Magnesium is one of the minerals women are most likely to fall short on. The UK National Diet and Nutrition Survey (NDNS) consistently reports that a significant proportion of adult women have magnesium intakes below the Reference Nutrient Intake (RNI) of 270mg per day.
Why magnesium matters for women
Magnesium is involved in over 300 enzyme reactions, including energy production, muscle function and the nervous system. The NHS lists magnesium as essential for bone health, muscle function and energy metabolism. For women, there are specific times when magnesium status can come under pressure: during menstruation, pregnancy, and around perimenopause.
Magnesium and PMS
The BDA notes that a balanced diet rich in magnesium-containing foods (whole grains, leafy greens, nuts and seeds) is the first step. For women who struggle to get enough from food, a supplement can help top up intakes.
What magnesium does
Magnesium contributes to a reduction of tiredness and fatigue, to normal psychological function and to the normal functioning of the nervous system. It also contributes to normal muscle function and the maintenance of normal bones.
Food first
Good sources include wholegrains, leafy greens, nuts, seeds, beans and lentils. If your diet is varied and includes these most days, you may not need a supplement.
Which form of magnesium?
We use magnesium bisglycinate, where the mineral is bound to the amino acid glycine. Each capsule provides 120mg of magnesium.
How to take it
Take 1 to 2 capsules a day with food. If you take antibiotics (tetracyclines or quinolones) or levothyroxine, take them a few hours apart. If you are pregnant or breastfeeding, speak to your GP before taking any supplement.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. This guide is general information, not medical advice. If you are pregnant, breastfeeding, take medicine or have a health condition, speak to your GP or pharmacist before taking a supplement.
Sources
- 1.NHS. Vitamins and minerals — Magnesium. nhs.uk/conditions/vitamins-and-minerals.
- 2.BDA. Food Fact Sheet — Magnesium. bda.uk.com.
- 3.SACN. Review of Dietary Reference Values for Magnesium. GOV.UK, 2024.
- 4.Public Health England. National Diet and Nutrition Survey (NDNS). GOV.UK.
