How Much Magnesium Do You Need? Depends on Gender and Life Stage

Magnesium is a cofactor for hundreds of enzymes, a “silent” regulator of neuromuscular conduction, glucose metabolism, heart rate, and bone tissue. But there’s one thing we rarely discuss: men and women have different magnesium balances, depending on hormones, body composition, diet, and even favorite eating patterns. A recent review in Nutrients collected disparate data and called for a rethink of recommendations: taking into account life stages and gender, rather than giving everyone the same “daily allowance.”

Background of the study

Magnesium is a "silent" macronutrient: a cofactor for hundreds of enzymes, a participant in ATP synthesis, a regulator of neuromuscular excitability, heart rhythm, insulin sensitivity, and bone mineralization. At the same time, subclinical deficiency is common: diets are poor in greens/legumes/whole grains, grain refining reduces intake, absorption from food is limited (~30-40%), and some medications (proton pump inhibitors, loop/thiazide diuretics) and alcohol increase losses. Serum Mg is a poor indicator of reserves (the body maintains a narrow range in the blood), which is why real deficiency is often underestimated.

Against this background, the issue of gender differences in magnesium status is becoming increasingly vocal. Estrogens enhance intestinal absorption and renal retention of Mg; with the onset of menopause, this hormonal "umbrella" disappears - the risks of deficiency and loss of bone mass increase. Women also have "peaks of need" - pregnancy and lactation. In men, the picture is determined by greater muscle mass and energy expenditure (including physical activity and sweat losses), as well as the relationship of Mg status with anabolic axes (including testosterone), muscle function, insulin sensitivity and waist circumference. Dietary patterns also have an effect: women more often choose a plant-oriented/Mediterranean diet (more Mg), men - a "Western" one (less vegetables/whole grains).

Despite the obvious biological difference, clinical recommendations for Mg are traditionally given in a “one-line” manner and rarely take into account life stages (premenopause → postmenopause, pregnancy/lactation, aging in men), body composition, drug load and contribution of drinking water (which can vary from units to >100 mg/L). Studies and RCTs often do not stratify the results by gender, do not record hormonal status data (cycle, COCs, HRT) and use only serum levels without more informative indicators (ionic/erythrocyte Mg, functional tests). As a result, gaps remain: who needs dietary correction and when, where supplementation is justified, what are the “working” target levels for different groups and how Mg interacts with calcium, vitamin D and protein for bone health and metabolism.

It is these lacunae that this review closes: it brings together disparate physiology and epidemiology, shows how gender and age change Mg needs and risks, and translates this into practice - from diet (green leafy vegetables, legumes, nuts/seeds, whole grains, water) to attention points at different periods of life.

What exactly does the review say that is new?

• Estrogens enhance the absorption and retention of magnesium, and after menopause this effect weakens - hence the increased risk of deficiency and osteoporosis in postmenopausal women. In men, the picture is more stable, but Mg supports anabolic hormones (including testosterone), and deficiency affects muscles and bones.
• Requirements change with life stages. For women, the peak of "demand" is pregnancy, lactation, menopause; for men, it is periods of high physical activity and aging (absorption decreases, losses increase).
• Body composition and metabolism are more important than you might think. Men are more likely to accumulate visceral fat; magnesium sufficiency is associated with better insulin sensitivity and a smaller waistline; in women, deficiency after menopause is associated with changes in body composition and inflammation.

The authors summarize the differences in hormones, life stages, body type, metabolic and musculoskeletal effects in a single sheet of paper - a convenient "cheat sheet" for practitioners.

In real nutrition, it's not just a question of "how much magnesium to eat," but also where to get it from. The review reminds us: the best contribution comes from green leafy vegetables, legumes, nuts/seeds, whole grains; grain processing significantly "removes" Mg from the plate. An interesting detail - water: from 1 to >120 mg/l depending on the source/brand, and absorption from a normal diet is about 30-40%.

How Much Is "Enough" (And Why Gender Changes It)

• The guidelines of international agencies differ, but the review provides age- and sex-specific standards and separate values for pregnancy/lactation (e.g. 19-30 years: 350 mg/day during pregnancy, 310 mg/day during lactation; 31-50 years: 360 and 320 mg/day, respectively). This emphasizes that there is no universal “magnesium” figure – the life stage must be taken into account.
• In men, average energy expenditure and fat oxidation are higher, which may increase the physiological “demand” for Mg in energy and antioxidant defense systems.

Looking beyond the plate, dietary patterns come to the fore. The authors show a pattern: Mediterranean and plant-based diets provide more magnesium, the Western pattern - less; women are more likely to gravitate towards the former, men - towards the latter. This explains some of the gender differences in Mg status already "at the entrance".

Where to Get It: A Quick Map of Sources (and How It Works)

• Nuts/seeds and dark chocolate are the most Mg-dense snacks: almonds ~79 mg per 30 g serving; dark chocolate (≥70%) ~115 mg per 50 g.
• Whole grains: quinoa ~189 mg/100 g (dry product), oats ~177 mg/100 g; grain refining significantly reduces the Mg content.
• Leafy vegetables: spinach ≈120 mg per 200 g.
• Dairy products and fish provide a more modest amount (yogurt 150 g - ~27 mg; milk 300 ml - ~33 mg; mackerel 200 g - ~42 mg), but are useful as part of a balanced diet.
• Water (including mineral water) is an “invisible” contribution that is easily underestimated: concentration range 1->120 mg/l depending on the source.

Remember also about physiology: only 30-40% of the consumed Mg is absorbed, absorption is affected by phytates/oxalates, hormonal levels and the state of the gastrointestinal tract.

The bottom line is that it is not a “nighttime vitamin,” but a personal strategy. For a postmenopausal woman, bone density and fighting inflammation are more important; for a middle-aged man, it is waistline and insulin resistance that are more important; for pregnant and nursing women, it is a priority to cover increased needs without “sagging” in protein and iron. The review neatly summarizes these scenarios in one text and advocates for “smarter” guidelines, where gender and age are first-order variables, not a footnote in small print.

Practice: How to adjust your diet to your gender and stage of life

• Women (premenopause/PMS → postmenopause)
  Add a “magnesium” element (nuts/seeds, legumes, greens) + whole grains to every meal; in postmenopause, watch calcium, vitamin D and protein - Mg works “in tandem” for bones.
• Men (30+ / active)
  Change "Western" habits to Mediterranean ones: more legumes/whole grains/vegetables, less ultra-snacks; this is both about Mg and about waistline/insulin.
• Pregnancy/lactation
  The Mg goals are higher - plan your diet: a serving of nuts, a plate of greens/legumes, a whole grain side dish + sort out your water (mineral water with Mg can help close the "holes"). Specific supplements - only after consultation.

Conclusion

Magnesium is not a “one size fits all” requirement, but a gender- and age-specific requirement that is best met by a Mediterranean-type diet with an emphasis on green vegetables, legumes, whole grains, and nuts, taking into account life stage and health goals.

Source: Mazza E. et al. Magnesium: Exploring Gender Differences in Its Health Impact and Dietary Intake. Nutrients. 2025;17(13):2226. https://doi.org/10.3390/nu17132226