Magnesium is a powerful mineral that supports hundreds of bodily functions for various people and lifestyles. Because it's rich in foods like leafy greens, legumes, and dark chocolate, it’s important to maintain magnesium levels to support key functions, such as energy production, normal muscle function, and nervous system regulation.
In this guide, we’ll explore how magnesium can help different people , including women, men, and children, and our top picks for the best magnesium supplements.
Click on the links below to jump to that section:
- What Type of Magnesium is Best for Women’s Health?
- What Are the Benefits of Magnesium for Men’s Health?
- What Are the Best Magnesium Supplements for Pregnancy & Prenatal Care?
- Could Your Child Benefit from Magnesium Supplements?
Discover the benefits of magnesium for women at life stages such as menopause.
Learn whether men should take magnesium supplements.
Discover how magnesium can benefit pregnant women and those breastfeeding.
Find out whether your child should take magnesium supplements.
What Type of Magnesium is Best for Women’s Health?
Particularly for girls and women, the body’s demand for magnesium isn’t static; it fluctuates across different ages, life stages, and hormonal shifts. Teenage girls require a slightly higher magnesium intake to support rapid growth and the menstrual cycle, whereas for adult women, this figure decreases:
● 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)
However, magnesium requirements may vary depending on diet, lifestyle and individual medical conditions. Always consult a healthcare professional before undergoing magnesium supplementation.
Regarding women’s health, certain magnesium forms may be more suitable for specific life stages, particularly for addressing hormonal fluctuations, fatigue, or menopausal symptoms.
The best type is often magnesium glycinate , as it is bound to the calming amino acid glycine, is highly bioavailable and may help improve sleep and reduce anxiety. Other magnesium forms that may be best suited for women’s health include magnesium citrate , magnesium malate and magnesium threonate.
For more information, read our expert guide to choosing the best magnesium supplements for women’s health here.
Our Top Picks for Magnesium for Women’s Health
Browse our recommended choices containing high-quality magnesium to target certain women’s health concerns below:
FabÜ Shrooms Meno & Peri Capsules - combines magnesium and key vitamins to help manage common symptoms such as fatigue, low mood, and hormonal changes
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
Price: €28.99 (60 Capsules)
Gigi PMS & Hormone Balancing Blend - 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 the symptoms of Polycystic Ovary Syndrome (PCOS)
- Formulated for women aged 12 to 45 experiencing PMS symptoms
- Refreshing blood orange flavour
Price: €44.00 (240g)
Not found the right supplement? Shop all our women’s health supplements stocked at Meaghers Pharmacy here.
What Are the Benefits of Magnesium for Men’s Health?
Men who are highly active or lead busy, stressful lifestyles can benefit in particular from magnesium supplements . The average male needs around 400- 420 mg of magnesium per day. Benefits of magnesium for men’s health include:
● Supporting exercise and muscle function
● Enhancing sleep quality
● Stress management
● Boost overall energy levels
Magnesium supplements may benefit highly active men, magnesium-deficient individuals, those who get less than 8 hours of sleep, or those who experience muscle cramps or twitches.
A good magnesium type to support muscle recovery for active men is magnesium malate . It is bound to malic acid, a key player in the Krebs Cycle, thereby enabling normal energy-yielding metabolism and athletic recovery.
Other magnesium forms to consider include magnesium glycinate (best suited for sleep and stress), magnesium citrate ( for digestive health ), and magnesium taurate (which may support heart health).
Read more about supporting men’s health with magnesium supplements here.
Revive Active Magnesium Complex - a high-quality supplement featuring magnesium bisglycinate, taurate and malate to target various benefits
Key Features:
- Multi-form magnesium blend, including bisglycinate, taurate and malate
- Five potent ingredients, including vitamins B1 and B6
- Helps combat physical and mental fatigue associated with stress and anxiety
- Supports muscle relaxation and recovery
- Ideal for busy, high-demand lifestyles
Price: €24.95 (60 capsules)
Shop all men’s health supplements stocked at Meaghers Pharmacy to unlock health benefits.
