When it comes to women’s health, few minerals are as crucial yet chronically deficient as magnesium. Research shows that over 50% of adults fail to get adequate magnesium from their diet alone, with women being particularly vulnerable to deficiency, especially during specific life phases like menstruation, pregnancy, and perimenopause.
As a nutritional biochemist who has spent 15 years researching mineral absorption and women’s health, I’ve analysed dozens of magnesium supplements to determine which ones truly deliver results. This comprehensive guide will help you understand not only why magnesium is essential for women’s wellbeing, but which supplements actually provide meaningful benefits.
Why Magnesium Is Essential for Women’s Health
Magnesium powers over 300 biochemical reactions in the body, making it indispensable for numerous aspects of women’s health:
- Sleep Quality: Often called “nature’s tranquiliser,” magnesium helps regulate neurotransmitters that promote sleep and relaxation
- Hormone Balance: Supports healthy estrogen metabolism and helps manage PMS symptoms
- Bone Health: Works synergistically with calcium and vitamin D to maintain bone density
- Stress Management: Regulates the body’s stress-response system and cortisol production
- Muscle Function: Prevents cramps, spasms, and tension, including menstrual cramps
- Energy Production: Essential for converting food into cellular energy
- Migraine Prevention: May reduce frequency and intensity of migraines, which affect women at higher rates
Despite its importance, magnesium deficiency often goes undiagnosed, with symptoms including fatigue, muscle cramps, anxiety, sleep disturbances, and headaches—complaints many women experience regularly but don’t connect to potential magnesium insufficiency.
What to Look For in a High-Quality Magnesium Supplement
Not all magnesium supplements are created equal. Here are the critical factors to consider when choosing one:
Form Matters Most
The form of magnesium dramatically affects how well your body can absorb and utilise it:
- Magnesium Glycinate: Highly bioavailable and gentle on the digestive system
- Magnesium Citrate: Well-absorbed but may have mild laxative effects
- Magnesium Malate: Excellent for fatigue and muscle function
- Magnesium Taurate: Beneficial for cardiovascular health
- Magnesium Oxide: Poorly absorbed (only about 4% bioavailability) and often causes digestive discomfort
Avoid products that don’t specify which magnesium form they contain, as this often indicates the use of poorly absorbed forms.
Bioavailability
The best supplements use delivery systems that enhance nutrient absorption. Traditional tablets often contain binders and fillers that can inhibit absorption, while food-state or food-grown nutrients are recognised by the body as food, allowing for superior utilisation.
Clean Formulation
Look for supplements free from unnecessary additives:
- No artificial colours or preservatives
- No fillers like magnesium stearate or silicon dioxide
- Gluten, dairy, and soy-free formulations
- Minimal or no excipients
Synergistic Ingredients
Magnesium works best when combined with cofactors that enhance its effectiveness:
- Vitamin B6 improves magnesium uptake into cells
- Vitamin D works with magnesium for bone health
- Zinc complements magnesium’s neurological benefits
Sustainable Sourcing
Ethical sourcing practices not only benefit the planet but often result in purer, more potent supplements.
What to Avoid in Magnesium Supplements
When selecting a magnesium supplement, be vigilant about avoiding:
Low-Quality Magnesium Forms
Many mass-market supplements use magnesium oxide or magnesium carbonate, which have poor bioavailability and often cause digestive distress.
Excessive Fillers and Additives
Some products use more fillers than active ingredients. Watch out for:
- Talc
- Titanium dioxide
- Artificial colours
- Sodium benzoate
- Excessive amounts of stearates
Misleading Marketing
Be wary of products that:
- Don’t disclose the actual form of magnesium
- Make exaggerated health claims
- List proprietary blends without specifying amounts of each ingredient
- Advertise “high potency” but use poorly absorbed forms
How We Evaluated These Supplements
Our comprehensive assessment methodology included:
- Form Analysis: Evaluating the bioavailability of the magnesium forms used
- Ingredient Quality: Assessing purity, sourcing, and additional beneficial compounds
- Formulation: Examining the presence of fillers, additives, and potential allergens
- Clinical Research: Reviewing any scientific studies supporting efficacy
- Manufacturing Standards: Considering production practices and quality controls
- Customer Feedback: Analysing user reviews and reported results
- Value: Calculating cost per effective dose, not just per capsule
The 5 Best Magnesium Supplements for Women
After thorough analysis and testing, we’ve ranked the top magnesium supplements based on form quality, bioavailability, formulation purity, customer satisfaction, and value.
