Supporting Hormone Balance: Magnesium

When your hormones are out of sync, everything feels harder, from your mood to your sleep and even your skin. Sound familiar?

In my blog 5 Top Hormone Balancing Supplements for Women, I shared my top five powerful supplements that can help bring your body back into harmony, and Magnesium is one of them.

Magnesium is often called “nature’s tranquilizer” for a reason - it’s essential for calming the nervous system, supporting restful sleep, and helping your body manage stress. This powerhouse mineral also plays a key role in easing PMS symptoms like cramping, headaches, and mood swings.

How Magnesium Supports Your Hormones:

• Soothes stress hormones: Chronic stress can send your body’s Hypothalamic-Pituitary-Adrenal (HPA) axis into overdrive, disrupting cortisol levels. Magnesium calms the HPA axis, helping to bring stress hormone production back to normal and relieving symptoms like anxiety.

  
  

• Balances sex hormones: Magnesium helps your liver metabolize hormones, aiding in the elimination of harmful estrogen metabolites. This promotes a healthy balance of estrogen, progesterone, and testosterone.

  
  

• Supports thyroid health: Magnesium plays a vital role in converting T4 thyroid hormones into the more active T3 forms, helping to correct thyroid imbalances.

  
  

Why Many Women Lack Magnesium

Unfortunately, most women aren’t getting enough magnesium. Stress is a major culprit—your body “dumps” magnesium during times of chronic stress. Diets low in magnesium-rich foods are another common factor.

How to Increase Magnesium Intake

Boost your magnesium levels by adding more whole, nutrient-dense foods to your diet. Snack on magnesium-rich options like:

• Almonds, cashews, and peanuts

• Spinach and other leafy greens

• Black beans and edamame

These foods pack at least 15% of your daily magnesium needs per serving. To get the most out of your diet, stick to whole, unprocessed foods, as food processing often strips away this vital mineral.

If you’re finding it difficult to get enough magnesium through food alone, supplementation can be a game-changer. Different forms of magnesium target specific needs:

• Magnesium glycinate is ideal for reducing anxiety, promoting relaxation, and improving sleep quality.

• Magnesium citrate supports digestion and can help relieve constipation.

• Magnesium malate is a great option for muscle function and easing fatigue, particularly if you experience chronic pain or low energy.

• Magnesium threonate is known for its brain-boosting benefits, improving memory and cognitive function.

A daily dose of 200–400 mg, tailored to your specific needs, can make a significant difference in restoring balance and supporting your overall well-being. If you’re unsure which type of magnesium is best for your unique situation, working with a Functional Nutritionist like myself can help ensure you’re choosing the right form and dosage for your body’s needs.

If you'd like to speak to me to find out how I might be able to help you find a better balance with your hormones, please book a complimentary consultation using the link below:

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Thank you for reading! I hope you've enjoyed reading 'Supporting Hormone Balance: Magnesium' as much as I enjoyed writing it. I'd love to hear what you think.

Sue x