The 11 Best Magnesium Supplements for Women, Chosen by Experts
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These Are the Best Magnesium Supplements for Women, According to Experts

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Published on May 5, 2025
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Magnesium is an important mineral that's involved in more than 300 reactions in the body. "It plays a major role in everything from hormone balance and energy production to sleep quality and mood stability," says Samantha Peterson, RD, the founder of Simply Wellness in Goodyear, Arizona. But many women don't eat enough magnesium-rich food, like nuts and seeds or spinach.

"I find that many patients are unknowingly deficient — whether due to stress, medications, poor absorption, or modern diets that lack magnesium-rich foods," says Aaron Erez, DO, the owner of Erez Functional Medicine in San Diego. He says magnesium supplementation is a powerful tool. "It's one of those cornerstone nutrients that can make a quick and noticeable difference for people in their day-to-day lives when it's optimized," he says.

For women, these differences may include improved sleep, stress management, heart health, muscle recovery, hormone balance, and more.

 It's essential to choose a high-quality, easy-to-absorb magnesium supplement, though.

I’m a registered dietitian, and for this article I consulted with three other healthcare professionals to find the best magnesium supplements for women on the market. They provided recommendations for the most trustworthy brands and products, as well as information about the benefits and downsides of magnesium supplementation. Here are the best magnesium supplements for women of 2025, according to health experts.

Our Top Picks for Best Magnesium Supplements for Women

When to Consult Your Doctor

Magnesium supplements can cause side effects like nausea and diarrhea. Magnesium may also interfere with several medications, including bisphosphonates, antibiotics, diuretics, and proton pump inhibitors (PPIs). People with kidney problems may also have trouble excreting excess magnesium. So, if you're taking any of these types of medications, or have kidney disease or other conditions that affect your kidneys, you should speak to your doctor before you start taking magnesium supplements.

Finally, there's not a great deal of high-quality evidence to support the use of magnesium supplements for certain conditions, like fibromyalgia or polycystic ovary syndrome (PCOS). If you are looking for evidence-based treatment options for these conditions, consult a healthcare professional.

Best for Sleep

Sports Research Magtein With Magnesium L-Threonate

$26.95 at Amazon
$29.95Now 10% Off
Buy on Amazon $26.95

Pros

  • Ideal form of magnesium for sleep and brain health
  • Third-party tested
  • Gluten-free, vegan, non-GMO

Cons

  • Three-capsule serving size

Key Specs

  • Magnesium type: Magnesium L-threonate
  • Magnesium per serving: 144 mg
  • Form: Capsule
  • Serving size: 3 capsules
  • Third-party tested: Yes
This magnesium supplement from Sports Research is made with Magtein magnesium L-threonate, a unique type of magnesium that can cross the blood-brain barrier to support better sleep and brain function. "I recommend it for women who have trouble sleeping," says Kelsey Kunik, RDN, the owner of Graciously Nourished in Saginaw, Michigan. "Studies have found that taking this form of magnesium may improve sleep quality and daytime energy, alertness, and productivity," she adds.

Magtein contains 144 milligrams (mg) of magnesium from 2,000 mg of magnesium L-threonate. It provides 34 percent of the daily value (DV) for magnesium in a three-capsule serving. This supplement is also vegan, gluten-free, and non-GMO certified. "As a dietitian, I appreciate the use of a patented form of magnesium, which has extensive research supporting its impact as well as the third-party testing to verify purity and potency of this supplement," says Kunik.

Sports Research products are made in a Current Good Manufacturing Practices (CGMP) facility, which means they adhere to strict quality and safety standards set by the U.S. Food and Drug Administration (FDA).