What Are the Best Magnesium Supplements for Pregnancy & Prenatal Care?
During pregnancy and postnatal care, magnesium’s role in the body becomes even more critical, and it’s important to maintain a healthy intake of key vitamins and minerals to support both mum and baby. For the baby, magnesium is also fundamental to foetal development, contributing to normal bone and muscle growth as part of a balanced intake of essential vitamins and minerals.
Magnesium-rich foods, such as almonds, whole grains, legumes, spinach, black beans, and avocados, are excellent and safe sources for pregnant women. But, if not enough magnesium is obtained through diet alone, supplements may also be an effective solution.
Here are some of the potential benefits of taking pregnancy supplements with magnesium:
● Supports normal muscle function
● Helps support energy production
● Supports healthy bones and teeth
● May support better sleep and relaxation
● May help with pregnancy leg cramps
In addition, during breastfeeding, magnesium continues to support normal muscle function, energy metabolism, nervous system function and bone health:
● Supports normal energy-yielding metabolism during the postnatal period
● Supports the maintenance of normal bones
● Can form part of a wider postnatal supplement routine
The best option for pregnant women and those breastfeeding may not be a standalone magnesium supplement, but a pregnancy-specific multivitamin that includes magnesium alongside other nutrients such as folic acid, vitamin D, iron, zinc and B vitamins.
Our Top Picks for Pregnancy & Breastfeeding Supplements with Magnesium
Fruitful Pregnancy & Prenatal Support – a well-rounded prenatal supplement to support both mother and baby
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
Price: €23.99 (60 Capsules)
Proceive Pregnancy Trimester 3 Supplement - tailored nutritional support to both mum and baby, with key ingredients including folic acid, vitamin D, B vitamins, iron and magnesium
Key Features:
- Designed for the third trimester of pregnancy (where magnesium is particularly essential)
- Provides tailored nutrition for both mother and baby
- Comprehensive blend of 28 vitamins, minerals and amino acids
- Includes folic acid in the methylfolate form
Price: €24.95 (60 capsules)
Fruitful New Mum Postnatal Formula – comprehensive nutritional support to energise new mothers
Key Features:
- 60mg magnesium citrate
- Designed for postnatal nutritional support
- Supports new mums after pregnancy
- Vegan-friendly, clean and additive-free
Price: €23.99 (60 capsules)
Could Your Child Benefit from Magnesium Supplements?
Magnesium is the fourth most abundant mineral in the human body and is involved in over 300 enzymatic reactions . For children, it is particularly vital, as their bodies are metabolising and maturing faster than those of adults.
● 1–3 years - 80 mg
● 4–8 years - 130 mg
● 9–13 years - 240 mg
● 14–18 years (girls) - 360 mg
● 14–18 years (boys) - 410 mg
Magnesium deficiency is common in children, and its symptoms can be subtle or overlap with those of other conditions. The best and most bioavailable source of magnesium is whole foods, including dark leafy greens (spinach), nuts and seeds, legumes and whole grains. You may want to consider magnesium supplements for your child if they are a picky eater and refuse the magnesium-rich foods listed above.
Benefits of magnesium supplements for kids include:
● Promotes a calming effect
● Normal nervous system function
● Growth and muscle development
Always speak to your GP, paediatrician or healthcare professional before giving your child magnesium supplements.
Mag365 Magnesium for Kids Fruit Splash - designed for children to support their growth and immune system
Key Features:
- Highly bioavailable magnesium citrate supplement
- Tasty fruit splash flavour
- Made using only natural sweeteners, no artificial flavours, colours or preservatives
- Contains vitamins C (as calcium ascorbate, D3, K2, B1 & B6)
- Suitable for children 4+
Price: €24.50 (150g)