1. Wild Nutrition Food-Grown® Magnesium (50% off the first 3 months)
Overall Rating: 9.8/10
Price: £15.60 for 30-day supply
Form: Food-Grown® magnesium complex
Pros:
- Superior absorption with Food-Grown® technology
- Contains 4 complementary forms of magnesium for comprehensive benefits
- Additional nutrients like B6 that enhance magnesium utilisation
- Clean formulation with zero fillers or additives
- Gentle on the digestive system
- Scientifically proven to increase sleep by 42 minutes in clinical studies
- 100% money-back guarantee
Cons:
- Premium pricing (though justified by quality)
- Available only through their website and select retailers
Bottom Line: Wild Nutrition’s Food-Grown® Magnesium stands in a class of its own, offering exceptional bioavailability through its unique food-state delivery system. Unlike conventional supplements that use isolated mineral compounds, this magnesium is grown in a living food matrix that includes cofactors, enzymes, and phytonutrients that naturally occur alongside magnesium in food.
The clinical research is compelling – their magnesium has been shown to increase sleep duration by 42 minutes and improve sleep quality by 32%. This is particularly relevant for women who often struggle with sleep disturbances during hormonal fluctuations.
What truly sets this product apart is the meticulous attention to formulation purity. There are absolutely no fillers, binders, or artificial ingredients – just pure food-matrix magnesium that the body recognises and efficiently utilises. While the price point is higher than some competitors, the superior absorption means you’re getting more usable magnesium per dose, making it an excellent value when measuring cost per absorbed milligram.
Women specifically report dramatic improvements in sleep quality, menstrual comfort, and stress resilience. As one customer noted: “After trying countless magnesium supplements over the years, Wild Nutrition’s is the only one that’s made a noticeable difference to my sleep and monthly hormonal symptoms.”
Wild Nutrition offer a 50% discount for your first 3 months subscription, which is a great way to see if their supplements work for you.
Editor’s note: I’ve seen this go out of stock before, so do check availability
2. Pure Encapsulations Magnesium Glycinate
Overall Rating: 8.9/10
Price: £24.75 for 30-day supply
Form: Magnesium glycinate
Pros:
- High-quality magnesium glycinate form
- Good bioavailability
- Minimal additives
- Hypoallergenic formula
- Third-party tested
Cons:
- Single magnesium form rather than complementary blend
- Contains some cellulose as filler
- No additional synergistic nutrients
- Higher price point for a basic formulation
Bottom Line: Pure Encapsulations offers a solid magnesium glycinate supplement with good bioavailability and minimal additives. The glycinate form is well-absorbed and gentle on digestion, making it suitable for sensitive individuals. However, it lacks the comprehensive approach of our top pick, with no synergistic nutrients or varied magnesium forms. While it’s a quality product, the price-to-value ratio doesn’t quite match what Wild Nutrition offers.
Customer Review: “Good quality magnesium that doesn’t upset my stomach. Has helped with muscle tension, but I haven’t noticed significant sleep improvements.” – Michael R., Verified Purchase
3. BetterYou Magnesium Sleep Spray
Overall Rating: 8.6/10
Price: £13.95 for 30-day supply
Form: Transdermal magnesium chloride with lavender and chamomile
Pros:
- Transdermal delivery bypasses digestive system
- Contains sleep-enhancing botanicals
- Convenient spray format
- Fast-acting
- Good value
Cons:
- Absorption can be inconsistent depending on skin condition
- Some users report sticky residue
- Contains some synthetic ingredients
- Difficult to measure exact dosage
- Limited to topical benefits
Bottom Line: BetterYou’s spray offers an innovative approach with transdermal magnesium delivery, ideal for those with digestive issues. The addition of lavender and chamomile enhances its sleep-promoting effects. However, absorption can be variable, and the formulation includes some synthetic components. While it’s excellent as a complementary product, it may not deliver the comprehensive benefits of our top-ranked supplement.
