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Supplements. I literally hear the word and cringe. It brings me back to my pregnancy days. I suffer from PCOS and was working with a naturopath to try and get pregnant—she had me on a host of supplements. Fast forward to being pregnant, and there goes another handful of daily supplements (okay, you caught me, once or twice a week).
I hate the aftertaste, I hate the actual effort of taking all the bottles out of the cupboard, opening them, swallowing all the pills, and putting them all away again. I struggle with what time of day to take them. On an empty stomach? After a meal? I hate it all! And so, I will be the first to admit I have hardly taken a supplement since being pregnant.
BUT—my algorithms keep telling me to take magnesium. So, I recently bit the bullet and purchased a bottle. Let’s dive into whether or not this is worth our time, money, and effort—and why.
Why Magnesium Matters for Moms Over 35
Magnesium is essential for over 300 bodily functions, yet most people (especially women) aren’t getting enough. Here’s why it’s so important:
- Boosts Energy Levels – If you feel exhausted even after a full night’s sleep, low magnesium levels might be the culprit.
- Reduces Stress & Improves Sleep – Magnesium helps regulate the nervous system, making it easier to relax and get quality sleep.
- Eases Muscle Pain & Cramps – If you’re dealing with post-workout soreness or random leg cramps, magnesium supports muscle recovery.
- Supports Hormonal Balance – Magnesium plays a key role in managing PMS symptoms, perimenopause, and stress-related hormone fluctuations.
- Strengthens Bones – Calcium gets all the attention, but magnesium is just as crucial for bone health, especially as we age.
Why Magnesium is Especially Important in Perimenopause
Perimenopause is a transitional phase leading up to menopause, and hormonal fluctuations can bring about a host of symptoms that magnesium can help with:
- Reduces Hot Flashes & Night Sweats – Magnesium helps regulate body temperature and improve sleep quality, making it easier to manage these common perimenopausal symptoms.
- Eases Mood Swings & Anxiety – Magnesium supports neurotransmitter function, helping to stabilize mood and reduce feelings of anxiety or irritability.
- Supports Bone Health – As estrogen levels decline, bone density can decrease. Magnesium is crucial for calcium absorption and maintaining strong bones.
- Helps with Sleep Disruptions – Many women experience insomnia or restless sleep during perimenopause. Magnesium can help relax the nervous system, making it easier to fall and stay asleep.
- Aids in Muscle Relaxation & Prevents Cramps – Leg cramps and muscle tension can become more common during perimenopause, and magnesium can provide relief.
How to Get More Magnesium
The good news? Magnesium is easy to incorporate into your routine. How much magnesium do you need? For women in their mid to late 30s, the recommended daily intake of magnesium is around 320 milligrams. The best way to increase magnesium is through diet, and yes it is just about the same list of foods we talked about in the recent fiber article! Dark leafy greens, avocados, bananas, seeds, nuts, and dark chocolate (yes this is permission to eat dark chocolate) are all rich in magnesium.
| FOOD | MAGNESIUM CONTENT PER SERVING |
|---|---|
| Pumpkin Seeds | ~ 150 mg per ounce |
| Chia Seeds | ~ 95 mg per ounce |
| Spinach | ~ 78 mg per 1/2 cup cooked |
| Almonds | ~ 76 mg per ounce |
| Dark Chocolate (70% – 85% cacao) | ~ 64 mg per ounce |
| Avocados | ~ 58 mg per medium avocado |
| Bananas | ~ 32 mg per medium banana |
| Black Beans | ~ 60 mg per 1/2 cup cooked |
Supplements
If your diet isn’t cutting it, a high-quality magnesium supplement can fill the gaps. Look for magnesium glycinate or citrate for best absorption.
- Magnesium Glycinate – This form is highly absorbable and gentle on the stomach. It’s particularly beneficial for those looking to improve sleep, reduce anxiety, and support muscle relaxation.
- Magnesium Citrate – This form is also well-absorbed but has a mild laxative effect. It’s great for those who struggle with constipation and want a dual-purpose supplement.
- Magnesium Oxide (Avoid This One!) – This form is poorly absorbed by the body and is mostly used as a laxative. It’s not effective for boosting magnesium levels and is best avoided if your goal is to support overall health.
- Topical Options – Magnesium sprays or Epsom salt baths can be a great way to absorb it through your skin.
For an affordable, high-quality magnesium supplement available in both Canada and the U.S., consider Nature’s Bounty Magnesium Glycinate 240 mg.
The Bottom Line
If you were to take just ONE supplement every day (and you’re generally in good health otherwise) make it Magnesium. If you’re feeling run-down, stressed, or struggling with sleep, adding magnesium to your routine could make a huge difference.
Have you tried magnesium? Let me know in the comments!
faq
I already take a multivitamin—do I still need extra magnesium?
Most multivitamins contain minimal magnesium (if any) because it takes up too much space. Even if included, it’s often in the poorly absorbed magnesium oxide form.
Can I just get enough magnesium from Epsom salt baths instead of supplements?
While Epsom salt baths provide a relaxing dose of magnesium sulfate, absorption through the skin varies. It’s a great addition but not a reliable replacement for dietary or supplement sources.
Why do I crave chocolate before my period—is it actually a sign of low magnesium?
Possibly! Dark chocolate is rich in magnesium, and cravings may signal a deficiency. Instead of milk chocolate, try 70%+ dark chocolate or other magnesium-rich foods.