I cannot stress enough how important it is, yet it is incredible how overlooked it is by many. Fatigue and weakness are the two signs of magnesium deficiency women usually experience, but there are more. The moment you fully understand the importance of this critical mineral, the way you feel day-to-day will take a turn for the better.
What is Magnesium
Your body needs Magnesium to stay healthy. Ignore it, and you’re in trouble. Different types of Magnesium play different roles, but they are all critical to aiding over 300 enzymes in performing chemical reactions that are key for us to operate.
We’ve all been told as kids, “Eat your veggies,” and as adults, ” Yogurt is really good for you.” There’s a reason for this: Magnesium is found in both of those and many other foods.
Sure, there are many sources of Magnesium (including supplements), but how do we know how much we need? How do we know we’re taking enough of what our body needs?
We’ll get there, but let’s keep exploring deeper first.
“Even if you're eating magnesium-rich foods and/or taking supplements, the reality is that you may still not be consuming enough, so you should look for signs of deficiency.”
Benefits of Magnesium: What is Magnesium good for in a woman, and why is it important
Being able to birth human beings is a unique and literally supernatural ability that only about 50% of humans are capable of. Being a woman and possessing such an ability is out of this world. Still, it is also a superhero kind of power linked to lots and lots of buts, ifs, and musts.
To be a woman means dealing with many different body functions, which means more nutrients (side note: also more sleep) are needed, including Magnesium.
Like hormones, a woman’s need for nutrients changes from childhood to adulthood and the late years. A big misconception is that being 25 means you need the same nutrients as when you were 12 years old, or at 40, the same as when you were 25. The body changes, and so does what it needs.
The benefits and reasons why Magnesium is essential for women are ample. With a proper intake level of Magnesium, women can:
- Have healthier pregnancies
- Regulate blood pressure
- Manage cardiovascular health
- Strengthen their bones and muscles
- Reduce Premenstrual (PMS) symptoms
- Maintain healthy blood sugar levels
- Protect against type 2 diabetes
- Eliminate muscle cramps
- Boost their mood
- Reduce stress levels
- Improve sleep quality
- Reduce the effects of migraines
- Improve physical performance
- Fight depression
- Reduce inflammation
Signs of magnesium deficiency in women
Even if you’re eating magnesium-rich foods and/or taking supplements, the reality is that you may still not be consuming enough, so you should look for signs of deficiency. Magnesium deficiency may not entirely be your fault, though. Due to food processing, rising carbon dioxide levels in the atmosphere, which affects farming, and other reasons not linked to you, the magnesium content in foods is not what it was years ago and keeps decreasing over time.
That being said, keeping a close look at what you eat and monitoring the intake of nutrients with at-home tests like this one is vital to make sure you won’t suffer any of these from lack of Magnesium:
- Muscle spasm
- Muscle cramps
- Restless Legs Syndrome (RLS)
- Fatigue
- Insomnia
- Stress
- Anxiety
- Depression
- Headaches
- Migraines
- Constipation
- Osteoporosis
- Heart problems
How to test magnesium levels in your body
Naturally, we eat Magnesium daily through our foods, and some of us even increase our Magnesium intake through supplements. That leaves us with two big questions: Am I taking enough Magnesium to enjoy its benefits and prevent the adverse effects of low intake? How do I know how much Magnesium I’m actually consuming?
- Blood Test: You can get one prescribed by your doctor and have it done at a lab for anywhere from $50 to $250 + the cost of seeing your doctor. If you hate needles, you’ll love your other option.
- At-Home Urine Test (no needles!): The Vivoo urine test is easy to use from the comfort of your home, and it is science-based. You get instant results, so you can test as many times and as often as you want, and you can personalize your experience. Our lives can change week to week and month to month, so having this option to test weekly or monthly is a great tool to keep your Magnesium and all nutrient levels in check.
Magnesium daily intake: How much should women take?
The necessary daily intake can change from woman to woman, so check with your doctor. Now, you can follow this table as a general guideline:
Age |
Female |
Pregnancy |
Lactation |
Birth to 6 months |
30 mg* |
||
7–12 months |
75 mg* |
||
1–3 years |
80 mg |
||
4–8 years |
130 mg |
||
9–13 years |
240 mg |
||
14–18 years |
360 mg |
400 mg |
360 mg |
19–30 years |
310 mg |
350 mg |
310 mg |
31–50 years |
320 mg |
360 mg |
320 mg |
51+ years |
320 mg |
Source: https://ods.od.nih.gov
As mentioned, the at-home Vivoo urine test is the easiest and fastest way to check and make sure you’re meeting your daily intake.
What foods are rich in Magnesium?
Lucky for you, meeting your daily dose of Magnesium can be fun by eating any combination of the following:
- Legumes like lentils and beans, nuts like almonds, seeds like sunflower seeds, whole grains, and green leafy vegetables (such as spinach).
- Fortified breakfast cereals and other fortified foods.
- Milk, yogurt, and some other milk products.
Are magnesium supplements necessary for women?
If you feel your body lacks Magnesium or your urine test shows a deficiency, it may be a sign that you’re not eating enough magnesium-rich foods. You may need to add multivitamin-mineral supplements and other dietary supplements.
If this is you, make sure you supplement with magnesium forms that are more easily absorbed by the body, such as magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride.
Different forms of Magnesium
You will encounter several different types of magnesium supplements, which can make the decision-making process overwhelming. So, to make it easy for you, here are some of the most popular forms of Magnesium to help you decide which is best for you.
- Magnesium Citrate is my favorite and the best-studied form. It mixes well with liquids. The only con is that it can act as a laxative for some people, and it may not be tolerated in higher doses.
- Magnesium Glycinate is good for you if you suffer from migraines. It has no laxative properties, and it can help with anxiety, sleep, and inflammation.
- Magnesium L-Threonate is good for cognitive function and/or brain fog. It also has no laxative properties and can help lower energy levels.
- Magnesium Malate is good for fibromyalgia and chronic fatigue syndrome. Its incredibly energizing and good absorption properties make it a good morning supplement.
If it’s still unclear, try all of them individually and see which works best for you. Be sure to look out for fillers and additives such as gelatin. The fewer ingredients, the better. Be sure to check with a medical professional and receive an additional opinion.