Magnesium for Women: The Quiet Gap in Wellness

By Yvette Rose, certified health coach and cofounder of Joulebody

Most of us know when we are short on sleep or water. Magnesium is different. It is one of the most important minerals in the body, and it is also one of the easiest to fall short on without ever noticing. That is why I call it the quiet gap in wellness.

In this post I will walk you through what magnesium actually does, how much women need each day, the signs that you may be running low, and the foods that make closing the gap feel easy.

What does magnesium do in the body?

Magnesium is a mineral your body relies on all day long. According to the NIH Office of Dietary Supplements, it acts as a helper (a cofactor) for more than 300 enzyme systems. Those systems handle work like turning food into energy, making protein, supporting muscle and nerve function, and helping regulate blood sugar and blood pressure. Magnesium also plays a role in building bone, and roughly half to 60 percent of the magnesium in your body is stored in your bones.

Put simply, magnesium is part of the background machinery that keeps your energy, muscles and mood running smoothly. When the machinery is well supplied, you do not think about it at all.

Why magnesium is a quiet gap

Here is the part that surprised many of my clients. National survey data reported by the NIH shows that about 48 percent of Americans get less magnesium from food and drinks than the estimated average requirement. That means close to half of us are eating below the level our bodies are built to expect.

There are a few reasons this gap stays hidden. Magnesium is concentrated in whole foods like seeds, nuts, beans, leafy greens and whole grains, and those foods are often the first to disappear on a busy day. When grains are refined, much of their magnesium goes with the bran and germ that get removed. And because less than 1 percent of your body's magnesium sits in your blood, the NIH notes that a standard blood test does not always reflect what is going on in the rest of your body.

So the gap is common, it is easy to miss, and it tends to grow slowly in the background of an otherwise healthy looking routine.

How much magnesium do women need?

The NIH sets the Recommended Dietary Allowance (RDA) for women at the following daily amounts:

Age	Women	During pregnancy
19 to 30 years	310 mg	350 mg
31 to 50 years	320 mg	360 mg
51 years and older	320 mg

For comparison, adult men need 400 to 420 mg per day. These numbers refer to your total intake from food, drinks and any supplements combined.

Signs of low magnesium

True magnesium deficiency is not common in healthy people, because the kidneys are good at holding on to magnesium when intake is low. Even so, a long stretch of eating below your needs can add up. The NIH lists early signs of low magnesium as loss of appetite, nausea, fatigue and weakness. As levels drop further, people may notice muscle cramps, tingling or numbness, and changes in heart rhythm.

Some groups are more likely to run low, including people with digestive conditions such as Crohn's or celiac disease, people with type 2 diabetes, people who drink alcohol heavily, and older adults. Certain medications can also affect magnesium levels.

If any of these signs sound familiar, please talk with your doctor before assuming magnesium is the cause. Many of these symptoms overlap with other conditions, and a professional can help you sort out what your body needs.

The best magnesium rich foods

I always start with food, because whole foods bring magnesium along with fiber, protein and healthy fats that work together. Here are some of the top food sources of magnesium listed by the NIH:

Food	Serving	Magnesium
Pumpkin seeds, roasted	1 ounce	156 mg
Chia seeds	1 ounce	111 mg
Almonds, dry roasted	1 ounce	80 mg
Spinach, boiled	½ cup	78 mg
Cashews, dry roasted	1 ounce	74 mg
Peanuts, oil roasted	¼ cup	63 mg
Black beans, cooked	½ cup	60 mg
Edamame, cooked	½ cup	50 mg
Brown rice, cooked	½ cup	42 mg

Cacao, hemp seeds and flaxseed are also naturally good sources of magnesium, and the Harvard T.H. Chan School of Public Health points to legumes, nuts, seeds, whole grains and leafy greens as the foundation of a magnesium rich diet.

You can see how quickly small choices add up. An ounce of pumpkin seeds on your salad and a half cup of black beans at dinner already brings you to over 200 mg, which is most of the way to your daily target.

Simple ways to close the magnesium gap

The goal is to make magnesium rich foods the easy choice at the moments when you usually reach for something less nourishing. Here is what I recommend to the women I work with:

1. Keep seeds within reach. A jar of pumpkin seeds on the counter makes it effortless to add a handful to yogurt, oatmeal, salads or soups.
2. Stir chia into your morning. A spoonful of chia in a smoothie or overnight oats adds magnesium and fiber without changing much about your routine.
3. Swap refined grains for whole ones. Choosing brown rice, quinoa or oats over white rice and white bread keeps more of the magnesium in your meal.
4. Add beans or greens to one meal a day. Black beans in a bowl or a big handful of spinach in a sauté counts.
5. Rethink your afternoon snack. The midday slump is exactly when most of us grab something sugary. A snack built from seeds and cacao gives you a real food option at the moment you need it most.

Where Joulebody fits in

When Elisa and I created Joulebody, we wanted a snack that we would actually reach for at 3 pm and feel good about afterward. That is why our Cacao Goji Good Mood Bites are made from many of the foods on the list above, including organic pumpkin seeds, chia, hemp seeds, flax and cacao, along with dates and goji berries. Each two bite serving has 5 grams of fiber and 3 grams of total sugar.

In my own experience and with the women I coach, swapping a sugary afternoon snack for real, mineral rich food tends to mean fewer cravings and a steadier feeling through the rest of the day. That is an observation from practice, and every body is different, but it is a simple swap worth trying.

If you want to build the habit into your whole day, our Good Mood Ritual Starter Kit pairs the bites with a midday tea, and our Superfood Adaptogen Powder adds cacao to your morning drink.

A note on magnesium supplements

Magnesium from food is considered safe for healthy adults, because the kidneys remove what the body does not need. Supplements are a different story. The NIH sets an upper limit of 350 mg per day for magnesium from supplements and medications, since higher doses can cause digestive upset such as diarrhea and cramping. If you are thinking about taking a magnesium supplement, check with your healthcare provider first, especially if you take other medications or have kidney concerns.

Frequently asked questions about magnesium

How much magnesium should a woman have per day?

Women ages 19 to 30 need 310 mg per day, and women 31 and older need 320 mg per day, according to the NIH. Needs rise during pregnancy to 350 to 360 mg per day.

What are the signs of low magnesium in women?

Early signs can include fatigue, weakness, loss of appetite and nausea. More significant deficiency may cause muscle cramps, tingling and changes in heart rhythm. These symptoms overlap with many other conditions, so speak with your doctor if you notice them.

What food has the most magnesium?

Pumpkin seeds are one of the richest sources, with about 156 mg per ounce. Chia seeds, almonds, spinach, cashews and black beans are also excellent choices.

Is it better to get magnesium from food or supplements?

Food is the best place to start, because magnesium rich foods also bring fiber, protein and healthy fats. Supplements can help some people, but they should be discussed with a healthcare provider.

Does dark chocolate have magnesium?

Yes. Cacao is naturally rich in magnesium, which is one reason we love building snacks around it.

The takeaway

Magnesium does a huge amount of work in the body, and close to half of us are not getting enough of it from food. The good news is that closing this quiet gap does not require a complicated plan. Adding a few seeds, beans, greens and a little cacao to your day can move you much closer to what your body needs.

Start with one small swap this week and notice how you feel.

Sources: NIH Office of Dietary Supplements, Magnesium Fact Sheet for Health Professionals; Harvard T.H. Chan School of Public Health, The Nutrition Source: Magnesium.

This article is for educational purposes and is not medical advice. Please talk with your healthcare provider about your individual needs.