In today’s blog I want to talk about one of the most overlooked minerals in the body: magnesium. It’s essential for over 300 functions in your system, including muscle function, energy production, mood regulation, and hormone balance.
Most women have no idea they’re running low on it. Symptoms can be subtle, and standard tests often miss it. But if you’re dealing with fatigue, stress, cramps, or hormonal shifts, magnesium might be what your body is asking for.
This guide breaks down what magnesium does, how to spot the signs of deficiency, and which supplements actually work best, especially during midlife.
Signs You Might Be Low in Magnesium
If any of these feel familiar, magnesium could be playing a role:
- Muscle cramps or twitches, especially at night
- Chronic fatigue or low energy
- Anxiety or trouble sleeping
- Brain fog or headaches
- Irregular periods or worsening PMS
- Heart palpitations or high blood pressure
Magnesium is involved in calming your muscles and nerves, keeping your heart rhythm steady, supporting digestion, and helping your brain stay clear and focused. When levels drop, all of these areas can start to show signs of stress.
Why Midlife Women Are More Susceptible
As hormones shift in perimenopause and menopause, magnesium often takes a hit. Stress, poor digestion, medications like diuretics or acid blockers, and even sweating during workouts can all contribute to depletion.
Magnesium is also key for metabolizing estrogen and making progesterone. Without enough, estrogen can become dominant, triggering heavy periods, mood swings, and fatigue. It also affects the production of pregnenolone, a precursor to all your key hormones, including cortisol. If you feel “wired but tired” most of the day, magnesium could be part of the solution.
Hormonal Symptoms Related to Magnesium Deficiency
Low magnesium can show up as:
- Trouble falling or staying asleep
- Heightened anxiety or mood swings
- Hot flashes or worsening menopausal symptoms
- Irregular cycles or heavier bleeding
- Low libido or energy crashes in the afternoon
Magnesium supports the liver in clearing out used estrogen. If your levels are too low, estrogen can recirculate instead of being eliminated. This leads to symptoms like breast tenderness, bloating, irritability, and low energy. Magnesium also helps your body make progesterone, which is the hormone that helps you stay calm, sleep well, and feel grounded.
How to Know if You’re Deficient
Standard blood tests only measure about one percent of the body’s magnesium, so even if your lab results say you’re in range, you could still be deficient. Better options include:
- Red blood cell (RBC) magnesium test, which shows how much is inside your cells
- A 24-hour urine magnesium test to measure how much is being excreted
- Symptom-based assessment, especially if you check several boxes
If you’re constantly stressed, have gut issues, or are taking medications that deplete minerals, your risk is higher. Magnesium is one of those nutrients where how you feel can be just as important as what your lab work says.
Choosing the Right Type of Magnesium
With so many forms on the market, it helps to know what each one is good for.
Magnesium glycinate
Great for anxiety, sleep, and chronic stress. This form is easy on the stomach and very calming, making it ideal if you’re overwhelmed, tense, or dealing with mood swings.
Magnesium citrate
Useful for constipation and digestive sluggishness. It’s well absorbed but can cause loose stools if you take too much, so go slow and adjust the dose as needed.
Magnesium malate
Best for low energy and muscle soreness. This form supports energy production and is often recommended for fatigue or fibromyalgia. It’s also easier on the stomach than citrate.
Magnesium L-threonate
Supports brain health and cognitive function. This form crosses into the brain more efficiently and may help with memory, focus, and mental clarity, especially during menopause.
Other types to consider
- Magnesium taurate can support heart health and blood pressure.
- Magnesium chloride is well absorbed and often used in topical sprays or oils.
- Magnesium oxide is a laxative and not well absorbed, so it’s better for short-term use rather than correcting a deficiency.
How Much to Take and When
Start with a low dose, around 100 to 200 mg per day, and increase gradually. Many women feel best at 300 to 400 mg daily. If you’re sensitive, take it with food to reduce stomach upset. You can also split the dose between morning and evening to improve absorption and avoid any digestive side effects.
If you’re taking medications or have a health condition, it’s smart to check with your provider before starting a new supplement.
In Summary
Magnesium is essential for hormone balance, stress resilience, and whole-body wellness. Most women don’t realize how powerful this one mineral can be until they start supplementing and notice the shift.
Pay attention to your symptoms, especially if you’re in perimenopause or menopause. Choose a supplement based on your most pressing need, whether it’s better sleep, less stress, more energy, or improved digestion.
Feeling better might be one simple shift away.
References
- StatPearls: Hypomagnesemia
- Healthline: Magnesium Deficiency Symptoms
- Open Heart Journal: Magnesium and Cardiovascular Health
- Oxford Academic: Chronic Magnesium Deficiency
- Healthdirect: Causes and Symptoms of Low Magnesium
- Medical News Today: Signs of Magnesium Deficiency
- BMJ Best Practice: Evaluating Magnesium Levels
- Comprehensive Review on Understanding Magnesium Disorders