Pure Magnesium

Best for Stress

Pure Encapsulations Magnesium Glycinate

Buy Now $26

Pros

  • Supports relaxation and stress relief
  • Third-party tested, vegan, non-GMO
  • One capsule per day

Cons

  • Large capsule may be difficult to swallow for some
  • Glycine may cause drowsiness

Key Specs

  • Magnesium type: Magnesium glycinate
  • Magnesium per serving: 120 mg
  • Form: Capsule
  • Serving size: One capsule
  • Third-party tested: Yes
Pure Encapsulations Magnesium Glycinate may be particularly helpful for promoting calmness and relaxation. "Magnesium glycinate is magnesium bound to the amino acid glycine," says Erez. Both of these compounds may support stress relief and restfulness.

 "It's one of my favorites for promoting relaxation," says Erez. "Magnesium glycinate can help support anxiety reduction, better sleep, and overall calming of the nervous system."

Pure Encapsulations Magnesium Glycinate provides 120 mg of magnesium per serving, or 29 percent of the DV for magnesium. Pure Encapsulations is also one of the most highly recommended brands among dietitians and other health professionals we've spoken to, thanks to its stringent third-party testing for product strength and contaminants. This supplement is also vegan, non-GMO, and free from gluten, soy, dairy, eggs, tree nuts, peanuts, and sesame.

But the capsule is nearly one inch long, and in our research, we found that some people had trouble swallowing it. We also noted that some people reported excessive sleepiness, which was potentially caused by the glycine in this supplement.

Best for Recovery

Trace Minerals Stress-X Magnesium Powder

$17.99 at Amazon
$19.99Now 10% Off
Buy on Amazon $17.99

Pros

  • May help support energy levels
  • High dose of magnesium
  • Non-GMO, vegan, and third-party tested

Cons

  • Limited research on muscle benefits
  • May not dissolve fully

Key Specs

  • Magnesium type: Magnesium malate, magnesium carbonate
  • Magnesium per serving: 350 mg
  • Form: Powder
  • Serving size: 1 level teaspoon (tsp)
  • Third-party tested: Yes
Trace Minerals Stress-X Magnesium contains magnesium malate, a form of magnesium that may be beneficial for athletes and other highly active people. "Magnesium malate includes malic acid, a natural compound in fruits that plays a role in the cellular energy cycle," explains Erez.

 "Women dealing with low energy or workout recovery issues sometimes find malate helpful." But it’s worth noting that published research on the benefits of magnesium malate for muscle recovery is limited.
Still, this product contains a high dose of magnesium: 350 mg, or 83 percent of the DV, from a combination of magnesium malate and magnesium carbonate. After the magnesium carbonate in this powdered mix is combined with water and the citric acid in the product, it forms easy-to-absorb magnesium citrate.

 Stress-X Magnesium may also be a good choice for people who need to improve their magnesium status.
Stress-X Magnesium is available in Lemon Lime or Raspberry Lemon flavors. It's vegan and non-GMO, and third-party tested for purity, potency, and contamination. This powder may not mix well unless you use an electric whisk or blender. Also, magnesium citrate may cause digestive symptoms like gas or diarrhea in some people.

Best With Zinc

NOW Sports ZMA

$19.92 at Walmart
$21.99Now 9% Off
Buy on Walmart $19.92

Pros

  • Contains magnesium, zinc, and vitamin B6
  • Informed Sport–certified
  • Vegan, non-GMO, free of eggs, dairy, soy, and nuts

Cons

  • Limited evidence for ZMA benefits
  • Magnesium oxide is poorly absorbed

Key Specs

  • Magnesium type: Magnesium aspartate, magnesium oxide
  • Magnesium per serving: 300 or 450 mg
  • Form: Capsule
  • Serving size: 2 or 3 capsules
  • Third-party tested: Yes
NOW Sports Zinc Magnesium Aspartate (ZMA) contains a combination of zinc, magnesium, and vitamin B6. This combination may help support muscle recovery, brain function, and sleep health, but study results are largely inconclusive.

 Still, during our research, we found that many people taking the supplement report better sleep and easier recovery from workouts.
One study also suggests that magnesium and zinc together may help improve blood sugar control and heart health in people with type 2 diabetes and heart disease.

