Is Magnesium Good For Hormone Balance?
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
Magnesium good for hormone balance, is an essential mineral that controls over 300 enzymatic reactions in the body. Different forms of magnesium are also used to treat conditions like PCOS and thyroid diseases due to its role in hormone regulation.
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Magnesium is the fourth most abundant mineral in the body. It is an essential mineral involved in more than 300 processes. These processes include energy production and regulation of blood sugar, blood pressure, and hormone levels.
If you are dealing with PCOS and PMS symptoms, try using magnesium to balance hormones. It generally regulates the production of estrogen, progesterone, and your entire menstrual cycle. In addition to its role in hormonal balance, magnesium supports bone health. This mineral works with calcium and vitamin D to strengthen bones and joints and prevent osteoporosis.
There are different forms of magnesium supplements, so finding the right one for you might be challenging. In this article, we will discuss how to use magnesium supplements for hormonal imbalance, the various forms, and how to choose the best form for your needs. We will also share natural sources of magnesium and answer some of your burning questions.
Forms of Magnesium supplements
All magnesium supplements for hormonal imbalance do not have the same content. Magnesium exists in different forms, which differ in bioavailability, absorption in the body, and effectiveness.
Glycinate
This compound is made from elemental magnesium and the amino acid glycine. Magnesium glycinate is one of the best forms of magnesium because it is easily absorbed through the small intestine. It is gentle on the digestive tract and a better option for people with sensitive stomachs. It is an excellent choice for regulating hormone levels, especially in premenstrual syndrome (PMS), menopausal hot flashes, anxiety, and depression.
Magnesium glycinate inhibits prostaglandin F2 alpha, reducing menstrual cramps or dysmenorrhea. If you have painful periods, you can eat magnesium-rich foods or supplement with magnesium glycinate, one of the best magnesium supplements for hormonal imbalance.
Oxide
This is one of the common and affordable forms of magnesium present in supplements. Magnesium oxide is made by combining magnesium and oxygen.
This salt compound forms a white powder substance used as a laxative to treat heartburn, indigestion, constipation, and other digestive issues. It is poorly absorbed in your digestive tract and can cause side effects like diarrhea. You might want to consider other forms of magnesium supplements for hormones.
Citrate
This form of magnesium binds to citric acid. It is commonly found in citrus fruits and used in multivitamins. Magnesium citrate is highly bioavailable – readily absorbed in the body. If you are experiencing constipation alongside other hormonal imbalance symptoms, you can use this mild laxative, which regulates bowel movement.
A study showed that magnesium citrate supplements improved blood pressure and blood sugar levels. Taking too much magnesium citrate can cause diarrhea.
Malate
This form combines magnesium with malic acid, found in fruits like apples and wine. Magnesium malate is easier to absorb than magnesium oxide and magnesium sulfate in the digestive tract. Malic acid plays a major role in energy production. This form is used to reduce fatigue, a common symptom of hormonal imbalance, and treat fibromyalgia.
Sulphate
This is another common type of magnesium found in multivitamins and supplements. Magnesium sulfate is also known as Epsom salt, a white, powdery compound. This compound is a combination of magnesium, sulfur, and oxygen. It is less easily absorbed than other forms of magnesium, like citrate and glycinate.
There are better oral supplements than this, but it is excellent for topical applications. It may not be effective for hormonal imbalances, but it relieves stress and relaxation from aches and cramps. There is little evidence to support the claim that this form is readily absorbed via the skin.
Taurate
This form of magnesium contains the amino acid taurine. It is highly bioavailable – your body easily absorbs it. Research shows sufficient taurine and magnesium intake regulates blood sugar levels. It also helps you deal with anxiety and nervous system function, which contributes to hormonal imbalance. A 2018 study showed that magnesium taurate significantly decreased blood pressure in rats. Extended human research is needed on the effect of this form on heart health.
Orotate
Magnesium orotate combines magnesium and orotic acid, which are naturally used to produce nucleic acids – DNA. Orotic acid enhances the absorption of magnesium, making it easily absorbed. This form of magnesium is popularly used by people who are fitness enthusiasts or have heart diseases usually use. A study showed that magnesium orotate supplements improved symptom management in people with congestive heart failure.
L-threonate
Magnesium L-threonate is the salt compound formed from adding magnesium to threonic acid, a water-soluble substance produced from vitamin C metabolism. Research suggests magnesium L-threonate is more easily absorbed than magnesium chloride, citrate, glycinate, and gluconate.
This is the most expensive form of magnesium. It crosses the blood-brain barrier, supports cognitive function, and improves hormone-related symptoms like brain fog and memory loss. However, more research is needed to support this claim.
Chloride
This is a salt containing chlorine, an unstable element. Magnesium chloride is well-absorbed more efficiently in the body than magnesium oxide and sulfate. It is a key ingredient in topical ointments and creams. There needs to be more evidence of its benefits, but it is used to treat period cramps. It may also cause gastrointestinal discomfort.