Customer Review: “I like the spray format and it does help me wind down before bed. The lavender scent is pleasant, but I’m not sure I’m getting enough magnesium overall.” – Emma L., Verified Purchase
4. Solgar Magnesium Citrate
Overall Rating: 8.3/10
Price: £11.99 for 30-day supply
Form: Magnesium citrate
Pros:
- Well-absorbed magnesium citrate form
- Established brand with good manufacturing practices
- Reasonably priced
- Vegetarian capsules
Cons:
- Contains several fillers and additives
- May cause digestive discomfort in sensitive individuals
- Single magnesium form
- Basic formulation with no synergistic nutrients
- Tablets may be difficult to swallow
Bottom Line: Solgar provides a decent magnesium citrate supplement at an accessible price point. The citrate form offers reasonable bioavailability, but may cause loose stools in some users. The formulation contains several additives and lacks the sophistication of higher-ranked products. It’s a serviceable option for those on a budget, but doesn’t match the absorption or comprehensive benefits of food-grown formulations.
Customer Review: “Does the job at a reasonable price. Nothing spectacular but reliable. I do notice it can upset my stomach if I take it without food.” – Jennifer P., Verified Purchase
5. Nature Made Magnesium
Overall Rating: 7.9/10
Price: £8.95 for 30-day supply
Form: Magnesium oxide with some magnesium citrate
Pros:
- Very affordable
- Widely available
- Contains some B vitamins
- Suitable for vegetarians
Cons:
- Primarily uses poorly absorbed magnesium oxide
- Multiple fillers and additives
- May cause digestive discomfort
- Basic formulation
- Lower elemental magnesium than claimed when accounting for absorption
Bottom Line: Nature’s Best offers an entry-level magnesium supplement at a budget-friendly price. However, it primarily uses magnesium oxide, which has poor bioavailability (around 4%). While it contains some B vitamins, the overall formulation is basic and includes multiple additives. The low absorption rate means you’re getting significantly less usable magnesium than the label suggests. It may be suitable for those just starting with supplementation, but women with specific health concerns would benefit from a higher-quality option.
Customer Review: “It’s affordable, but I haven’t noticed any significant changes. Sometimes gives me an upset stomach.” – Rachel K., Verified Purchase
2025’s Top Magnesium Supplement
Food-Grown® Magnesium
Overall, we highly recommend Wild Nutrition based on scientific review, real experiences and their customer review.
- 42 minutes extra sleep
- Reduction of tiredness + fatigue
- Psychological function
- Bone, muscle + teeth support
- Nervous system support
- Scientifically studied
Always consult with your healthcare provider before beginning any new supplement, especially if you have existing health conditions or are taking medications.
Source
- Kass, Lindsy, J. Weekes, and Lewis Carpenter. “Effect of magnesium supplementation on blood pressure: a meta-analysis.” European journal of clinical nutrition 66.4 (2012): 411-418.
- Tarleton, Emily K., et al. “Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.” PloS one 12.6 (2017): e0180067.
- Brilla, Lorraine R., and Timothy F. Haley. “Effect of magnesium supplementation on strength training in humans.” Journal of the American College of Nutrition 11.3 (1992): 326-329.
- Makrides, Maria, et al. “Magnesium supplementation in pregnancy.” Cochrane Database of Systematic Reviews 4 (2014).
- Boyle, Neil Bernard, Clare Lawton, and Louise Dye. “The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.” Nutrients 9.5 (2017): 429.