  But larger and higher-quality studies on the potential benefits of ZMA or a zinc and magnesium combination are needed.
The serving size is three capsules for men and two capsules for women. Each serving for men provides 450 mg of magnesium, or 107 percent of the DV. For women, it provides 300 mg, or 71 percent of the DV. The magnesium comes from a combination of magnesium aspartate and magnesium oxide. While magnesium aspartate is fairly well-absorbed, magnesium oxide is absorbed poorly.

 Because of this, there's minimal risk of consuming too much magnesium when taking this supplement. For both men and women it provides well over 100 percent of the DV for both zinc and vitamin B6. But it doesn't exceed the tolerable upper limit levels (UL) for any of the nutrients it includes, so it's unlikely to cause side effects.

This supplement Now Sports ZMA is Informed Sport–certified, so it's free of World Anti-Doping Agency (WADA) banned substances and safe for competitive athletes to use. It's also non-GMO and vegan.

Thorne Magnesium

Best for Heart Health

Thorne Magnesium CitraMate

Buy Now $21

Pros

  • May support heart health
  • Third-party tested
  • Plant-based, non-GMO
  • Soy-, dairy-, and gluten-free
  • One capsule dose

Cons

  • Magnesium citrate may cause digestive side effects
  • May interfere with some medications

Key Specs

  • Magnesium type: Magnesium citrate, magnesium malate
  • Magnesium per serving: 135 mg
  • Form: Capsule
  • Serving size: 1 capsule
  • Third-party tested: Yes
Thorne Magnesium CitraMate may support heart health by regulating blood pressure, inflammation, heart rhythm, and cellular stress.

 Because heart disease is the leading cause of death in women, it's important to support cardiovascular health through diet and exercise, as well as supplementation when necessary.

In one capsule, CitraMate provides 135 mg of magnesium, or 32 percent of the DV. It contains both magnesium citrate and magnesium malate, and Thorne products are all third-party tested to ensure that they're safe and free of contaminants. Still, if you have existing heart problems, be sure to speak with your healthcare provider about taking magnesium supplements. They can help you choose the right dosage if magnesium is something you will benefit from, and they can help monitor for potential medication interactions.

Also, magnesium citrate can be used in large quantities as a laxative, but many people are sensitive to smaller quantities of magnesium citrate, too.

 While researching, we noted that some people experienced digestive side effects like gas or diarrhea when taking this supplement. This supplement is soy-, dairy-, and gluten-free.

Best Gummy

Pure Encapsulations Magnesium Citrate Gummy

$22.60 at Amazon
Buy on Amazon $22.60

Pros

  • Convenient gummy form for people who dislike pills
  • Third-party tested
  • One gummy provides over ⅓ of daily magnesium needs
  • Vegan, non-GMO, gluten-, soy-, dairy-, egg-, nut-free

Cons

  • May cause digestive side effects
  • Can be difficult to chew

Key Specs

  • Magnesium type: Magnesium citrate
  • Magnesium per serving: 150 mg
  • Form: Gummy
  • Serving size: One gummy
  • Third-party tested: Yes

Pure Encapsulations Magnesium Citrate Gummies can give you a magnesium boost even if you dislike or have trouble swallowing pills. These gummies contain 150 mg of magnesium from magnesium citrate — 36 percent of the DV — in each gummy, so just one can go a long way towards helping you meet your daily magnesium goal.

It's available in a berry vanilla flavor and low in sugar, with each gummy formulated with less than half a gram of sugar. Pure Encapsulations products are also rigorously third-party tested for the presence of potential contaminants and heavy metals.

One major drawback of magnesium citrate is that it may cause digestive side effects like diarrhea or bloating, even in relatively small doses like the one included in this supplement.

 During our research, we also found that many customers say these gummies are hard and difficult to chew.

