5 Magnesium Benefits for Women's Daily Routine

Here's a question: What starts with "M," is an essential mineral required for more than 300 enzymatic reactions in the body, and ends with "-ium" (a suffix used for many minerals)? That's right, magnesium! Magnesium is a mineral found in whole grains and dark, leafy green vegetables that helps support muscle relaxation and nerve, heart, and bone health. However, many women may not get enough magnesium through diet alone.^[1] That is one of the reasons Nature Made^® offers supplementation to benefit women's daily routines.^†

Let's explore what magnesium is, how magnesium can support various aspects of women's health in daily life, and how you can easily support your daily magnesium intake with supplements in the forms you prefer.

What Is Magnesium?

Magnesium is an essential mineral, found in foods and supplements. But what is an essential mineral? An essential mineral is a mineral that is required for our body to function. However, our bodies can’t produce magnesium, so it must be obtained through our dietary intake. Adult women are recommended to get 310-320 milligrams of daily magnesium through dietary sources or supplements.^[2] So, if we need magnesium, what does it do for us? Let's list five of the most essential magnesium benefits for women..

5 Magnesium Benefits for Women

Is magnesium good for you? Magnesium is an essential mineral that assists in over 300 enzymatic reactions in the body. Enyzmes act like "spark plugs" that fire up certain chemical reactions in the body. Magnesium is essential because it is needed to help those spark plugs work properly. Rather than go through all 300 ways magnesium assists these reactions, let's keep things simple with five ways magnesium can benefit women's daily wellness.^†

#1 Muscle Relaxation^†

Muscle cells have two main functions in the body: contracting and relaxing. Contracting is when they tense up, and relaxing is when they stretch out. Through a combination of contracting and relaxing, our body can do all sorts of acts of physical strength and dexterity.

How exactly does magnesium fit into this? These muscle cells have receptors for magnesium and calcium. When calcium binds with these receptors, it causes muscles to tense. Magnesium competes with these receptors, allowing the muscle cells to relax by lowering the rate at which calcium molecules bind.^[3] Supporting your muscles in an active lifestyle is essential throughout our lives, and magnesium plays a critical role in helping muscles relax when taken consistently.^†

#2 Heart Health^†

Magnesium isn't just a muscle-support mineral; remember, it does more than 300 things! One of the other magnesium benefits for women is supporting healthy heart and cardiovascular function. Magnesium plays a role in maintaining vascular, metabolic, and electrical homeostasis, which are crucial to cardiovascular health.^[4] And don't forget that the heart is a muscle, and the rhythm of your heartbeat is a constant contraction and relaxation.^[1]†

Additionally, magnesium helps support healthy blood pressure when already within a normal range. Whether leading meetings, powering through a fitness class, or chasing your kids around before school, supporting cardiovascular health is essential.^†

#3 Nerve Function Regulation^†

Magnesium supports essential nerve function which is important for our daily wellness. Magnesium supports the conduction of nerve impulses (sending signals through the nervous system) by supporting the active transport of calcium and potassium ions across cell membranes.^[1]†

Clinically studied Magnesium L-threonate, as found in Nature Made Magnesium L-Threonate with Vitamins C & D3 Capsules, helps support healthy cognitive function, including short-term memory in older adults. Our nerves are how our body communicates with itself, and supporting a healthy nervous system is a key to supporting your daily activities.^†

#4 Bone and Teeth Health^†

Magnesium supports essential bone and teeth health. Bones and teeth play a huge part in our daily lives; bones are the literal framework for our body, and teeth health is essential because your adult teeth are meant to last a lifetime. Supporting your bones with a magnesium supplement can help you stay on track with everything from fitness goals to weekend adventures. Did you know that magnesium works closely with vitamin D to support bone health? In turn, vitamin D improves how our body absorbs calcium. Calcium is the most abundant mineral found in bones and teeth, and it helps support and maintain bone strength. That’s why all three are important essential nutrients you should prioritize daily.^†

#5 Cellular Energy^†

Magnesium helps convert food into cellular energy, another of magnesium's many benefits. Our cells use a molecule called Adenosine Triphosphate (ATP) to power their functions. Magnesium is essential to creating ATP that our body can use.^[5] That's one of the many magnesium benefits for women: it helps you turn your hearty breakfast into energy that can power your cells throughout the day, helping to support your body in your daily activities, whether that’s back-to-back meetings, taking care of your kids, or getting out into nature.^†

How to Know If You're Getting Enough Magnesium

The best way to get magnesium is through the food we eat. Thankfully, there are quite a few tasty ways to work magnesium into your diet. Snack foods like pumpkin seeds, cashews, peanuts, and edamame are a convenient way to bag some magnesium on the go, and baked potatoes, brown rice, yogurt, and many breakfast cereals can also provide a good source of your daily magnesium.

Despite the magnesium benefits for women, over half of women in the US don't get enough of it in their daily diet.^[6] That's where supplementation can be helpful. Magnesium supplement benefits include helping bridge possible nutrient gaps in your diet. Always consult a healthcare provider before adding any new supplement to your daily routine.

Should Women Take Magnesium Every Day?

Getting magnesium daily through your diet is important. The best step is to talk to a healthcare provider for personal guidance on achieving adequate magnesium intake. If you are pregnant or planning to be, you can find a prenatal multivitamin with magnesium, like our Prenatal Multivitamin Folic Acid + DHA Softgels, to help you get a daily serving.^†

Ready to Make Magnesium Part of Your Daily Routine?

Magnesium does a lot. In fact, over 300 enzymatic reactions in the body are dependent on this essential mineral. While many of us may get enough magnesium from our diet, every woman is different and may have different nutritional needs.

Talk to your healthcare provider to determine whether magnesium supplementation may be right for you. Explore Nature Made Magnesium Supplements today, including different types of magnesium like High Absorption Magnesium Glycinate, Magnesium Citrate Gummies and Magnesium Complex with D3 and Zinc.^†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. National Institutes of Health. Magnesium. National Institutes of Health. Published 2022. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2. National Institutes of Health. Office of Dietary Supplements - Magnesium. Nih.gov. Published March 22, 2021. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
3. Potter JD, Robertson SP, Johnson JD. Magnesium and the regulation of muscle contraction. Fed Proc. 1981;40(12):2653-2656.
4. Siddiqui RW, Nishat SMH, Alzaabi AA, et al. The Connection Between Magnesium and Heart Health: Understanding Its Impact on Cardiovascular Wellness. Cureus. 2024;16(10):e72302. Published 2024 Oct 24. doi:10.7759/cureus.72302
5. Kröse JL, de Baaij JHF. Magnesium biology [published correction appears in Nephrol Dial Transplant. 2025 May 30;40(6):1261. doi: 10.1093/ndt/gfae219.]. Nephrol Dial Transplant. 2024;39(12):1965-1975. doi:10.1093/ndt/gfae134
6. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10. doi:10.3390/nu12061735 https://pubmed.ncbi.nlm.nih.gov/32531972/