Magnesium and Hormone Balance: The Unsung Hero of Women’s Health
When we think about nutrients that influence hormones, magnesium isn’t usually the first to come to mind. Yet this mineral plays a critical role in regulating the nervous system, supporting metabolic health, and maintaining hormonal balance.
A substantial proportion of U.S. adults (particularly women) do not meet recommended magnesium intakes, and chronic stress can further deplete body stores.¹ This combination makes it even more important to understand how magnesium affects your health and how to ensure you’re getting enough.
Why Magnesium Matters
Magnesium is an essential mineral involved in more than 300 enzymatic reactions in the body. It helps regulate:
Energy production (ATP synthesis)
Muscle and nerve function
Blood sugar control
Protein synthesis
Stress response
Bone health
Because magnesium is involved in so many systems, even a mild deficiency can have widespread effects, including disruptions to hormone health.
The Magnesium–Hormone Connection
1. Stress & Cortisol Regulation
Magnesium plays a key role in the hypothalamic–pituitary–adrenal (HPA) axis, the system that controls your stress response. When you’re under pressure, your body uses up magnesium faster. Low magnesium can then make it harder to cope with stress, creating a cycle where stress lowers magnesium, and low magnesium makes stress feel worse.² ³
2. PMS & Menstrual Health
Several studies have found that magnesium (sometimes combined with vitamin B6) can ease common PMS symptoms like mood swings, bloating, and cramps. This is likely because magnesium helps relax muscles, reduce inflammation, and support brain chemicals that keep mood steady.⁴ ⁵ ⁶
3. Sleep Health
Magnesium plays a role in calming the nervous system and supporting melatonin, the hormone that helps you sleep. In one study with older adults, magnesium improved sleep quality and helped people fall asleep more easily. Better sleep can help keep hormones more balanced overall.⁷
4. Blood Sugar & Insulin Sensitivity
Magnesium helps insulin work properly, which keeps blood sugar steady and supports energy, hormone balance, and fewer cravings. In people with insulin resistance, magnesium supplements have been shown to improve blood sugar control. In women with PCOS, results are mixed… some studies show benefits, while others don’t.⁸ ⁹
5. Thyroid Function
Your thyroid needs magnesium to produce energy and to convert thyroid hormone (T4) into its active form (T3). While this process is well understood, we don’t yet have strong clinical trials showing that magnesium supplements directly improve thyroid function, but it is one part of the bigger picture.¹⁰
Signs You May Be Low in Magnesium
Magnesium deficiency can be difficult to detect through standard blood tests, since most magnesium is stored in bone and tissues. However, common signs and symptoms may include:
Muscle cramps or twitching
Fatigue or low energy
Constipation
Poor sleep
Headaches or migraines
PMS symptoms
Anxiety or irritability
Risk factors for deficiency include high stress, diets low in whole plant foods, high sugar or alcohol intake, digestive disorders, and use of certain medications (e.g., proton pump inhibitors, diuretics, birth control).
Food Sources of Magnesium
The best way to maintain healthy magnesium levels is through a nutrient-dense diet. Magnesium-rich foods include:
Leafy greens (spinach, Swiss chard)
Nuts & seeds (pumpkin seeds, almonds, sunflower seeds, chia)
Legumes (black beans, lentils, chickpeas)
Whole grains (quinoa, brown rice, oats)
Avocados
Dark chocolate (85% or higher)
| Food | Serving Size | Magnesium (mg) | % Daily Value* |
|---|---|---|---|
| Pumpkin seeds, roasted | 1 oz (28 g) | 156 | 37% |
| Chia seeds | 1 oz (28 g) | 111 | 26% |
| Almonds, dry roasted | 1 oz (28 g) | 80 | 19% |
| Spinach, boiled | ½ cup | 78 | 19% |
| Cashews, dry roasted | 1 oz (28 g) | 74 | 18% |
| Black beans, cooked | ½ cup | 60 | 14% |
| Edamame, cooked | ½ cup | 50 | 12% |
| Peanut butter, smooth | 2 tbsp | 49 | 12% |
| Whole wheat bread | 2 slices | 46 | 11% |
| Avocado | 1 cup, cubed | 44 | 10% |
| Brown rice, cooked | ½ cup | 42 | 10% |
| Yogurt, plain, low-fat | 8 oz | 42 | 10% |
| Oatmeal, cooked | 1 cup | 36 | 9% |
| Banana | 1 medium | 32 | 8% |
| Milk | 1 cup | 24–27 | 6% |
*DV = Daily Value. Based on 420 mg/day for adults.
Source: NIH Office of Dietary Supplements
When to Consider Supplementation
While food should always be the foundation, supplementation may be beneficial for those who:
Have high stress levels
Experience frequent muscle cramps, PMS symptoms, or poor sleep
Have digestive issues that impair nutrient absorption
Follow a restrictive diet
Forms to consider:
Magnesium glycinate – calming, supports sleep and anxiety
Magnesium citrate – gentle laxative effect, helpful for constipation
Magnesium threonate – supports cognitive function, crosses the blood-brain barrier
Most adults benefit from 200–400 mg/day of supplemental magnesium, but it’s best to work with a qualified practitioner for personalized dosing.
Where to Start with High-Quality Magnesium Supplements
When choosing a magnesium supplement, look for:
Bioavailable forms such as magnesium glycinate, magnesium citrate, or magnesium threonate
Third-party testing to ensure purity and potency
Avoiding unnecessary fillers or artificial colors
You can view the professional-grade magnesium products I recommend through my Fullscript Dispensary for quality options shipped directly to your door.
Practical Ways to Boost Magnesium Intake
Add pumpkin seeds or chia seeds to salads and smoothies
Include leafy greens at least once daily
Swap refined grains for quinoa, oats, or brown rice
Enjoy a square of dark chocolate after dinner
Take an Epsom salt bath for transdermal magnesium absorption
Key Takeaways
Magnesium is an often overlooked nutrient with far-reaching benefits for hormone health, stress regulation, blood sugar control, and thyroid physiology. Since deficiency is common, prioritizing magnesium rich foods, and supplementing when needed, can be a simple but powerful step toward better hormone balance.
References
NIH Office of Dietary Supplements. Magnesium—Health Professional Fact Sheet. 2022.
Pickering G, et al. Magnesium status and stress: the vicious circle concept. Nutrients. 2020;12(12):3672.
Sartori SB, et al. Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by antidepressant treatment. Neuropharmacology. 2012;62(1):304-312.
Fathizadeh N, et al. The effect of magnesium and vitamin B6 on the severity of premenstrual syndrome. J Res Med Sci. 2010;15(4):261-267.
Facchinetti F, et al. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol. 1991;78(2):177-181.
Porri D, et al. Magnesium in women’s health: A review. J Integr Med. 2021;19(6):469-482.
Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
Guerrero-Romero F, et al. Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. Diabetes Metab. 2004;30(3):253-258.
Abu-Zaid A, et al. The effect of magnesium supplementation on cardiometabolic and hormonal parameters in PCOS: A systematic review and meta-analysis. Biomedicines. 2025;13(3):654.
Salvatore D, et al. The relevance of T3 and peripheral T4 to T3 conversion in hypothyroidism. Endocrine. 2022;75(1):1–13.
