Most women have never been told how vital magnesium is to their health. We’re taught to track calories, take iron if we’re tired, or reach for coffee when we’re dragging through the afternoon, but rarely do we ask: Are my magnesium levels where they should be?

Magnesium is involved in over 300 biochemical reactions in the body. It regulates everything from stress hormones and energy production to muscle tension, sleep quality, menstrual cramps, and bone health. In short: it does a lot.

Women in particular face specific physiological and lifestyle challenges that increase magnesium loss and raise daily requirements - and yet, we don't get enough magnesium daily.

This is your guide to why magnesium matters, what gets in the way of healthy levels, and how to choose the right form of magnesium to support your unique needs.

The Unique Magnesium Needs of Women

Magnesium is essential for everyone, but women’s needs are uniquely tied to hormonal rhythms, stress vulnerability, and reproductive life stages.

1. Hormonal Balance Across the Lifespan

Throughout your menstrual cycle, magnesium levels naturally fluctuate. Levels tend to dip in the luteal phase (the week or so before your period), which may be one reason why PMS symptoms like cramps, irritability, insomnia and bloating worsen at that time.

Magnesium helps regulate prostaglandins (compounds involved in cramping) and supports the balance of oestrogen and progesterone. Research shows that magnesium supplementation can significantly reduce the severity of PMS symptoms.¹

During perimenopause, when hormone levels are in flux, many women experience worsened anxiety, poor sleep, and increased inflammation. Magnesium becomes even more important during this transition - not just for symptoms, but for long-term heart, brain, and bone health.

2. The Invisible Drain: Stress and the Mental Load

Many women don’t just experience stress - they carry it, manage it for others, and think three steps ahead. This chronic, low-grade stress is known as the mental load, and it takes a physiological toll.

Magnesium plays a critical role in regulating the HPA (hypothalamic-pituitary-adrenal) axis - your body’s stress response system. When cortisol rises, magnesium is used up more quickly. And as magnesium stores fall, so does your ability to regulate cortisol, leading to more anxiety, fatigue, and burnout.²

This cycle is especially problematic for women, who tend to juggle multiple roles and responsibilities. Without enough magnesium, the nervous system stays in “fight-or-flight” mode, sleep becomes fragmented, and emotional resilience decreases.

3. Sleep That Actually Restores You

Magnesium is key to helping your body wind down. It activates the parasympathetic nervous system (“rest and digest”), supports GABA production (a calming neurotransmitter), and regulates melatonin, your sleep hormone.

Women often notice poor sleep around their period or during perimenopause. One double-blind, placebo-controlled study found that magnesium supplementation improved sleep onset, efficiency, and early morning waking in older adults.³ Many of these same benefits have been observed in younger women too, especially when sleep disturbances are hormone-driven.

4. Muscle Recovery, Cramp Relief and Physical Resilience

Magnesium works like a natural muscle relaxant. It helps muscles contract and release properly, reducing tension and spasms. If you experience menstrual cramps, restless legs, tight shoulders, or post-workout soreness — magnesium may be the missing piece.

In one study, women with primary dysmenorrhea (painful periods) who took magnesium for just two cycles saw a significant reduction in pain severity.⁴ For active women, it also supports energy metabolism, reduces fatigue and speeds up recovery.

5. Bone Health and Long-Term Protection

Magnesium helps activate vitamin D and regulates calcium transport - two major players in bone strength. Given that women are more likely to develop osteoporosis after menopause, building magnesium reserves throughout life is a smart preventative move.⁵

The Hidden Obstacles to Magnesium Balance

Even if you're eating well and managing your stress, there are several reasons magnesium levels may still fall short:

Hormonal Contraceptives

The pill and other forms of hormonal birth control can increase magnesium excretion, while also depleting other nutrients like zinc, selenium, and B vitamins, all of which are important for magnesium uptake and utilisation.⁶

Monthly Blood Loss

Each period brings a small but cumulative magnesium loss. Women with heavy or long periods may be especially vulnerable to deficiency.

Digestive Challenges

Women are more likely than men to experience bloating, IBS, or constipation, all of which can impair magnesium absorption in the gut. Inflammatory gut conditions make the problem worse.

Nutrient-Depleted Food

Even if you’re eating magnesium-rich foods like leafy greens, legumes, or whole grains, modern agricultural practices have dramatically reduced soil magnesium levels. That means your kale just isn’t as magnesium-rich as it used to be.

How to Rebuild Your Magnesium Levels

The good news? You can absolutely support your magnesium status once you know where to start.

Eat High-Quality, Magnesium-Rich Foods

Include these often:

• Dark leafy greens (spinach, Swiss chard)

• Pumpkin seeds, almonds, cashews

• Avocados and bananas

• Black beans, chickpeas, and lentils

• Quinoa, oats, buckwheat

• 70%+ dark chocolate

But remember, food may not be enough on its own, especially if your demands are high.

Time Your Magnesium With Your Cycle

• Luteal phase (days 15–28): Your magnesium needs spike. Supplement here to ease PMS symptoms, cravings and sleep issues.

• During your period: Replenish after blood loss. Focus on calming forms like glycinate.

• Follicular phase (days 1–14): Maintain support if you’re training, working hard, or under stress.

Choose the Right Supplement for You

Not all forms of magnesium are created equal. Here’s a breakdown of what works best:

• Magnesium glycinate – calming, gentle on digestion, excellent for sleep, anxiety, and PMS

• Magnesium citrate – supports digestion and regularity; helpful for those prone to bloating or constipation

• Magnesium chelate – supports muscle health, reducing cramps and spasm

Gentle, effective magnesium support — designed for women who do it all.
Explore Ora’s Mag3 Complete

Sources

PMS and magnesium supplementation:
Fathizadeh, N., Ebrahimi, E., & Khani, S. (2010).
The effects of magnesium supplement on primary dysmenorrhea: a randomized double-blind placebo-controlled trial.
Iranian Journal of Nursing and Midwifery Research, 15(3), 131–134.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3278954/

Stress, cortisol regulation, and magnesium depletion:
Barbagallo, M., & Dominguez, L. J. (2010).
Magnesium and aging.
Current Pharmaceutical Design, 16(7), 832–839.
https://doi.org/10.2174/138161210790883615

Magnesium and sleep quality:
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012).
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.
Journal of Research in Medical Sciences, 17(12), 1161–1169.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

Magnesium for menstrual cramps:
Seifert, B., Šustková, H., & Malý, J. (1989).
Magnesium in the treatment of primary dysmenorrhea.
Clinical Obstetrics and Gynecology, 73(5), 667–670.

Magnesium, bone health, and osteoporosis prevention:
Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J. A. (2013).
Magnesium and osteoporosis: current state of knowledge and future research directions.
Nutrients, 5(8), 3022–3033.
https://doi.org/10.3390/nu5083022

Hormonal birth control and nutrient depletion (including magnesium):
Shojania, A. M. (1982).
Oral contraceptives: Effect of long-term use on vitamin B12, folic acid, and vitamin C.
Canadian Medical Association Journal, 126(3), 244–248.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1859643/

Mental load and emotional labor disproportionately affecting women:
Daminger, A. (2019).
The cognitive dimension of household labor.
American Sociological Review, 84(4), 609–633.
https://doi.org/10.1177/0003122419859007

Magnesium’s role in HPA axis regulation and GABA modulation:
Murck, H. (2002).
Magnesium and affective disorders.
Nutritional Neuroscience, 5(6), 375–389.
https://doi.org/10.1080/1028415021000033763