2025 Supplement Series - Which Type of Magnesium Supplement is right for you?

This blog is the first in a series of blogs which will be posted this year on women's supplementation. I pray that this information helps you choose the best supplement(s) for you in this season of your life and to navigate the ocean of health information from an integrated perspective. If you have a certain supplement you would like to know more about please drop me a note at [email protected] 

Magnesium is an essential mineral that plays a crucial role in various bodily functions

Magnesium is the fourth most abundant mineral in the human body. The average person contains 21-28 grams of magnesium, with most of it stored in bones, and the rest in muscles and intracellular space. It participates in over 300 biochemical reactions responsible for keeping us alive and thriving. 

Magnesium has a role in many life processes:

Here are some of the top reasons why women commonly use magnesium:

1. Supports Bone Health

• Magnesium is essential for calcium absorption and bone mineralization, helping to maintain strong and healthy bones. It works with calcium and vitamin D to support bone density, which is particularly important as women age, especially postmenopausal women who are at increased risk of osteoporosis.

2. Reduces PMS Symptoms

• Magnesium has been shown to help alleviate symptoms of premenstrual syndrome (PMS), including mood swings, bloating, and cramps. Magnesium can help reduce water retention and muscle cramps, common issues during the menstrual cycle.

3. Helps Relieve Menstrual Cramps

• Many women take magnesium to help with painful menstrual cramps (dysmenorrhea). Magnesium helps to relax uterine muscles, reducing cramping and discomfort.

4. Improves Sleep Quality

• Magnesium has a calming effect on the nervous system and helps regulate melatonin production, the hormone that controls the sleep-wake cycle. Many women use magnesium supplements to improve sleep quality and reduce insomnia, especially during periods of stress or menopause.

5. Supports Mental Health

• Magnesium is often used to support mental health by promoting relaxation and reducing anxiety and stress. It can have a calming effect on the nervous system, and some studies suggest that magnesium supplementation may help reduce symptoms of depression and anxiety, particularly in individuals with magnesium deficiency.

6. Relieves Muscle Cramps and Tension

• Magnesium helps with muscle function and is commonly used to relieve muscle cramps and spasms. Women who experience leg cramps during pregnancy or post-exercise soreness may take magnesium supplements to alleviate muscle tension.

7. Improves Heart Health

• Magnesium plays a vital role in maintaining cardiovascular health by helping regulate heart rhythm, blood pressure, and blood sugar levels. Some women take magnesium supplements to lower blood pressure and support overall heart health, especially those with high blood pressure or a family history of heart disease.

8. Helps with Migraines

• Magnesium is often used as a preventative treatment for migraines and headaches. Many women who suffer from chronic migraines may find magnesium supplementation helps reduce the frequency and intensity of attacks.

9. Supports Blood Sugar Control

• Magnesium plays a role in insulin sensitivity and blood sugar regulation, which is important for preventing or managing type 2 diabetes. Women with insulin resistance or those at risk for diabetes may use magnesium supplements as part of a broader strategy for maintaining healthy blood sugar levels.

10. Aids in Digestive Health

• Magnesium acts as a mild laxative and can help relieve constipation. Women with digestive issues such as irregular bowel movements may use magnesium to support regularity.

11. Supports Hormonal Balance

• Magnesium helps regulate hormones, including those involved in stress (cortisol) and thyroid function. Women going through hormonal fluctuations, such as those related to menopause or perimenopause, may take magnesium to help manage symptoms like hot flashes, mood swings, and fatigue.

12. Improves Skin Health

• Magnesium has anti-inflammatory properties and can help reduce skin irritation, acne, and other skin conditions. Some women take magnesium to improve skin tone and texture, or as part of their skincare routine to promote overall skin health.

13. Promotes Healthy Pregnancy

• Magnesium is important during pregnancy for supporting both maternal and fetal health. It can help prevent muscle cramps, high blood pressure (preeclampsia), and constipation, common issues during pregnancy. Some studies also suggest that magnesium can reduce the risk of premature labor.

If you're considering magnesium supplementation, it's always a good idea to speak with a healthcare provider, as excess magnesium can cause side effects like diarrhea, and the appropriate dosage can vary depending on your individual health needs.

Which Type of Magnesium is Best for You?  

There are several types of magnesium supplements available, and each type has its own benefits depending on your specific needs or health concerns. The best type of magnesium supplement for you depends on factors like: health goals, any pre-existing medical conditions, and your body’s response to different forms of magnesium. Here’s a rundown of the most common types of magnesium supplements and their benefits:

1. Magnesium Citrate

• Best for: Digestive issues (e.g., constipation) and overall absorption
• Why it’s good for women: Magnesium citrate is one of the most popular and easily absorbed forms of magnesium. It is often used to help with constipation because it has a mild laxative effect, which can be helpful for women who experience digestive issues or irregular bowel movements. Additionally, it’s effective at increasing magnesium levels in the body.
• Additional benefits: Helps with relaxation and muscle cramps, making it a good choice for PMS or menstrual cramp relief.