Best Powder

Natural Vitality Calm

$15.02 at Amazon
$22.86Now 34% Off
Buy on Amazon $15.02

Pros

  • Convenient powder that mixes easily
  • Third-party tested
  • Available in three flavors and unflavored
  • Sugar-free

Cons

  • May cause digestive side effects
  • Doesn't come with a scoop

Key Specs

  • Magnesium type: Magnesium citrate
  • Magnesium per serving: 325 mg in flavored versions; 350 mg unflavored
  • Form: Powder
  • Serving size: 2 tsp
  • Third-party tested: Yes

Magnesium supplements are commonly available as drink mixes. Natural Vitality Calm is one of the most popular. It's third-party tested for quality and heavy metals, vegan, non-GMO, and available at most major retailers and pharmacies, both in-store and online. It comes in three flavors — Raspberry Lemon, Orange, Cherry, and Unflavored — that mix easily.

Each serving of Natural Vitality Calm (flavored options) contains a relatively high dose of magnesium compared with other supplements: 325 mg, or 77 percent of the DV, from magnesium carbonate. When the magnesium carbonate and citric acid combine with liquid, the two form magnesium citrate. It may be helpful for preventing or reversing poor magnesium status since it provides over three-fourths of the DV per serving.

Still, the major drawback of magnesium citrate is that it may cause digestive side effects like gas and diarrhea.

 As we researched this product, we noted that many people use this product to relieve constipation. "Magnesium citrate is very effective at drawing water into the gut," notes Erez, "and it's one of the most commonly used magnesium supplements for relieving constipation."

Best for Fibromyalgia

Momentous Magnesium Malate

$17.95 at Amazon
Buy on Amazon $17.95

Pros

  • May be helpful for energy and muscle recovery
  • NSF Certified for Sport
  • HSA and FSA eligible
  • Non-GMO

Cons

  • Limited evidence to support magnesium for fibromyalgia
  • Not vegan-friendly

Key Specs

  • Magnesium type: Magnesium malate
  • Magnesium per serving: 220 mg
  • Form: Capsule
  • Serving size: 2 capsules
  • Third-party tested: Yes
Momentous Magnesium Malate is made with magnesium malate, which may offer some advantages for women with fibromyalgia. "It's ideal for energy production and muscle recovery — great for women with fatigue or fibromyalgia-like symptoms," says Peterson. Fibromyalgia is a condition characterized by chronic muscle pain. It affects roughly 2 to 3 percent of Americans, and more than twice the number of women as men.

 But it’s worth noting that research studies on magnesium malate for fibromyalgia have had mixed results.

This product contains 220 mg of magnesium from magnesium malate, or 52 percent of the DV for magnesium. Since it contains over half of your daily needs for magnesium, it may also be a good fit for people who are at an increased risk of having low magnesium status, like older people or people with type 2 diabetes.

 Momentous supplements are rigorously third-party tested for safety and quality. This product is also NSF Certified for Sport, so it's a good choice for athletes. This supplement is non-GMO, but not vegan. It contains the additive magnesium stearate, which is often sourced from animals.

Nature Made Magesium

Best Drugstore

Nature Made Magnesium

Buy Now $15.89

Pros

  • Widely available in stores
  • Can help improve magnesium status
  • Provides 95 percent of the DV for magnesium

Cons

  • Magnesium oxide isn't well absorbed
  • Not third-party tested

Key Specs

  • Magnesium type: Magnesium oxide
  • Magnesium per serving: 400 mg
  • Form: Softgel
  • Serving size: 1 softgel
  • Third-party tested: No

Nature Made Magnesium Softgels, made from magnesium oxide, are a solid choice for magnesium supplementation if you're on a budget and looking for a convenient, accessible supplement. “Magnesium oxide is one of the most common and least expensive forms of magnesium on the market, explains Erez.

This supplement provides 400 mg of magnesium from magnesium oxide per serving, or 95 percent of the DV. But only about 4 percent of the magnesium in magnesium oxide is absorbed, so it's not the best choice for people who may be at risk of developing a magnesium deficiency, like elderly people or people with alcohol dependency.

