Magnesium has definitely been having its moment on social media – and for good reason. This essential nutrient plays a role in hundreds of processes in the body from energy production to sleep and stress regulation. However, it also plays a shining role in PMS support. From cramps and bloating to mood swings and fatigue, magnesium can be a powerful (and often overlooked) tool in supporting a smoother, more balanced cycle.
At Gigi, we’re big fans – especially of magnesium bisglycinate, the highly absorbable, gentle form included in our PMS & Hormone Balance Blend. So let’s take a closer look at this incredible nutrient and why it deserves a place in your routine.
What is Magnesium?
Magnesium is a vital mineral that your body needs to function properly. Inside your body, magnesium is essential for hundreds of important processes. It’s involved in making energy, building proteins, keeping your muscles and nerves working smoothly and helping regulate blood sugar and blood pressure.
Magnesium also supports bone health, helps make DNA & RNA and is essential for antioxidants that protect your cells. It even helps move calcium and potassium in and out of your cells – which is crucial for proper nerve signals, muscle contractions and a healthy heartbeat.
What food is Magnesium found in?
Magnesium is found naturally in a variety of whole foods – especially plant-based ones. Eating these regularly can help keep your levels in check:
- Leafy greens: kale, spinach, cabbage
- Nuts & seeds: almonds, cashews, sunflower seeds
- Legumes: beans, lentils, chickpeas
- Whole grains: brown rice, quinoa
- Fruits: avocado, banana
- Dark chocolate (yes, really!)
How does Magnesium support Female Health?
Magnesium supports women’s health in many ways – from hormones and PMS relief to energy, sleep and long-term wellbeing.
⚖️ Support Hormone Balance
Women’s bodies are constantly navigating hormonal changes – from your menstrual cycle to stress responses. Magnesium helps regulate cortisol (your stress hormone) and insulin and supports progesterone production, helping your body stay in balance.
↘️ Helps Reduce PMS Cramping
Because magnesium supports hormone balance, it also helps with PMS. It relaxes muscles (including your uterus) and reduces inflammatory compounds that cause pain and discomfort, helping your cycle feel a little less intense.
🧠 May Reduce Menstrual Migraines
Some research shows magnesium can reduce the frequency and intensity of migraines, which are more common in women, especially around menstruation.
💤 Improves Sleep
Magnesium helps activate your body’s “rest and restore” mode. It calms the nervous system, regulates melatonin, and relaxes muscles – making it easier to fall asleep and stay asleep. Better sleep also supports hormones, energy and mood.
⚡️ Helps with Energy & Fatigue
Magnesium plays a central role in cellular energy production. Without enough of it, your body can struggle to generate energy efficiently – which may leave you feeling fatigued, even after a full night’s sleep. Adding magnesium can help improve energy naturally.
🦴 Supports Bone Health
Women are at higher risk of osteoporosis later in life, and bone health starts building in your 20s and 30s. Magnesium helps regulate calcium, activate vitamin D and maintain bone density – keeping your skeleton strong now and in the future.
🧘🏾 Helps Manage Stress and Anxiety
Low magnesium levels are associated with heightened anxiety and stress sensitivity. Magnesium helps regulate the nervous system and supports GABA, a neurotransmitter that promotes relaxation and nervous system stability.
💛 Supports PCOS Management
Women with Polycystic Ovary Syndrome (PCOS) are more likely to be deficient in magnesium. PCOS often involves insulin resistance and hormonal imbalance. Magnesium can improve insulin sensitivity, reduce inflammation and support hormone balance – making it a helpful tool for women managing PCOS.