In my practice, which focuses on complex chronic issues, magnesium is one of my go-to foundational supplements for women. It plays a critical role in hundreds of enzymatic reactions in the body. It supports everything from energy production and muscle function to sleep quality, mood balance, and blood sugar regulation.
I often find that many patients are unknowingly deficient—whether due to stress, medications, poor absorption, or modern diets that lack magnesium-rich foods. It's one of those cornerstone nutrients that can make a quick and noticeable difference for people in their day-to-day lives when it's optimized.
I use different forms of magnesium strategically based on a patient's specific symptoms and needs.
Magnesium offers several important benefits for women's health. It helps relieve constipation, which many women struggle with. It's also excellent for calming the nervous system and stress management, making it very useful for sleep support.
Many of my female patients find magnesium helpful for migraines and headache prevention. It's particularly effective for improving PMS symptoms and helps relax tight muscles, which can be beneficial after workouts or for those with tension issues.
How To Choose The Best Type of Magnesium Supplement
Choosing the best type of magnesium depends on what you want to use it for. Different magnesium compounds have unique properties that determine where and how well they're absorbed in the body and what body systems they target most effectively.
This is why I always take time to match the right form to each patient's specific needs. Let's unpack this.
Magnesium Citrate – for Constipation Relief
This form, magnesium bound with citric acid, is very effective at drawing water into the gut. Therefore, it's one of the most commonly used magnesium supplements for easing constipation.
Magnesium Glycinate (Bisglycinate) – for Calm & Sleep
This magnesium is bound to the amino acid glycine. It's one of my favorites for promoting relaxation. Magnesium glycinate supports anxiety reduction, better sleep, and overall calming of the nervous system.
Magnesium L-Threonate – for Brain Health & Migraines
Magnesium L-threonate (often just called "magnesium threonate") is a newer form known for its ability to cross the blood-brain barrier. That means it raises magnesium levels in the brain more effectively, which can enhance cognitive function and support brain health.
I recommend L-threonate for women looking to improve memory, focus, or who suffer from frequent migraines or brain fog. It's excellent for migraine prevention, in part because it directly affects brain cells and neural pathways involved in headaches.
Another perk: L-threonate causes minimal GI upset – you get high absorption with little diarrhea risk.
While research is still emerging, animal studies show it may even protect brain cells and support healthy aging. In my clinical experience, this form is also excellent for stress resilience, better sleep, and clear-headed mornings. It's one of my personal favorites and the form I take every day.
Magnesium L-threonate isn't as widespread or common as other forms of magnesium, but it has benefits above and beyond some of the other forms of magnesium. It's particularly unique because it was specifically developed to cross the blood-brain barrier more effectively than other magnesium forms. This enhanced brain penetration is what gives it special advantages for neurological health, cognitive function, and memory support.
Magnesium Malate – for Energy & Muscle Function
Magnesium malate includes malic acid, a natural compound in fruits that plays a role in the cellular energy cycle (Krebs cycle). This form is well absorbed, and I often suggest it for improving energy, reducing muscle pain or fatigue, or for patients with chronic fatigue or fibromyalgia.
Women dealing with low energy, workout recovery issues, or conditions like fibromyalgia sometimes find malate helpful.
Magnesium Taurate – for Heart Health
This is magnesium combined with taurine, an amino acid that's great for the heart. Magnesium taurate shines for cardiovascular support – it may help lower high blood pressure and support healthy heart rhythms.
I recommend magnesium taurate for women who need cardiovascular support, particularly those experiencing palpitations or managing blood pressure concerns. This supplement also offers a synergistic benefit: combining taurine's anxiety-reducing properties with magnesium's natural relaxant effects.
Magnesium Oxide – Budget Option with Tradeoffs
This is one of the most common and least expensive forms of magnesium on the market. It has high elemental magnesium content but is very poorly absorbed by the body—only about 4% is bioavailable. Most passes through the digestive tract, which creates a strong laxative effect.
While budget-friendly, it's not ideal if you're looking to effectively raise your magnesium levels for health benefits beyond occasional constipation relief.
Magnesium Carbonate – Common in Powders & Antacids
This form is frequently found in powdered magnesium supplements and effervescent products. It dissolves well in water, making it convenient for those who prefer not to swallow pills. Magnesium carbonate also functions as a stomach acid suppressor and is one of the compounds found in antacids like Tums.
This dual action makes it helpful for occasional indigestion, but the acid-neutralizing effect may reduce the absorption of other nutrients when taken with meals.
Downsides to Magnesium Supplementation
The biggest downside to magnesium supplementation is occasional looser stools. This is why people sometimes use Milk of Magnesia to loosen stool and prevent constipation. This may not be a problem for some, but anybody with diarrhea or looser stools to begin with should probably tread lightly and start with a very low dose to make sure they're tolerating it.
Culprit Forms: Magnesium forms like citrate and oxide are most notorious for causing diarrhea. They leave more unabsorbed magnesium in the intestines, which attracts water and speeds up motility. Magnesium oxide, in particular, has a high elemental content but is poorly absorbed – it often flushes right through, softening stool as it goes. So, if you don't want a laxative effect, you might avoid oxide or citrate as your daily supplement (or take very small amounts).
Also, anybody with kidney issues or renal insufficiency should be careful about consuming magnesium and should discuss it with their doctor since magnesium in high amounts can stress the kidneys more, although it's very healthy for the average person. The kidneys are responsible for excreting excess magnesium, so those with compromised kidney function may not be able to clear it effectively.
Final Thoughts on Magnesium for Women's Health
I never cease to be amazed by how transformative magnesium can be for my patients.
Time and again, I've seen this mineral work wonders when properly matched to specific symptoms. Whether it's the woman who finally sleeps through the night after years of insomnia, the migraine sufferer who experiences dramatically fewer headaches, or the patient whose muscle tension and anxiety finally release their grip—magnesium often creates those "aha" moments in clinical practice.
What excites me most is that magnesium represents functional medicine at its best: addressing root causes rather than just symptoms, supporting the body's innate healing mechanisms, and often reducing the need for more intensive interventions.
When we correct magnesium deficiency with the right form at the right dose, we're not just adding a supplement—we're restoring a fundamental element that powers hundreds of biological processes. That's why discussing magnesium options remains one of my favorite conversations with patients—it's a remarkably safe, effective tool that empowers women to take charge of their health in multiple ways.
If you're a California or Oregon resident and are interested in becoming a patient of mine, schedule your free 15 minute phone consultation today.