 Regardless, studies have shown that magnesium oxide may help improve magnesium status even though it's poorly absorbed.

This product isn't third-party tested, although many other Nature Made products are third-party verified by United States Pharmacopeia (USP). Additionally, these large capsules may be difficult to swallow for some.

Best for Brain Function

Designs for Health NeuroMag

$68.87 at Amazon
$72.49Now 5% Off
Buy on Amazon $68.87

Pros

  • Ideal form of magnesium to help support brain function and memory
  • Vegan, non-GMO
  • In-house and third-party testing

Cons

  • Priciest on our list
  • One serving is three capsules

Key Specs

  • Magnesium type: Magnesium L-threonate
  • Magnesium per serving: 145 mg
  • Supplement form: Capsule
  • Serving size: 3 capsules
  • Third-party tested: Yes
Magtein magnesium L-threonate can cross the blood-brain barrier, meaning it may be more beneficial for brain health than other forms of magnesium. "For brain and cognitive support, I love NeuroMag by Designs for Health," says Peterson. "It's perfect for women in high-stress leadership roles who want to stay sharp and focused." In research studies, Magtein has improved memory, brain function, sleep quality, productivity, alertness, and energy compared to placebos.

In a three-capsule serving, NeuroMag contains 145 mg of magnesium from Magtein magnesium L-threonate, which is 34 percent of the DV for magnesium. At over $2 per serving, this is the most expensive pick on our list, so it's most suitable for people who are specifically looking for the brain health benefits that Magtein offers.

Designs for Health uses both in-house and third-party testing to ensure product quality, safety, and potency, and this product is vegan and non-GMO.

Best for Hormone Health

Thorne Magnesium Bisglycinate

$45 at Amazon
$50Now 10% Off
Buy on Amazon $45

Pros

  • May support hormone health
  • Convenient powder form
  • NSF Certified for Sport
  • Vegan and non-GMO

Cons

  • May be too sweet for some

Key Specs

  • Magnesium type: Magnesium bisglycinate
  • Magnesium per serving: 200 mg
  • Supplement form: Powder
  • Serving size: 1 scoop
  • Third-party tested: Yes
Magnesium bisglycinate, or magnesium glycinate, could offer some benefits for hormone health. Magnesium may play a role in premenstrual syndrome (PMS), PCOS, and perimenopause symptom management.

 "For most women, I recommend Thorne Magnesium Bisglycinate," says Peterson. "It's a highly bioavailable form that supports relaxation, hormone health, and restful sleep without gastrointestinal side effects."

Thorne supplements are also third-party tested to ensure that they're free of contaminants and that the contents match the label. It's also NSF Certified for Sport, so it's safe for competitive athletes to use. Each scoop contains 200 mg of magnesium, or 48 percent of the DV. Based on our research, however, this powder may taste too sweet for some.

Comparison Table

Magnesium Type
Magnesium per Serving
Form
Third-Party Tested
Sports Research Magtein With Magnesium L-Threonate
Sleep
Magnesium L-threonate
144 mg
Capsule
Yes
Buy Now $26.95
Pure Encapsulations Magnesium Glycinate
Recovery
Magnesium glycinate
120 mg
Capsule
Yes
Buy Now $26
Trace Minerals Stress-X Magnesium Powder
Stress
Magnesium malate, magnesium carbonate
350 mg
Powder
Yes
Buy Now $17.99
NOW Sports ZMA
With zinc
Magnesium aspartate, magnesium oxide
300 or 450 mg
Capsule
Yes
Buy Now $19.92
Thorne Magnesium CitraMate
Heart health
Magnesium citrate, magnesium malate
135 mg
Capsule
Yes
Buy Now $21
Pure Encapsulations Magnesium Citrate Gummy
Gummy
Magnesium citrate
150 mg
Gummy
Yes
Buy Now $22.60
Natural Vitality Calm
Powder
Magnesium citrate
350 mg (unflavored), 325 mg (flavored)
Powder
Yes
Buy Now $15.02
Momentous Magnesium Malate
Fibromyalgia
Magnesium malate
220 mg
Capsule
Yes
Buy Now $17.95
Nature Made Magnesium
Budget-friendly
Magnesium oxide
400 mg
Softgel
No
Buy Now $15.89
Designs for Health NeuroMag
Brain function
Magnesium L-threonate
145 mg
Capsule
Yes
Buy Now $68.87
Thorne Magnesium Bisglycinate
Hormone health
Magnesium bisglycinate
200 mg
Powder
Yes
Buy Now $45

