Magnesium: The Overlooked Mineral in Women's Health

Magnesium is involved in over 300 enzymatic reactions in the human body — including ATP production, DNA synthesis, protein synthesis, and neuromuscular function. Despite its central role, an estimated 50–60% of adults in developed countries consume less than the recommended daily intake (320 mg/day for women over 30), largely due to the depletion of magnesium from agricultural soils and the displacement of magnesium-rich whole foods by processed alternatives.

A 2021 review in Nutrients identified magnesium deficiency as independently associated with insulin resistance, type 2 diabetes, hypertension, osteoporosis, and depression — conditions that disproportionately affect women in midlife and beyond. Deficiency is particularly common in women taking proton pump inhibitors, diuretics, or oral contraceptives, which all impair magnesium absorption or increase renal excretion.

“Magnesium deficiency is independently associated with insulin resistance, osteoporosis, hypertension, and depression — conditions that disproportionately affect women in midlife.”

For sleep quality — a major concern in perimenopausal and postmenopausal women — magnesium glycinate and magnesium threonate have shown statistically significant improvements in sleep onset, sleep duration, and subjective sleep quality in RCTs, likely via their role in GABA receptor activation and melatonin regulation.

Dietary sources highest in magnesium include pumpkin seeds (156 mg/28g), dark chocolate (65 mg/28g), almonds (80 mg/28g), and spinach (78 mg/½ cup cooked). VITA recipes incorporate these ingredients throughout — delivering therapeutic amounts through food rather than supplements where possible.