12 Min Read
The Best Magnesium Supplements For Women
Magnesium is a vital nutrient, especially for women, and it’s one of the most commonly taken supplements in the UK. A deficiency in magnesium can lead to health concerns at many stages of life including menstruation and pregnancy, menopause and beyond into old age.
At Vitamin Guide, our in-house nutritionist, Ariel Kaur Maan, explains how magnesium is crucial for women’s health, how to choose the best magnesium supplement, and reviews the top 5 magnesium supplements for women.
Better Sleep
Muscle Function
Heart Health
Energy Production
Mood & Hormones
Calm & Relaxation
Cognitive Health
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
| Swallow | Vitabright | Hey Nutrition | Beauty Pie | Inessa | |
|---|---|---|---|---|---|
| Correct types of magnesium for sleep | ✅ | ✅ | ❌ | ❌ | ❌ |
| Recommended dosage | ✅ | ✅ | ❌ | ❌ | ✅ |
| Added zinc | ✅ | ✅ | ✅ | ❌ | ❌ |
| Added D3 | ✅ | ✅ | ✅ | ❌ | ❌ |
| Added B6 | ✅ | ✅ | ❌ | ❌ | ❌ |
| Vegan | ✅ | ✅ | ✅ | ✅ | ✅ |
| Additives Free | ✅ | ✅ | ✅ | ❌ | ❌ |
| Magnesium Oxide Free | ✅ | ✅ | ✅ | ✅ | ❌ |
| Money-back guarantee | 6 months | 35 days | 60 days | 14 days | 14 days |
Pro Magnesium 4*
by Swallow
✅ Easily absorbed with 4 types of chelated magnesium
✅ Added zinc, vitamin D3 & B6 to increase absorption
✅ NHS recommended dosage (300 mg)
✅ No additives
✅ Vegan
PROS
CONS
❌ Not the cheapest option
❌ Only available online
Our Expert’s Conclusion
This supplement contains the best 4 types of chelated magnesium for optimal absorption: glycinate, malate, taurate and citrate. With 300 mg of magnesium (exactly the NHS recommended amount), plus the top 3 forms of zinc (picolinate, bisglycinate and citrate), it's comprehensive.
The inclusion of vitamin D3 and B6 in activated, high-absorption forms is particularly beneficial for women, as both boost magnesium absorption whilst supporting hormonal balance, fertility and foetal development during pregnancy.
With no fillers or additives, it's vegan- and vegetarian-friendly with vitamin D3 sourced from algae. The exceptional quality, top-notch customer service and 6-month money-back guarantee make this a reliable choice. Swallow Pro Magnesium 4 easily earns our top recommendation as the best magnesium for women.
Magnesium Complex 6-in-1*
by VitaBright
✅ Easily absorbed with 6 types of chelated magnesium
✅ Added zinc, Vitamin D3 and B6 for better absorption
✅ No additives
✅ Vegan
PROS
CONS
❌ Only available online
❌ Due to popularity, sometimes runs out of stock
Magnesium Complex
by Hey Nutrition
✅ Easily absorbed with 3 types of chelated magnesium
✅ Added zinc and vitamin D3 to increase absorption
PROS
CONS
❌ Below NHS recommended dose of magnesium (205 mg)
❌ Contains some fillers
Magnesium Comp. with Zinc + D3
by Bettervits
✅ Easily absorbed with 3 types of chelated magnesium
✅ Added zinc and vitamin D3 to increase absorption
PROS
CONS
❌ Less than the NHS recommended magnesium dose (225 mg)
❌ Contains some additives including bulking agent
Our Expert’s Conclusion
This is an effective supplement which provides three well-absorbed types of magnesium - Magnesium Citrate, Glycinate and Malate. It’s also boosted with two forms of zinc, both ascorbate and citrate, and with vitamin D3 to increase your absorption of the magnesium. The vitamin D dosage is generous, and it’s also from a vegan source. With rice flour as a filler, this is a nice clean supplement without unnatural additives.
Daily Magnesium
by Beauty Pie
✅ Reasonably well absorbed with 2 types of chelated magnesium
✅ Vegan
PROS
CONS
❌ No added nutrients to support absorption
❌ Contains some fillers
Magnesium
by Inessa
✅ Includes magnesium threonate for brain benefits
✅ Contains the NHS recommended dose (306mg)
PROS
CONS
❌ Half the magnesium is low-absorption magnesium oxide
❌ No added nutrients to support absorption
Pro Magnesium 4*
by Swallow
Made in the UK
Ideal dose of magnesium
Easy to absorb ‘chelated’ formula
Supporting nutrients to increase absorption
References
1 - Micronutrient Intakes of British Adults Across Mid-Life: A Secondary Analysis of the UK National Diet and Nutrition Survey
2 - The multifaceted and widespread pathology of magnesium deficiency, Elsevier Medical Hypotheses Volume 56, Issue 2, February 2001, Pages 163-170
3 - Magnesium Deficiency. Etiology and Clinical Spectrum, Edmund B. Flink, Acta Medica Scandinavica
4 - Vitamins and Minerals (NHS)
5 - Magnesium Absorption in Humans, Torsten Bohn
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The content on this site is not intended to replace professional medical advice. If you have, suspect, or anticipate any medical condition, please consult with a healthcare professional. These products are not intended to diagnose, treat, cure, or prevent any diseases or medical conditions. These statements have not been evaluated by the Food and Drug Administration or the European Food Safety Authority. Results are based on the VitaminGuide System and may not represent typical outcomes from using these products. Please visit product websites for more information. Rankings may be influenced by relationships or ownership interests we have with the products featured. All trademarks featured on our website are the property of their respective owners, and no endorsement of our website or services is implied or expressed.
