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Magnesium is one of the most essential minerals for women’s health—yet it’s also one of the most commonly overlooked. From painful periods and poor sleep to mood swings and perimenopausal symptoms, many of the issues women face daily are linked to magnesium deficiency. Whether you're in your 20s navigating PMS or in your 40s preparing for hormonal shifts, understanding how magnesium supplements support hormonal health can be a game-changer.
Let’s explore what every woman should know before adding magnesium to her supplement routine.
Why Magnesium Is So Important for Women’s Hormones
Magnesium is required for more than 300 biochemical processes in the body, many of which directly impact hormone function. It supports the adrenal glands (which produce cortisol), balances blood sugar (which affects insulin and oestrogen), and assists the thyroid (which regulates metabolism and energy).
Most importantly for women, magnesium helps regulate:
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Oestrogen and progesterone levels
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The stress hormone cortisol
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Neurotransmitters like serotonin and GABA, which influence mood
Hormonal balance relies on these delicate systems working in sync. Without enough magnesium, imbalances can occur, leading to symptoms like irritability, anxiety, fatigue, bloating, and menstrual pain.
PMS, Period Pain and Mood: Can Magnesium Help?
Yes, and it’s one of the most well-researched natural remedies for PMS symptoms. Magnesium has been shown to help:
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Reduce period cramps by relaxing uterine muscles
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Alleviate mood swings and anxiety by boosting calming brain chemicals
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Lower fluid retention and breast tenderness
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Ease migraines associated with hormonal shifts
For best results, magnesium should be taken consistently throughout the cycle, but especially during the luteal phase (days after ovulation leading up to menstruation). Women with PMS or PMDD may benefit from higher magnesium needs during this time.
Looking for extra support? Our practitioner-developed Mitomag magnesium supplement is formulated for optimal absorption and designed specifically to support energy, hormone balance, and nervous system health.
How Magnesium Supports Stress and Sleep (Which Affect Hormones Too)
Hormonal balance isn’t just about reproductive hormones, it’s also tied to stress and sleep. When you’re stressed, your body uses up magnesium quickly to help buffer the effects of cortisol. Low magnesium levels can lead to an overactive stress response, making it harder to wind down at night.
Magnesium helps regulate the HPA axis (your stress response system), promotes the release of GABA (a calming neurotransmitter), and supports deep, restorative sleep. Poor sleep, in turn, can worsen PMS symptoms, disrupt insulin sensitivity, and throw off oestrogen and progesterone ratios.
Taking a calming form like magnesium glycinate in the evening may help improve sleep quality and overall hormonal balance. You’ll also find magnesium featured in our preconception bundles, designed to support cycle regularity, sleep, and stress recovery.
Which Magnesium Is Best for Hormonal Support?
There are many forms of magnesium, but not all are equal—especially when it comes to hormonal health. Here are the top choices:
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Magnesium glycinate – Excellent for anxiety, sleep issues, and PMS
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Magnesium citrate – Supports digestion and gentle laxative effect
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Magnesium malate – Good for energy production and fatigue
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Magnesium oxide – Poorly absorbed; often used in bulk laxatives
At Naternal, we recommend magnesium glycinate or malate for hormonal health. Mitomag combines high-bioavailability forms of magnesium with targeted cofactors for energy metabolism and hormone regulation - making it one of the most effective choices for women across all stages of life.
When Should Women Consider Magnesium Supplementation?
Magnesium supplementation can be particularly helpful during key phases of a woman’s life or in response to specific symptoms. If you're dealing with PMS, menstrual cramps, irregular cycles, or hormone-related mood changes, magnesium may provide significant relief. Women experiencing fatigue, brain fog, or low energy often see improvements once magnesium levels are restored. If you're under chronic stress, not sleeping well, or approaching perimenopause, your body may have higher magnesium demands than usual.
Magnesium is also beneficial for those trying to conceive or recovering postpartum, as hormonal and nutritional needs are heightened during these stages. Not sure where to start? You can take our Natal Naturopath Quiz for tailored supplement suggestions.
Are Magnesium Supplements Safe for Women?
Magnesium is generally very safe when taken at recommended doses (typically 200–400 mg per day for adult women). Side effects are rare and usually related to certain forms (like magnesium oxide), which can cause digestive upset.
However, it’s always best to choose high-quality, practitioner-formulated products and speak with a healthcare provider if you’re taking other medications or have existing health conditions.
Don’t Underestimate This Essential Mineral
Magnesium is one of the most powerful tools in your natural health toolkit, especially when it comes to hormonal balance, mood, energy, and cycle support. Yet many women go without it, not realising the full extent of its benefits.
By understanding the role of magnesium and choosing the right supplement, you can ease common symptoms, support long-term hormonal health, and feel more in control of your wellbeing. Explore our Mitomag supplement, or browse our full range of women’s health supplements to find your best fit.