How We Chose the Best Magnesium Supplements for Women

When choosing the best magnesium supplements for women, it was important for us to highlight options that were safe and high-quality, made by reputable brands, and recommended by experts. For those reasons, I consulted with these three experts:

  • Aaron Erez, DO, owner of Erez Functional Medicine
  • Kelsey Kunik, RDN, owner of Graciously Nourished
  • Samantha Peterson, RD, founder of Simply Wellness

Kunik and Peterson provided specific brand recommendations, and Peterson and Erez provided additional information on choosing magnesium supplements and the differences between the most common supplemental forms of magnesium.

While researching supplements, we also focused specifically on the benefits they may offer women. We searched for research studies that used female participants and also studied how magnesium affects issues specific to women (such as PMS, PCOS, or perimenopause) and issues that affect many women, like heart disease and fibromyalgia.

I'm a registered dietitian as well, and magnesium supplements are part of my daily routine. I included some picks from brands I know and trust. I also included several types of magnesium, along with different supplement forms (including powder, capsule, and gummy). The products range in price from roughly $0.20 per serving to $2 per serving, so there's a suitable option for most budgets.

What to Look for When Buying Magnesium Supplements for Women

To choose the magnesium supplement that's the best fit for your needs, here are a few factors to consider.

  • Supplement type: Magnesium supplements are most commonly available as capsules or powdered drink mixes. Capsules are the most convenient, but can be large and difficult to swallow. Powders typically need to be mixed into at least eight ounces of water. They're often fruit flavored, but they may contain added flavors or sweeteners. Gummies and liquids are less common, but still available online.
  • Magnesium form: Magnesium supplements may contain several different types of magnesium. According to the experts we spoke to, magnesium glycinate is a good all-around choice. For specific needs, magnesium citrate is a good choice for constipation, and magnesium L-threonate is best for supporting brain health. For a budget option, consider magnesium oxide — just know that it's not as easy to absorb as other types of magnesium.


  • Testing and certifications: Since the FDA doesn't require supplements to be tested before they're sold, third-party testing is a good alternative to help you feel confident that the supplement you choose is safe.

     Third-party certifications such as NSF Certified for Sport, USDA Organic, Non-GMO Verified, or United States Pharmacopeia (USP) can also help you choose supplements that fit your specific needs and preferences.
  • Price: Many magnesium supplements fall between roughly $0.30 to $0.50 per serving. The magnesium supplement you choose should ideally be one that can fit into your existing budget. Certain types of magnesium, like magnesium L-threonate, are more expensive than others.

What Are the Benefits of Magnesium for Women?

Magnesium offers many potential benefits for women's health. "It's foundational for women's wellness, especially during high-stress seasons or hormonal shifts like PMS, perimenopause, and pregnancy," says Peterson.

"It plays a critical role in hundreds of enzymatic reactions in the body," adds Erez. "It supports everything from energy production and muscle function to sleep quality, mood balance, and blood sugar regulation."

Here are some of the major benefits of magnesium for women:

  • Stress and relaxation: Magnesium can help support relaxation, restfulness, and better sleep. "I often refer to it as nature's chill pill because of how calming it can be for the nervous system," says Peterson.

  • Fatigue and muscle recovery: Magnesium may also help support energy production, alleviate fatigue, and enhance muscle recovery after workouts.