2. Magnesium Glycinate

• Best for: Anxiety, sleep support, and muscle relaxation
• Why it’s good for women: Magnesium glycinate is a chelated form of magnesium, meaning it’s bound to the amino acid glycine. This form is well-absorbed and less likely to cause gastrointestinal issues like diarrhea, making it ideal for people with sensitive stomachs. It's also particularly beneficial for stress relief, anxiety, and sleep issues, as glycine has calming effects on the brain.
• Additional benefits: Supports muscle function, which is helpful for women who experience muscle cramps, especially during pregnancy or menstruation.
• Best taken at night as this form can sometimes leave women a bit lethargic. 

3. Magnesium Malate

• Best for: Energy production and fibromyalgia
• Why it’s good for women: Magnesium malate is magnesium combined with malic acid, a compound that plays a role in the production of energy (ATP) in the body. This form is often recommended for those dealing with fatigueor fibromyalgia, as malate helps improve energy levels and reduce muscle pain.
• Additional benefits: May support muscle recovery after exercise and help alleviate the pain and fatigue associated with chronic conditions like fibromyalgia.

4. Magnesium Threonate

• Best for: Cognitive function and brain health
• Why it’s good for women: Magnesium threonate is a newer form of magnesium that has been shown to cross the blood-brain barrier more effectively than other forms. It is often used for brain health, memory support, and improving cognitive function. Women who are looking for supplements to support mental clarity, focus, or reduce the risk of cognitive decline may benefit from this form.
• Additional benefits: May help with mood regulation and stress management.

5. Magnesium Oxide

• Best for: General magnesium supplementation, especially for digestive issues
• Why it’s good for women: Magnesium oxide contains a high amount of elemental magnesium but is less well-absorbed than other forms like citrate or glycinate. However, it’s often used for addressing magnesium deficiencies and can help relieve constipation because of its laxative effects. It is generally available in higher doses, so it can be effective when targeting magnesium deficiency.
• Additional benefits: A more affordable option, though it may cause digestive discomfort in some people.
• Pro-Tip: Magnesium Oxide is typically the least expensive. Remember, you get what you pay for. Since it is less bio-available a woman would need to take a lot of this in order to see results. Stick with glycinate for better bioavailability. 

6. Magnesium Taurate

• Best for: Cardiovascular health and blood sugar regulation
• Why it’s good for women: Magnesium taurate is magnesium combined with the amino acid taurine. It is known for its heart-protective properties and may help regulate blood pressure and support healthy heart rhythm. Women who are concerned about cardiovascular health, especially those with a family history of heart disease, may benefit from this form.
• Additional benefits: Supports blood sugar regulation and can be beneficial for overall metabolic health.

7. Magnesium Chloride

• Best for: Absorption and skin health (topical use)
• Why it’s good for women: Magnesium chloride is highly bioavailable, meaning it’s well-absorbed by the body. It is often found in topical forms like lotions or oils, which are absorbed through the skin. This makes it a good choice for women who prefer topical magnesium to avoid digestive discomfort.
• Additional benefits: Great for relieving muscle tension, cramps, and for supporting skin health.

8. Magnesium Aspartate

• Best for: Muscle cramps and energy support
• Why it’s good for women: Magnesium aspartate is another chelated form of magnesium that is well-absorbed and gentle on the stomach. It is often used for muscle cramps and to boost energy levels.
• Additional benefits: Supports healthy nerve function and may also be beneficial for exercise recovery.

9. Magnesium Lactate

• Best for: General magnesium supplementation with fewer gastrointestinal side effects
• Why it’s good for women: Magnesium lactate is another easily absorbed form of magnesium and is considered to be gentler on the stomach compared to magnesium oxide. It is often recommended for women who are sensitive to other magnesium forms.
• Additional benefits: Can help with muscle function, energy production, and bone health.

10. Magnesium in Combination with Vitamin D

• Best for: Bone health and overall wellness
• Why it’s good for women: Magnesium and vitamin D work together synergistically to help support bone health and calcium metabolism. Women, especially those at risk for osteoporosis or those post-menopause, may find magnesium combined with vitamin D beneficial for bone density and overall mineral balance.
• Additional benefits: Improves immune function and mood regulation.

Here's a quick list to help you choose what is best for you: 

• For muscle cramps and relaxation: Magnesium glycinate, citrate, or malate.
• For digestive issues or constipation: Magnesium citrate or oxide.
• For heart health and blood pressure: Magnesium taurate.
• For sleep support and anxiety: Magnesium glycinate or threonate.
• For brain health and cognitive function: Magnesium threonate.
• For energy and muscle recovery: Magnesium malate or aspartate.
• For general magnesium supplementation: Magnesium glycinate, citrate, or lactate.

If you would prefer to get your magnesium from food first please take a look at this post.