How to Choose the Best Form of Magnesium Supplement
While buying supplements from high-quality brands is important, selecting the best magnesium supplement for hormonal imbalance can be overwhelming. There are several factors to consider before selecting a supplement. The best forms of magnesium can be chosen based on the following:
- Bioavailability: Choose the best magnesium to balance hormones. Pick from the forms your body absorbs quickly – magnesium glycinate, citrate, or malate.
- Specific needs: Glycinate can be helpful if you are dealing with insomnia, stress, PMS, or menopause. Citrate works fine if you are struggling with constipation. You can use magnesium malate to rest better and boost your energy levels. Chloride or malate are great choices if you want to balance your hormones.
- Sensitivity: If you have a sensitive stomach, you can choose gentler forms like magnesium glycinate. Forms like oxide cause digestive discomfort like bloating or diarrhea, especially at higher doses.
- Dosage: Start with a small dose and increase it gradually to reduce side effects like diarrhea.
- Drug interactions: Speak to your doctor about potential interactions with your medications.
Remember, it is best to consult a healthcare professional before starting any new supplement, especially if you have been diagnosed with hormonal imbalance or are taking other medications.
Why Do Women Need Magnesium?
Every woman has unique hormonal needs, especially during menstruation, pregnancy, and menopause. Here are some ways women can use magnesium for hormone imbalance:
Relief from PMS symptoms
About 50-70% of women who have PCOS have insulin resistance because their bodies cannot use insulin properly. When your cells can’t use insulin properly, your blood sugar rises. Your body’s demand for insulin increases, and your pancreas produces more insulin to compensate. Too much insulin increases the production of androgens, male hormones.
Obesity is the primary cause of insulin resistance. Obesity and insulin resistance can increase your risk for type 2 diabetes.
Stress Management
Magnesium can be used to manage stress and support a healthy hormonal response. Magnesium deficiency increases and alters the function of axis function of the hypothalamus-pituitary-adrenocortical axis (HPA), your body’s main stress response system.
The HPA axis is activated by corticotropin-releasing hormone (CRH), causing the release of adrenal corticotropin hormone (ACTH), which stimulates corticosterone secretion. These processes increase your cortisol levels and cause anxiety. Consuming enough magnesium will regulate the HPA axis and relax your nervous system.
Support for Perimenopausal and Menopausal Symptoms
Magnesium levels decrease with estrogen in perimenopausal and menopausal women. During this period, magnesium can regulate fluctuating estrogen and progesterone levels. It is called a ‘chill pill’ because of its relaxing effect. It reduces fatigue, stress, hot flashes, night sweats, brain fog, and other unpleasant symptoms, helping you sleep better. Some studies also show how magnesium improves your mood while battling depression.
Supports Thyroid Function
Magnesium is vital in changing T4 to T3, the active form of thyroid hormone. It also possesses anti-inflammatory properties. It reduces inflammation that causes autoimmune responses associated with thyroid diseases. It prevents diseases like Hashimoto’s, supporting and improving thyroid health.
A Healthy Balance in the Levels of Sex Hormones
Magnesium acts as a cofactor for enzymes involved in hormone production and regulation. It helps maintain a healthy balance in producing sex hormones — estrogen, progesterone, and testosterone. It also gets rid of harmful estrogen metabolites in the liver. As a result of its role, you can use magnesium for hormonal balance.
How Much Magnesium Is Needed for Balancing Hormones?
The recommended daily intake (RDI) of magnesium differs based on your age and specific hormonal issues. Women between 19 and 30 need 310 milligrams (mg) of magnesium to balance hormones. Women aged 31 years above need 320 milligrams (mg) of magnesium to balance hormones.
Keep in mind that individual needs vary. Women who are dealing with PMS may need a daily dose of 200-400 mg. Women who are dealing with menopausal symptoms may require higher amounts because magnesium levels decline with age. This ranges from 400-800 mg.
Consuming too much magnesium has side effects like diarrhea, nausea, and abdominal cramps. You can start with a smaller dose and gradually increase it while looking for potential side effects.
So, it is essential to speak to your doctor or dietitian to determine the appropriate dosage of magnesium you need.
Who Should Not Take Magnesium Supplements?
Magnesium is generally considered safe. However, certain people should take magnesium supplements with caution or, better still, avoid them completely. Some of these include:
People with underlying medical conditions
Certain health conditions affect how your body absorbs magnesium.
Kidney diseases: Magnesium is primarily excreted through the kidneys into the urine. Women who have kidney failure or diseases that affect their kidney function are at risk of high magnesium levels.
Gastrointestinal issues: Some forms of magnesium, like magnesium oxide, worsen diseases that affect the digestive tract, such as Crohn’s disease and celiac disease.
