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Are You Deficient in Magnesium? Your Body (and Mood) May Be Suffering

By Kristen Mucci-Mosier

Created: 03/15/2010
Last Updated: 03/30/2010

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Unlike vitamin D and omega-3s, which seem to be all over the health headlines, magnesium isn’t a vitamin that we hear about all that often. However, research has found that a lack of this valuable mineral can make us feel pretty lousy; it can worsen premenstrual symptoms, bring on migraines and other aches and pains, and leave us feeling anxious and fatigued. And according to health experts, women frequently have insufficient amounts of magnesium in their system.

Getting ample magnesium in your diet cannot only help alleviate uncomfortable physical symptoms like cramps, headaches and constipation, but it can lift your spirits as well. Magnesium has been found to help improve mood and energy by producing and supporting the brain chemical serotonin. Increasing certain foods in your diet can help.

Try adding some of these magnesium-rich foods to your shopping cart:
Pumpkin seeds
Sunflower seeds
Black beans
Grains: buckwheat, quinoa, oats, brown rice and amaranth


I was just curious as to how much magnesium is needed daily by a woman after menopause. I will be 47 in April and I had a total hysterectomy 3 years ago.


Thanks for commenting! The National Institute of Health recommends 320 mg per day for women over 31. You can find a complete food list with mg counts here: http://ods.od.nih.gov/factsheets/magnesium.asp#h2
Talk to you health care provider for individual recommendations.

Hi! I am 61 now so it can't be hormones, but I still get hot flashes on and off during my sleep. Any ideas? Tx

I am 55 and still get hot flashes. went through menopause at 35 and still fight these flashes. I have to take hormones in the summer during the heat to control them.

This story interests me personally. My mom has been told -- more than a few times -- that she may be magnesium deficient. She thinks I may be too. After going through early menopause, I have many of the symptoms listed -- plus routine Charlie horses in my feet and legs at night. Going to add more of the foods listed to my daily diet.


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