementation may help reduce a range of PMS symptoms.
Magnesium may help ease PMS discomfort by:
● Reducing muscle cramps - helps relax the uterine muscles to lessen period pain
● Improving mood - supports neurotransmitters that regulate mood, easing irritability and mood swings with adequate magnesium intake
● May help reduce the frequency of menstrual migraines - helps relax blood vessels in the brain
Supporting Menopausal Symptoms
During the menopausal transition, magnesium can be incredibly supportive, and may help manage common symptoms like hot flashes, night sweats, and sleep disturbances by providing calming relief.
For these benefits, a well-absorbed form like magnesium glycinate is often preferred over less bioavailable options like magnesium oxide.
Looking for the best menopausal care? Shop our entire collection of menopause supplements, packed with essential vitamins and minerals to support your body during menopausal changes.
What Type of Magnesium is Best for Women’s Health?
hoosing the best magnesium supplement depends on your specific needs, such as PMS relief, sleep support, or energy levels. Regarding women’s health, certain magnesium forms may be more suitable for specific life stages, including targeting hormonal fluctuations, fatigue, or menopausal symptoms.
Magnesium glycinate (or magnesium bisglycinate) is a standout pick for many women. As it is bound to the amino acid glycine, which has a calming effect on the nervous system, magnesium glycinate is highly bioavailable and gentle on the stomach, making it ideal for improving sleep and reducing anxiety. Magnesium citrate is another good option, especially for those seeking digestive regularity.
For more information, read our expert guide to magnesium glycinate and the best supplements at Meaghers Pharmacy here.
Use the table below to compare other types of magnesium:
Type |
Best For |
Absorption |
Notes |
|---|---|---|---|
Magnesium Glycinate |
Sleep, anxiety, PMS |
High |
Gentle on the stomach |
Magnesium Citrate |
Digestion, constipation |
High |
Can have a laxative effect |
Magnesium Oxide |
General use |
Low |
Cheaper, less bioavailable |
Magnesium Malate |
Energy, fatigue |
High |
Good for active women |
Magnesium Threonate |
Brain health |
Moderate |
More premium option |
For more information, learn how to compare and combine different types of magnesium for various needs here.
- Best Magnesium for PMS: Glycinate
- Best Magnesium for Pregnancy: Citrate or Glycinate
- Best Magnesium for Menopause: Glycinate or Malate
The Best Magnesium Supplements for Women’s Health at Meagher's Pharmacy
One of our favourites, Proceive is a premium range of supplements that support women’s health, including all aspects of the fertility journey and postnatal concerns. Their pregnancy supplements are packed with targeted nutrients, including high-quality vitamins and minerals such as magnesium.
Browse our entire collection of Proceive conception, pregnancy, postnatal and breastfeeding supplements here.
Here are our recommended supplements to target women’s health, including pregnancy, fertility support and the menopause, featuring magnesium:
Fruitful Pregnancy & Prenatal Support
A well-rounded prenatal supplement designed to support both mother and baby, Fruitful’s Pregnancy and Prenatal Supplement combines essential nutrients, including magnesium, to help maintain energy levels and overall wellbeing during pregnancy.
Key Features:
- Combines essential vitamins, minerals and botanicals to nourish both you and the baby during pregnancy
- Supports iron levels, cognitive function and foetal growth and development
- Contains 60mg of magnesium citrate
- Clean, vegan and additive-free
Cost: €23.99 (60 Capsules)
Proceive MAX Women Fertility Supplement
This premium fertility supplement from Proceive delivers targeted nutrients to support reproductive health and prepare the body for conception.
Key Features:
- Designed specifically to cater to the nutritional needs of women over 35 trying to conceive
- Contains 33 essential amino acids, vitamins, minerals, and antioxidants, including magnesium, to support cell division
- 400µg folic acid
- Certified vegan
Cost: €59.95 (30 Sachets)
FabÜ SHROOMS Meno & Peri Capsules
Irish-made, FabÜ supplements focus on wellness goals, utilising a “Mushroom + Science” formula, with research-backed vitamins, minerals, and botanicals.
Their targeted menopause support formula combines magnesium and key vitamins to help manage common symptoms such as fatigue, low mood, and hormonal changes during perimenopause and menopause.
Key Features:
- Combines 7 active ingredients to support the body and mind during perimenopause and menopause
- Features magnesium citrate, as well as vitamins K2, D3 & B12, which can help prevent issues such as abnormal heart rhythms
- Take two capsules daily with breakfast
Cost: €28.99 (60 Capsules)
Gigi PMS & Hormone Balance Blend
A specialised blend formulated to support women experiencing PMS symptoms, featuring magnesium bisglycinate alongside key nutrients to help balance hormones, boost mood, and reduce fatigue.
Key Features:
- Made with 15 powerful, hero ingredients, including vitamins B6, C, D & E, zinc, calcium and magnesium bisglycinate
- Supports hormonal balance, energy levels and mood
- Highly researched to provide the benefits for symptoms of Polycystic Ovary Syndrome (PCOS)
- Formulated for women aged from 12 to 45 experiencing PMS symptoms
- Refreshing lemonade flavour
Cost: €44.00 (240g)
Frequently Asked Questions
What Are the Signs of Magnesium Deficiency?
Magnesium deficiency symptoms may include muscle spasms, weakness, tremors, irregular heartbeats, fatigue, nausea and a reduced appetite.
When Should Women Take Magnesium?
Women should take magnesium every day at a consistent time, ideally with food to enhance absorption. For calming effects and to improve sleep quality, consider taking magnesium supplements in the evening before bed.
