Magnesium for fertility

On this page

1. What is magnesium?
2. Function and how it works
3. Fertility benefits
4. Recommended daily dose
5. Food sources
6. Cautions and contraindications
7. My Fertility Guide
8. Related pages

1. What is magnesium?

Magnesium is the fourth most common mineral in the body and a cofactor for over 300 enzymes. Despite its abundance in unprocessed foods, magnesium deficiency is widespread because of soil depletion, food processing, alcohol, caffeine and chronic stress — all of which deplete magnesium.

Reference ranges and recommended intakes vary from country to country — always interpret guidance against the recommendations of your own healthcare authority.

2. Function and how it works

Magnesium has many roles relevant to fertility:

1. Hormone receptor regulation. Magnesium regulates the binding of fertility hormones to their receptors, ensuring effective hormonal signalling.
2. Energy production. Every ATP molecule must be bound to magnesium to be biologically active.
3. Stress reduction. Magnesium supports the nervous system and lowers cortisol, helping reduce the stress that disrupts fertility.
4. Sleep support. Magnesium supports GABA receptors and melatonin production, improving sleep quality.
5. PMS relief. Magnesium reduces premenstrual symptoms including cramps, mood swings and headaches.
6. Insulin sensitivity. Magnesium improves insulin signalling, relevant in PCOS.

3. Fertility benefits

Magnesium supports virtually every aspect of fertility — from hormone signalling to stress regulation, sleep quality and energy production. It is particularly useful for women with PMS, anxiety, insomnia, period cramps or PCOS. Many of the symptoms that women describe as "stress-related" improve significantly with magnesium repletion.

4. Recommended daily dose

I recommend a daily dose of 375 mg of magnesium, ideally as magnesium citrate, glycinate or malate, which are well-absorbed forms. Magnesium oxide is poorly absorbed and tends to cause diarrhoea. Magnesium can be taken in the evening to support sleep.

5. Food sources

Magnesium is found in:

1. Dark chocolate (70%+ cocoa solids)
2. Beans, peas and lentils
3. Nuts (almonds, cashews, Brazil nuts)
4. Seeds (pumpkin, sunflower, sesame)
5. Whole grains (brown rice, oats, quinoa)
6. Seafood
7. Dark green leafy vegetables (spinach, Swiss chard, kale)
8. Avocados
9. Bananas

6. Cautions and contraindications

1. High doses of magnesium oxide commonly cause loose bowels — switch to citrate, glycinate or malate.
2. People with kidney disease should consult their doctor before supplementing magnesium, as the kidneys clear magnesium from the body.
3. Magnesium can interact with some medications (antibiotics, bisphosphonates) — take them at separate times.
4. Always consult with a fertility specialist or your doctor before starting any new supplement regime.

7. My Fertility Guide

8. Related pages

• Fertility supplements directory
• Calcium
• Vitamin D
• Vitamin B6 (pyridoxine)
• Zinc
• Cortisol
• PCOS