9 Best Magnesium Supplements for Women

<p>Plus, magnesium is a key nutrient that may help reduce the risk of heart disease, stroke, high blood pressure, type 2 diabetes, and osteoporosis, says <a href=”https://weheal.health/physicians-and-coaches/” target=”_blank”>Alona Pulde, MD</a>, a board-certified family medicine physician and chief executive officer and co-founder at <a href=”https://weheal.health” target=”_blank”>WeHeal</a>. Another bonus? Magnesium has been shown to support mood and <a href=”https://www.womenshealthmag.com/health/a43623464/higher-magnesium-dose-lowers-dementia-risk-study/” target=”_blank”>brain function</a> and low levels of the mineral have been linked to anxiety and depression, she adds.</p><p>Okay, but how much magnesium do you actually need? Most female adults need 310 to 320 mg a day, while men need 400 to 420 mg per day, says Dr. Pulde. Luckily, most people can get the recommended intake by eating magnesium-rich foods like legumes, nuts, seeds, quinoa, oatmeal, spinach, kale, and avocado, she says.</p><p>However, it is possible to have a magnesium deficiency, says Dr. Pulde, noting that this can be diagnosed by your doc via a full work-up and blood test to check your levels.</p><p class=”body-tip”><strong>Meet the experts:</strong> <br><br><a href=”https://www.instagram.com/the.intuitive.nutritionist/” target=”_blank”>Jenn Baswick, RD</a>, is a registered dietitian and founder of <a href=”http://theintuitivenutritionist.com” target=”_blank”>The Intuitive Nutritionist</a>. <br><br><a href=”https://virtualnutritionexperts.com/about/” target=”_blank”>Lisa Moskovitz, RD</a>, is a registered dietitian and the CEO of <a href=”https://virtualnutritionexperts.com” target=”_blank”>Virtual Nutrition Experts</a> and author of <em>The Core 3 Healthy Eating Plan</em>. <br><br><a href=”https://weheal.health/physicians-and-coaches/” target=”_blank”>Alona Pulde, MD</a>, is a board-certified family medicine physician and chief executive officer and co-founder at <a href=”https://weheal.health” target=”_blank”>WeHeal</a>.</p><h2 class=”body-h2″>Who needs a magnesium supplement?</h2><p>It’s always best to talk with your doctor before taking any and all supplements since they are not regulated by the U.S. Food & Drug Administration (FDA). “I recommend eating a daily diet that includes magnesium-rich foods, and only take a supplement if directed by your physician to correct a deficiency,” says Dr. Pulde. </p><p>However, <a href=”https://www.ncbi.nlm.nih.gov/books/NBK500003/#:~:text=Hypomagnesemia%20is%20an%20electrolyte%20disturbance,renal%20losses%2C%20and%20other%20conditions.” target=”_blank”>research</a> has found 2.5 to 15 percent of Americans experience magnesium deficiency with rates even higher in those with diabetes or alcohol use disorder. “This could likely be because the typical Western diet is not very abundant with magnesium-rich foods,” says <a href=”https://www.instagram.com/the.intuitive.nutritionist/” target=”_blank”>Jenn Baswick, RD</a>, a registered dietitian and founder of <a href=”http://theintuitivenutritionist.com” target=”_blank”>The Intuitive Nutritionist</a>. </p><p>So, if you experience a loss of appetite, <a href=”https://www.womenshealthmag.com/health/a19912535/reasons-vitamins-cause-nausea/” target=”_blank”>nausea</a>, vomiting, fatigue, weakness, and/or numbness in your limbs, talk with your doctor about a magnesium supplement because you may be deficient, says Dr. Pulde. If a healthcare provider gives the thumbs up, they can guide you on proper dosing depending on your needs.</p><h2 class=”body-h2″>What are the different types of magnesium supplements? </h2><p>Not all magnesium supplements are created equally, and different types target specific conditions, says Moskovitz. “Magnesium glycinate is beneficial for promoting better sleep, mood stability, and blood sugar regulation, while magnesium citrate and chloride are more effective at <a href=”https://www.womenshealthmag.com/health/a19984082/how-to-make-yourself-poop/” target=”_blank”>fighting constipation</a>,” she explains.</p><p>It’s also important to take into consideration how well a magnesium supplement absorbs in your body, says Dr. Pulde. The most easily absorbed forms are magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride, she says. Magnesium citrate and chloride are also typically in a liquid form, which means they are better absorbed than tablets like magnesium oxide and sulfate, she adds. (Side note: there are other forms of magnesium but the above are most relevant, per Dr. Pulde.)</p><h2 class=”body-h2″>How and when should you take a magnesium supplement?</h2><p>The key is to take your magnesium supplements with meals, and at the same time each day, says Dr. Pulde. Whether you take them with breakfast or dinner is up to you. On top of that, it’s best to take magnesium supplements at least two hours apart from other medications to avoid digestive upset, says Baswick. In particular, magnesium supplements can negatively interact with certain antibiotics, high blood pressure medications, antacids, and laxatives, by affecting their absorption and efficacy, adds Dr. Pulde. Always talk with your doctor to determine what’s best for you. </p><h2 class=”body-h2″>The 9 Best Magnesium Supplements </h2>” />