Supplements for Active Women: Magnesium
Magnesium is One of the Top Three Supplements I Recommend for Active Women at Any Age!
Magnesium is one of the most abundant minerals in the body, yet it often doesn’t get the attention it deserves—especially among active women. While it’s naturally present in many foods like green leafy vegetables (think spinach), legumes, nuts, seeds, and whole grains, many women still fall short on their magnesium intake. This is where supplementation can make a big difference.
Why Magnesium Matters for Active Women
Muscle Function and Recovery: Magnesium is crucial for muscle contraction and relaxation. If you’re regularly exercising, you’re likely familiar with muscle cramps or spasms. These uncomfortable experiences are often linked to low magnesium levels. Ensuring you’re getting enough magnesium can help prevent these issues and support faster muscle recovery after your workouts.
Energy Production: Magnesium plays a key role in the production of ATP (adenosine triphosphate), which is essentially the body’s energy currency. For active women, having enough energy is vital—not just for making it through your workouts but for optimizing your endurance and overall performance.
Bone Health: Strong bones are non-negotiable, especially for women who engage in weight-bearing exercises. Magnesium contributes to bone density and strength, helping to prevent injuries and conditions like osteoporosis later in life. Keeping your bones strong is just as important as building muscle.
Electrolyte Balance: During intense physical activity, your body loses electrolytes through sweat, and magnesium is a critical one. It helps maintain fluid balance, nerve function, and muscle coordination—all of which are essential for staying on top of your game during workouts.
Stress Reduction and Sleep: While exercise is great for stress relief, it can sometimes lead to increased stress levels and disrupted sleep patterns if your body isn’t properly supported. Magnesium helps regulate neurotransmitters that promote relaxation and improve sleep quality. Better sleep equals better recovery, which is crucial for your overall well-being.
Menstrual Health: Magnesium can be a game-changer for women who experience PMS (premenstrual syndrome). It can help alleviate symptoms like bloating, mood swings, and cramps—issues that can be particularly bothersome for active women. Staying on top of your menstrual health means you can keep up with your workouts without discomfort holding you back.
Heart Health: For those of you engaging in cardiovascular exercise, magnesium is your friend. It supports cardiovascular health by helping regulate blood pressure and maintaining a steady heart rhythm, which is vital for keeping your heart strong and healthy.
My Recommendation
When it comes to magnesium supplements, I recommend 200-600 mg magnesium glycinate. This form is well-absorbed and gentle on the stomach, making it an excellent choice for daily supplementation.
Incorporating magnesium into your routine can help you feel more balanced, energized, and ready to tackle whatever your active lifestyle throws at you.
About the author: Kait Richardson, RDN, is a registered dietitian in Orlando, FL who helps yo-yo dieters break the “all-or-nothing” mindset, find balance with food, and lose weight without restricting. She does group speaking events and is the co-host of the Nutrition Awareness Podcast. Her book How to Eat Like a Normal Person: A Guide to Overcoming the All-Or-Nothing Mindset with Food & Body is coming Fall 2024 and available for preorder.
If you need help losing weight, improving your performance, or increasing your energy, I provide 1:1 consultations at Nutrition Awareness. You can schedule your virtual or in person initial consultation here.
I was not paid to review any of the above products. All opinions are my own. This post may contain affiliate links.