Magnesium is a valuable ally for women at every life stage. Maintaining optimal levels through a balanced diet and supplementation, if needed, can support many functions essential to women’s health.

PCOS:
Polycystic ovary syndrome affects up to an estimated 6 million American women. Research suggests that magnesium may influence insulin sensitivity and inflammation, both of which are involved in PCOS. Maintaining optimal levels may support metabolic health in women with PCOS, alongside other dietary and lifestyle interventions.
Recommended Dose: 250–400 mg/day
Best Form: Magnesium glycinate or citrate (for good absorption and fewer GI side effects)

Menstrual Pain:
Magnesium is believed to help relax uterine muscles by influencing calcium regulation and synthesis of the hormone-like substances known as prostaglandins (which affect inflammation, pain and menstrual cramps). Some studies show magnesium supplementation may help reduce the severity of menstrual discomfort when used regularly.
Recommended Dose: 300–360 mg/day starting 3–4 days before menstruation
Best Form: Magnesium citrate or magnesium glycinate

PMS:
Magnesium has been studied for its role in mood and fluid balance. Some research suggests it may help ease emotional and physical symptoms of premenstrual syndrome, such as bloating, irritability and fatigue, especially when paired with vitamin B6.
Recommended Dose: 200–400 mg/day, daily or during the luteal phase (after ovulation)
Best Form: Magnesium glycinate (for mood/stress) or magnesium taurate (for fluid balance)

Fertility:
Magnesium supports reproductive health by contributing to hormone regulation and energy metabolism. It also plays a role in follicular development and ovulation. Magnesium may support processes important for conception, and it is believed to play an essential role in early pregnancy.
Recommended Dose: 320–400 mg/day
Best Form: Magnesium malate or glycinate (gentle on digestion)

Bone Health:
Along with calcium and vitamin D, magnesium helps support bone mineral density. Low magnesium intake has been associated with an increased risk of osteoporosis in women after menopause. Maintaining adequate magnesium intake can be part of a broader bone-health strategy for women.
Recommended Dose: 320–420 mg/day
Best Form: Magnesium citrate or magnesium malate

Muscle Tension:
Magnesium helps regulate muscle function and may ease occasional muscle tightness, both after exercise and related to the menstrual cycle or pregnancy. It helps support proper neuromuscular transmission and muscle relaxation.
Recommended Dose: 250–400 mg/day
Best Form: Magnesium chloride (topical or bath), glycinate or magnesium malate (oral)

Managing Stress:
Stress can deplete the body’s magnesium stores, and low magnesium levels may influence the body’s stress response. Research shows magnesium may support a healthy stress response by modulating the hypothalamic-pituitary-adrenal axis and promoting nervous system balance.
Recommended Dose: 300–400 mg/day
Best Form: Magnesium glycinate or taurate (calming)

Restful Sleep:
Women are more likely than men to experience sleep disturbances, especially during hormonal transitions such as perimenopause. Magnesium may support restful sleep (especially in older adults) by interacting with receptors for the neurotransmitter GABA, which help promote relaxation. Some research suggests magnesium supplementation may improve sleep quality in those with low magnesium status.
Recommended Dose: 300–400 mg/day, taken 1–2 hours before bed
Best Form: Magnesium glycinate, taurate, or magnesium L-threonate

Pregnancy:
During pregnancy, magnesium supports both fetal development and maternal well-being. This is because it plays a role in blood pressure regulation and helps maintain healthy muscle and nerve function. Magnesium requirements increase during pregnancy, especially in the second and third trimesters.
Recommended Dose: 350–400 mg/day during 2nd and 3rd trimesters
(RDA: 350 mg/day for ages 19–30; 360 mg/day for 31+)
Best Form: Magnesium citrate or glycinate

Healthy Aging:
As women age, magnesium continues to play a key role in muscle function, bone maintenance and cardiovascular health. Aging can lead to reduced magnesium absorption, making it essential to monitor intake later in life.
Recommended Dose: 320–420 mg/day
Best Form: Magnesium citrate, malate, or glycinate