Best Magnesium Complex Supplement for Women

Finding the best Magnesium Complex supplement for women starts with understanding why this mineral is so essential — and why so many women aren't getting enough. Magnesium is the fourth most abundant cation in the human body and serves as a cofactor in more than 300 enzyme systems that regulate everything from energy production and nerve function to blood pressure and bone integrity.

Despite its importance, an estimated 56–68% of Americans do not obtain enough Magnesium from their daily diet to meet the Recommended Dietary Allowance. The RDA for adult women is 310–320 mg/day, rising to 350–360 mg during pregnancy and 310–320 mg during lactation. Teenage girls are among the groups most likely to have low intakes, and as women age, Magnesium absorption and retention can decrease, making supplementation even more relevant.

Nature's Sunshine Magnesium Complex is formulated specifically to address this gap. It pairs two highly soluble organic forms of Magnesium — Magnesium citrate and Magnesium malate — to deliver 184 mg of elemental Magnesium per two-capsule serving. These organic forms are generally more soluble and have higher bioavailability than inorganic forms such as Magnesium oxide, which was found to be virtually insoluble in water and only 43% soluble even in simulated peak acid secretion. Magnesium citrate, by contrast, had high solubility even in water (55%) and was substantially more soluble in all states of acid secretion.

If you're unsure whether a Magnesium supplement is right for your individual needs, our naturopath is available for a free consultation to help you make an informed decision.

Not all Magnesium supplements are created equal. The form of Magnesium you take directly affects how well your body absorbs and uses it. Magnesium Complex combines two organic forms — citrate and malate — both of which are chelated to organic acids. Organic Magnesium forms are generally more soluble and have higher bioavailability compared to inorganic salts like Magnesium oxide, sulphate, or chloride, which tend to have lower solubility and absorption rates.

Magnesium citrate is one of the most bioavailable forms available, with research confirming its high water solubility and efficient absorption across different levels of stomach acid secretion. Magnesium malate is another well-regarded organic form that shares these favorable solubility characteristics.

Once absorbed, the Mg2+ ion goes to work across virtually every system in your body. It plays a pivotal role in ATP synthesis — the fundamental energy currency of every cell — by facilitating transition state formation during ATP synthesis catalyzed by ATP synthases. It is also an essential cofactor for the Na,K-ATPase enzyme that drives ion transport across cell membranes, and it participates in protein synthesis, blood glucose control, and blood pressure regulation.

This dual-form approach means the Magnesium in this complex is highly soluble and positioned for optimal absorption, helping women bridge the common gap between dietary intake and daily requirements.

This formula is designed with women's health needs in mind, though Magnesium is essential for everyone. Women may find Magnesium Complex especially relevant if they fall into one or more of these categories:

• Women concerned about heart health. Higher dietary and circulating Magnesium levels are inversely associated with risks of coronary heart disease, stroke, and total cardiovascular disease. In 2022, the FDA approved a qualified health claim noting that consuming diets with adequate Magnesium may reduce the risk of high blood pressure, though the FDA concluded the evidence is inconsistent and inconclusive.
• Women focused on bone health. Magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts. Studies have reported finding low serum Magnesium levels among women with osteoporosis, and one short-term study found that 290 mg/day elemental Magnesium (as Magnesium citrate) for 30 days in 20 postmenopausal women with osteoporosis suppressed bone turnover compared with placebo.
• Women seeking nervous system and mood support. Magnesium modulates neuronal excitability through NMDA receptor blockade. A 2017 RCT showed that 248 mg/day Magnesium significantly reduced both depression and anxiety scores, though the overall evidence base for anxiety remains preliminary.
• Women on certain medications. Loop and thiazide diuretics deplete Magnesium through increased urinary excretion, and prescription proton pump inhibitors (PPIs), when taken for prolonged periods, can cause hypomagnesemia.
• Women experiencing migraine. Research suggests Magnesium supplementation may help reduce migraine frequency. A systematic review and meta-analysis of RCTs found Magnesium reduced migraine attacks, severity, and monthly migraine days compared with control groups.
• Older women. As we age, Magnesium absorption and retention can decrease, increasing the risk of deficiency.

Level I evidence supports the use of Magnesium in the prevention and treatment of many common health conditions including migraine headache, metabolic syndrome, premenstrual syndrome, and preeclampsia. If you're not sure which Magnesium product is right for your situation, our naturopath offers free consultations to help guide you.

Take 2 capsules twice daily with a meal.

Each bottle contains 100 capsules. Two capsules provide 184 mg of elemental Magnesium from both Magnesium citrate and Magnesium malate. The RDA for adult women is 310–320 mg/day, so two servings daily contributes meaningfully toward meeting this daily target when combined with dietary sources such as green leafy vegetables, nuts, seeds, legumes, and whole grains.

Be aware that Magnesium supplements can interact with certain medications. Magnesium should be separated by at least 2 hours from oral bisphosphonates, and antibiotics such as tetracyclines and quinolones should be taken at least 2 hours before or 4–6 hours after Magnesium. Magnesium may also reduce the absorption of gabapentin by about 20%. If you take any medications, consult your healthcare provider before starting supplementation.