Move over, collagen—there’s a new “it supplement” flying off shelves and taking over Instagram algorithms. Okay, it’s not exactly new, and we’re not telling you to toss your other supplements. But we are answering your top questions about magnesium glycinate benefits for women’s health, so you can decide if it’s right for your routine.
So, what is magnesium glycinate?
Magnesium glycinate is a combination of magnesium, a mineral that’s essential for maintaining healthy muscle and nerve function, and glycine, an amino acid touted for its mental health and antioxidant benefits. While there are several types of magnesium supplements, magnesium glycinate is often recommended as it’s less likely to cause side effects like stomach upset.
01
Can magnesium take the edge off stress?
We all feel stressed from time to time (hello, tax season!), but ongoing stress can lead to anxiety and negatively affect overall health. Luckily, studies show that magnesium can help regulate cortisol, the body’s primary stress hormone. Not only does leveling out cortisol reduce the body’s stress response, but it also helps lower your blood pressure and strengthen your immune system.
02
Can magnesium keep my bones strong?
Considering that osteoporosis—a disease that weakens bones—affects more women than men, keeping your bones strong is a crucial element for women’s health. Since 60 percent of the body’s magnesium is found in bones, it makes sense that this mineral plays a vital role in bone health. For starters, magnesium helps regulate levels of bone-friendly calcium. Research also shows that a lower magnesium intake in women is associated with lower bone mineral density.
Magnesium boost
While magnesium and glycine are naturally produced in the body, supplementation is often recommended in the form of tablets, gummies, or powders. Both can also be found in certain fish, meat, legumes, and other foods.
03
Can magnesium ease my PMS woes?
More than 90 percent of women experience premenstrual syndrome (PMS) symptoms, from moodiness to headaches—so who wouldn’t want a solution? Thankfully, studies find that magnesium may help reduce many common complaints, including breast tenderness, bloating, and cramps. For bonus points, take magnesium with vitamin B6. This combo has been found to be extra effective in easing PMS symptoms.
04
Can magnesium help my heart?
While it might not mend a broken heart, magnesium does help maintain proper heart rhythm and nerve activity. In other words, magnesium helps keep your heart functioning properly. And according to the Journal of the American Heart Association, magnesium supplements may help decrease risk of heart failure, which impacts more than 2.6 million women in the US.
05
Can magnesium stop my tossing and turning?
Magnesium is often deemed a key player in the sleep-saving game—and considering one in three adults doesn’t get the recommended amount of sleep each night (seven to nine hours), that might just make it the MVP. Studies show that magnesium can have a positive impact on both sleep quality and duration and even improve restless legs syndrome. One study also found a link between magnesium deficiency and sleep apnea.
Sleepy Girl Mocktail
Make your own Sleepy Girl Mocktail by combining pure tart cherry juice and magnesium powder (plus an optional splash of your favorite prebiotic soda). Tart cherries contain melatonin, which adds extra sleep support to your bedtime drink!
06
Can magnesium soothe sore muscles?
Ever struggle to sit down or wash your hair after a Pilates class because your muscles are screaming for help? Enter: magnesium, which is thought to soothe sore muscles—if not prevent them in the first place. One recent study found that magnesium supplementation helped reduce post-exercise muscle soreness, improve performance during a workout, and prevent muscle damage when taken before physical activity. The study authors recommend taking magnesium two hours before training.
07
Can magnesium prepare me for pregnancy?
Before and during pregnancy, opinions are coming at you from all angles. Luckily, magnesium is an option that might already be built into your routine, as it’s often included in prenatal vitamins. Research has found that magnesium may help prevent pregnancy complications, but make sure to check with your healthcare practitioner to make sure it’s right for you.
08
Can magnesium help with PCOS?
Magnesium may be particularly beneficial for women with polycystic ovary syndrome (PCOS), a condition that affects up to 13 percent of reproductive-aged women. One study found that magnesium supplementation helped improve metabolism in those with PCOS by reducing insulin resistance. Another study linked low magnesium levels to higher testosterone, a common issue in women with PCOS.
PCOS SOS
Up to 70 percent of women with PCOS are undiagnosed. If you have PCOS symptoms, consider talking to your healthcare practitioner.
09
Can magnesium help my gut feel great?
Maintaining a happy gut is all the rage right now, and for good reason: your gut impacts everything from your digestive health to your immune system. Women are also disproportionately impacted by gut health issues, including irritable bowel syndrome (IBS). Magnesium is entering the spotlight as a potential gut health helper, with recent studies showing low levels can cause inflammation in the gut. Magnesium is also known to help move stool through the intestine, which is important for a healthy gut.
10
Can magnesium help manage migraines?
With migraines occurring nearly three times as frequently in women than men, magnesium supplementation is being thoroughly studied as an option for prevention. According to the American Migraine Foundation, magnesium is particularly beneficial for preventing auras, a migraine symptom that includes blind spots, flashes of light, and tingling. Magnesium is also thought to help prevent migraines that are related to the menstrual cycle.
Think before you buy
Just because a supplement is making the rounds on TikTok, doesn’t mean it’s right for you. Always check with your healthcare practitioner before starting a new supplement.
