There are plenty of vitamins and minerals we can link directly to the ways they benefit our health. Calcium? Stronger bones. Vitamin A? Better eyesight. But the benefits of others are not as easy to see—and in the case of magnesium, it’s because the essential mineral does so many things in the body. Indeed, the magnesium benefits for women are wide-ranging and surprising.
Magnesium is an abundant mineral in your body and it’s naturally present in many foods, per the National Institutes of Health (NIH). Magnesium is required in more than 300 different reactions in your body, including those that regulate your muscle and nerve function, your blood sugar levels, and your blood pressure. What’s more, while true magnesium deficiency is rare, nearly 50% of Americans ingest less than the recommended amounts of magnesium on a daily basis.
Meet the experts: Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Deborah Cohen, D.C.N., an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions; Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy; Keri Gans, R.D.N., author of The Small Change Diet
So, what are the main benefits of magnesium and what do you need to know if you’re interested in taking it as a supplement? Here, nutrition experts break it down.
Top magnesium benefits
Magnesium does a lot in the body, but there are a few specific things worth noting.
It may improve blood sugar management
“Magnesium plays a role in how our body handles sugar,” said Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. “It helps with the action of insulin, the hormone that controls blood sugar levels.” When you have enough magnesium in your body, insulin can work better and your body can manage blood sugar more effectively, Keatley said.
It may help you deal with stress
Stress can cause your body to use more magnesium than usual, which can limit your body’s ability to do other tasks with the nutrient, Keatley said. “In addition, magnesium can help reduce the release of stress hormones like cortisol,” he said. “It’s like a natural chill pill that can help keep our body’s stress response in check.”
It can reduce feelings of anxiety and depression
Magnesium helps regulate your brain function and mood. “It plays a role in releasing and using neurotransmitters, which are chemicals in our brain that affect our mood and emotions,” Keatley said. “This might be why getting enough magnesium may help some people feel less anxious or sad.”
It keeps your bones strong
Magnesium is stored in bones and is an important part of bone health, said Deborah Cohen, D.C.N., an associate professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions. “Magnesium supplements may help improve bone density and decrease fracture risk,” she said. Magnesium also helps regulate calcium and vitamin D, which are “crucial” for building strong bones, Keatley added.
It may help prevent headaches
Research suggests that people with a magnesium deficiency are at a greater risk for headaches and may benefit from a supplement, Cohen said. “Magnesium can affect the neurotransmitters and blood vessels in our brain,” Keatley explained. “It can help prevent the brain signals that cause migraines and can also keep blood vessels from narrowing, which is a common cause of headaches.”
It could support healthy blood pressure
At baseline, magnesium can help to relax and widen your blood vessels, Keatley said. “This makes it easier for blood to flow and can help lower blood pressure,” he added. “It’s like making the highways wider so that traffic can move more smoothly.” But it’s probably best to get your magnesium from food if you’re trying to lower your blood pressure, Cohen noted, “because food sources of magnesium are also high in phytochemicals, antioxidants and fiber—substances not found in supplements.” A 2025 review in Hypertension found that magnesium seems to be beneficial for lowering blood pressure in people with high blood pressure and magnesium deficiency, but more large studies are needed.
It may help you sleep better
Cohen stressed that this is still being explored. However, some people find magnesium supplements can help their sleep, said Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. “Ninety percent of my clients struggle with sleep,” she said. “I always recommend taking magnesium before bed. It’s magic for sleep.” Why? “Magnesium helps to relax our muscles and calm our nervous system, which can help us wind down and get ready for sleep,” Keatley said. “It also plays a role in regulating the neurotransmitter GABA, which encourages relaxation and sleep.”
It may help stimulate your digestive system
Some types of magnesium, like magnesium citrate, can have a laxative effect, Cording said. “I recommend taking it before bed because when people wake up eight hours later, they’ll often feel ready to go,” she said. “If someone is traveling, I may suggest taking magnesium citrate to stimulate digestion.”
It might improve PMS symptoms
Research on this one has definitely been mixed. Some studies have shown that taking magnesium can tamp down on PMS symptoms like bloating and cramps, but the results are not definitive. If you’re struggling with PMS symptoms, it’s a good idea to talk to a doctor for personalized guidance on how to help you cope. (And, if you decide together to go the magnesium route, keep in mind that 300 milligrams of magnesium stearate seems to be the most effective.)
What you need to know about taking a magnesium supplement
If you’re considering taking a supplement, it’s important to consult a doctor or registered dietitian to see if you actually need it, Cohen said. (Your healthcare provider will check the levels of magnesium in your body with a simple blood test.)
If you are, in fact, deficient in magnesium, a supplement may be helpful. “Those at a higher risk for a deficiency include people with gastrointestinal diseases (such as inflammatory bowel disease and celiac disease), type 2 diabetes, alcoholism, and the elderly,” said Keri Gans, R.D.N., author of The Small Change Diet.
If you’re looking for help with bone strength, PMS symptoms, or to help you poop, it’s also a good idea to at least check in with your doctor before putting yourself on a magnesium supplement.
Meanwhile, there are certain medications that can interact with magnesium, making it important to talk to your prescribing doctor before starting a magnesium supplement. According to the National Institutes of Health (NIH), those medications include:
- Bisphosphonates
- Several classes of antibiotics
- Diuretics
- Proton pump inhibitors
If you’re on any of these medications, it doesn’t necessarily mean that you can’t take magnesium—you just may need to space it out a little bit. But, again, that’s a conversation to have with your doctor.
It’s recommended that adult women have 310 to 320 mg a day of magnesium and that adult men aim for 400 to 420 mg, per the NIH. (For pregnant people, that recommendation changes to 350 to 360 mg a day.) “In general, less magnesium is absorbed with increasing doses, so more is not necessarily better,” Cohen said. If you want to take a magnesium supplement, she recommended having it with food. “Taking magnesium supplements on an empty stomach can cause diarrhea,” Cohen explained, especially if you’re taking a large dose.
Taking too much magnesium can also lead to side effects, including diarrhea, nausea, and stomach cramps, Keatley said. “Going overboard with magnesium supplements can indeed affect other minerals in the body, like calcium and sodium,” he added. “High levels of magnesium can also lead to more serious side effects, including heart issues and kidney problems.”
As for the best time of day to take magnesium, Keatley said it’s really up to you. “There isn’t a specific best time of day to take it, but some people like to take it in the evening as it can be relaxing,” he said.
Finally, Keatley recommended consulting with your doctor or a registered dietitian before putting yourself on magnesium, since the right dosage depends on your age, gender, and specific needs. “They can look at your health, diet, and lifestyle to figure out the best amount for you,” he said.
Magnesium-rich foods to add to your diet
There are a lot of foods that are high in magnesium, and Keatley recommended trying to get more of the nutrient in your diet from food first. These are the most magnesium-rich foods, according to the NIH:
- Pumpkin seeds
- Chia seeds
- Almonds
- Spinach
- Cashews
- Peanuts
- Shredded wheat
- Soymilk
- Black beans
- Edamame
- Peanut butter
- Potato with skin
- Brown rice
- Plain yogurt
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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