Diabetes: Women with insulin resistance or type 2 diabetes tend to urinate frequently. The increase in magnesium excretion reduces serum magnesium levels.
People using certain medications
Magnesium can interact with medications like antibiotics, diuretics, oral bisphosphonates, proton pump inhibitors, and blood pressure drugs. This will reduce the risk of side effects and the effectiveness of magnesium supplements.
Some side effects you may notice include:
- Low blood pressure (hypotension)
- Nausea
- Vomiting
- Muscle weakness
- Difficulty breathing
- Irregular heartbeat
- Urine retention
- Cardiac arrest in severe cases
If you fall into any of these categories or have other underlying health conditions, kindly speak to a healthcare professional before using magnesium supplements.
Getting Magnesium From Natural Sources
Whole foods elevate serum levels and supply enough magnesium to balance hormones. Some of these magnesium-rich foods include:
- Dark leafy vegetables, e.g., spinach, kale, swiss chard
- Nuts and seeds, e.g., almonds, cashews, pumpkin seeds, chia seeds, flax seeds
- Fruits, e.g., bananas, avocados, dried figs, and dried raisins
- Legumes, e.g., black beans, lentils
- Whole grains, e.g., quinoa, brown rice, oats
- Dairy products, e.g., milk, yogurt, cheese
- Dark chocolate
Can You Combine Magnesium Supplements With Other Supplements?
Magnesium can work synergically with other vitamins. You can combine magnesium with other hormone-balancing supplements. Some of these supplements include:
- Vitamin B6: Pyridoxine aids magnesium absorption. The combination of this vitamin with magnesium relieves mood swings, anxiety, and bloating. They also support healthy progesterone levels.
- Calcium: Magnesium enhances how your body absorbs and utilizes calcium. Calcium also regulates hormone levels.
- Vitamin D: Magnesium helps to convert vitamin D to its active form and vice versa. They both aid hormone production and regulation, so you can take them to balance your hormones.
- Omega-3 Fatty Acids: Omega-3s are known for their anti-inflammatory property. They can partner with magnesium for hormonal balance, providing twice the effect.
Remember, you need to discuss with your doctor before starting any new supplements, especially if you’re already taking medication.
Frequently Asked Questions
The duration of magnesium stays in your body varies based on your serum magnesium levels, kidney function, and the exact form of magnesium you take. In general, magnesium does not stay long in the body. It has a short half-life of 12 to 24 hours. Your body eliminates excess magnesium via your urine within a few hours.
Most forms of magnesium can contribute to hormonal balance. However, when it comes to which magnesium supplement for hormones is best, glycinate and taurate top the list. They are the best magnesium supplements for hormones and are easily absorbed and utilized in the body.
Magnesium doesn’t directly balance estrogen. However, it plays an important role in the production of sex hormones, including estrogen. It also reduces symptoms caused by the imbalance of estrogen levels, like PMS, hot flashes, and mood swings in menopause.
Final Thoughts For You
You can bank on magnesium if you want a natural solution for regulating your menstrual cycle and reducing PMS symptoms. It also alleviates menopausal discomforts like hot flashes, brain fog, and mood swings. The best magnesium supplements for hormonal imbalance are glycinate and taurate, as they are highly bioavailable and easily absorbed by the body.
Remember, you need to speak to a healthcare professional before taking magnesium to balance hormones. Incorporating magnesium-rich foods into your diet should be your priority. Combining the best magnesium supplements for hormonal balance with a healthy diet and lifestyle can effectively support your hormonal health and well-being.
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medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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hey there Vitamins For Woman, was reading ur article and got thinking, can i mix magnesium with my proteine shakes or should i take it seperate? kinda confused here, thanks
Absolutely loved the section on natural sources of magnesium, I always prefer getting my nutrients from food whenever possible, great job on highlighting those options.
Yes, natural sources are always best, but sometimes supplements can fill in the gaps especially for those with restrictions in their diet.
not sure why everyone’s all hyped up about magnesium, been taking it for months and dont feel a difference. maybe it’s just me?
Was reading about stress management and magnesium, do you think it really helps? Been dealing with a lot lately and willing to try anything at this point.
Great breakdown of the different forms of magnesium supplements, always wondered what the differences were. Thanks for the clarity!
Everyone’s always pushing a new supplement, magnesium this time? Let’s see how long before the next big thing comes around.
So, for someone like me dealing with menopause symptoms, which form of magnesium would be most beneficial? There’s so many to choose from, it’s a bit overwhelming.
While magnesium is important, it’s worth noting that over-supplementation can lead to issues like diarrhea, especially with forms like magnesium citrate. Always best to consult with a healthcare professional.
This was super informative! Magnesium’s role in balancing hormones was new info for me, gonna dive deeper into this topic, thanks for sharing!
tried magnesium for workout recovery, gotta say not sure if its placebo or not but feeling less sore the next day. anyone else experiencing this?
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