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Our Expert’s Choice
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
ADVERTISING DISCLAIMER: This website is funded by its audience. The content provided is neither a news article nor an independent review but is a sponsored comparison by theswallowco & vitabright. See
ADVERTISING DISCLAIMER: This website is funded by its audience. The content provided is neither a news article nor an independent review.
This comparison and ranking are sponsored by theswallowco & vitabright. For further details, please refer to our
Potential Signs of Magnesium Deficiency in Women
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
Fatigue and Weakness
Brain Fog and Memory Problems
Insomnia and irregular sleep
Muscle Cramps and Restless Leg Syndrome
Depression, Anxiety and Mood Disorders
Migraine Headaches
Numbness and Tingling
Tightness of Breath and Asthma
Abnormal Heart Rhythm
High Blood Pressure
Osteoporosis
Nausea and Vomiting
The Ultimate Magnesium Checklist
The range of symptoms and diseases associated with magnesium deficiency is staggering [3]. Some of the symptoms are particularly relevant to women.
Period Pain and Other Muscle Cramps
And restless leg syndrome.
Worse Menopausal symptoms
Including heavy periods, hot flushes and night sweats.
Insomnia
Magnesium helps regulate melatonin, improving sleep quality.
Mood Disorders
Depression, anxiety, and mood swings may worsen due to low magnesium.
Migraines
Women are more prone to migraines, and magnesium can help reduce their frequency.
Fatigue and Weakness
Common in women with busy lifestyles or heavy menstrual cycles.
Which Women Need Extra Magnesium?
Women are more likely to be magnesium deficient than men. This mineral is crucial for many bodily functions, particularly for women due to hormonal changes, menstruation, and stress factors that can deplete magnesium levels.
There are various lifestyle and health reasons why certain women may need more magnesium [2]. This could apply if you:
- Experience heavy periods, as this can deplete magnesium levels.
- Are going through menopause, a stage where hormonal changes can increase the risk of magnesium deficiency.
- Drink alcohol or coffee regularly, which can reduce magnesium absorption.
- Are pregnant, as magnesium supports healthy foetal development and can prevent complications such as pre-eclampsia.
- Deal with prolonged stress, which can elevate magnesium loss.
- Exercise frequently, especially if sweating heavily during workouts.
- Have type 2 diabetes or are insulin resistant.
- Suffer from digestive conditions like Crohn’s disease, IBS, or celiac disease.
All magnesium supplements are NOT created equal
Before you run off to the supermarket for some magnesium, there are some key things you need to know. Make the right choice so you don’t waste your money or, even worse, give yourself a tummy upset.
Magnesium Oxide - It’s a laxative
Unclear labels
Magnesium stearate
Avoid
Magnesium Oxide is the active ingredient in many osmotic laxatives, which work by drawing water into the intestines at high doses. Be cautious of terms like 'marine magnesium', 'hydroxide', and 'buffered' on the label, as these typically indicate magnesium oxide. Although it's the cheapest form of magnesium, it’s poorly absorbed (only about 12%), making it a poor choice for women seeking effective magnesium supplementation. Plus, it may send you running to the bathroom.
When buying magnesium supplements for women, ensure the label clearly states the form of magnesium and the amount of each. If the label says something vague like “magnesium (from oxide, glycinate, and malate),” it likely contains mostly cheap magnesium oxide. Choose supplements that provide transparency in ingredient composition.
Magnesium stearate doesn’t contribute to your magnesium intake. It’s simply an additive used to prevent clumping during manufacturing. Opt for magnesium supplements for women that prioritise purity and quality over unnecessary fillers.
Chelated magnesium - It’s absorbed the best
Several forms of chelated magnesium - Not just one
Zinc, Vitamin D & Vitamin B6 - They improve absorption of magnesium
Choose
Chelated magnesium, ideal for women, is bound to an organic compound (often an amino acid), which greatly improves absorption. Research shows that the body can absorb up to 80% of magnesium in chelated form [5]. The best types of chelated magnesium for women include Magnesium Glycinate, Magnesium Malate, Magnesium Taurate, and Magnesium Citrate. Magnesium Orotate and Magnesium Lactate are also good options. Avoid Magnesium Oxide, as it is not chelated and poorly absorbed by the body.
Women benefit from a variety of magnesium forms because we absorb magnesium through multiple uptake pathways [6]. Look for supplements containing several types of chelated magnesium to maximise absorption.
These nutrients improve magnesium absorption, and they are especially important for women. They work with magnesium to support hormonal balance and healthy ovaries, ovulation, fertility and foetal development during pregnancy. High-quality magnesium supplements for women will often include these nutrients.
Insomnia
Magnesium helps regulate melatonin, improving sleep quality.
Worse Menopausal symptoms
Including heavy periods, hot flushes and night sweats.