     

  • Brain function: Magnesium, particularly magnesium L-threonate, may help improve your memory and mental performance. "I recommend L-threonate for women looking to improve memory, focus, or who suffer from frequent migraines or brain fog," says Erez.

  • Heart health: Because of its role in muscle health and recovery, magnesium also supports the health of your largest muscle — your heart. Research shows it may play a role in maintaining healthy blood pressure and heart rhythm.

What's the Best Type of Magnesium to Take?

Magnesium supplements may feature one or more of several types of magnesium. Here are some of the most common types, along with a summary of their advantages and potential disadvantages:

  • Magnesium glycinate/bisglycinate: This form of magnesium that's bound with glycine strikes a good balance between affordability, absorption, and benefits. "It's my go-to for stress, anxiety, PMS, and sleep," says Peterson. "It's gentle on the gut and deeply calming thanks to the amino acid glycine."

  • Magnesium malate: Magnesium malate is magnesium with malic acid. "This form is well absorbed," Erez notes. "I often suggest it for improving energy, reducing muscle pain or fatigue, or for patients with chronic fatigue or fibromyalgia."

  • Magnesium citrate: Magnesium citrate is a common and affordable type of magnesium. It breaks down in liquid easily. In large doses, it's used as a laxative, but smaller doses may also help relieve constipation. In some individuals, it may cause unwanted GI side effects like gas or loose bowel movements.

  • Magnesium L-threonate: This type of magnesium can cross the blood-brain barrier, and research supports using it for brain function, memory, and sleep. It's more expensive than other types.

  • Magnesium oxide: Magnesium oxide is an inexpensive form of magnesium. It's not as well-absorbed as other types of magnesium, but may still be beneficial for raising magnesium levels.

If you're not sure which one to choose, magnesium glycinate is a good, moderately priced option that's highly recommended by both Erez and Peterson.

Are Magnesium Supplements Safe?

For the most part, magnesium supplements are safe to take. Note that diarrhea is a common side effect of magnesium supplementation. "Forms like magnesium citrate and oxide are notorious for causing diarrhea," says Erez. "They leave more unabsorbed magnesium in the intestines, which attracts water and speeds up motility. If you don't want a laxative effect, you might avoid oxide or citrate as your daily supplement, or take them in very small amounts."

He adds that people with kidney issues should be careful with magnesium supplements. "Magnesium in high amounts can stress the kidneys," he explains. "The kidneys are responsible for excreting excess magnesium, so those with compromised kidney function may not be able to clear it effectively." Those with kidney problems should speak to their doctor before taking magnesium supplements.

FAQ

How much magnesium do women need?

The Recommended Dietary Allowance (RDA) for women for magnesium is 310 mg for ages 19 to 30 and 320 mg for ages 31 and older. Pregnant women aged 19 and 30 need 350 mg per day, while pregnant women over 31 need 360 mg per day. The RDA for lactating women is the same as the RDA for women who aren't pregnant.

For many people, taking a magnesium supplement every day is safe. But if you plan to take a magnesium supplement for more than a few months, or if you have kidney problems, it's important to speak to your doctor before you start taking magnesium. They can help you choose the product and dosage that's the best fit for your needs.

Magnesium deficiency is rare, but symptoms include appetite loss, nausea, fatigue, seizures, muscle cramps, and heart rhythm changes. Low magnesium intake may also increase the risk of heart disease, type 2 diabetes, migraine headaches, and osteoporosis.

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SaVanna is a registered dietitian and health writer.

As a registered dietitan, SaVanna has worked with pregnant and postpartum women, infants and children, people with chronic kidney disease, and people who are critically ill. She is particularly interested in culinary and functional nutrition for weight loss and female hormone health.

She's currently a contributor for Forbes Vetted, Sports Illustrated Showcase, Mashable, and Carb Manager, and her work has also appeared in Greatist, mindbodygreen, and Bicycling Magazine, among other outlets.

SaVanna lives with her husband and three kids in Little Rock, Arkansas. She enjoys cooking, baking, gardening, and weightlifting.

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