Epzen Magnesium For Women

Shop by type: All Magnesium Supplements, Women's Hormone Supplements, Pregnancy Supplements, Perimenopause and Menopause Supplements and Calcium for Women.

Simply start with the reason you want magnesium, then match it to the product's listed uses.

• Your cycle: choose a listed product indicated for premenstrual symptoms, period pain or menstrual cramps.
• Pregnancy or breastfeeding: talk to your doctor or midwife first, then check the label says it is suitable.
• Perimenopause, menopause and after 50: a calcium, magnesium and vitamin D tablet gives you all three in one product, and these blends help support bone health.
• Sleep and stress: look for a night formula, or one indicated for healthy sleeping patterns or a healthy stress response.
• A sensitive stomach: choose a product you take with food, and ask us which forms suit you.

Not sure where to start? A magnesium-only tablet or capsule with no added vitamin B6 is the simplest choice for an everyday top-up. Pick one that gives 350 mg or less a day at the label dose. To compare forms such as glycinate and citrate, vitamin B6 content and cost per serve, browse our full Magnesium Supplements range. Our practitioners can help you choose.

Your body uses magnesium to make protein, bone and DNA, and to keep muscles and nerves working.^[1] Your daily needs depend on your age and life stage. The recommended dietary intake (RDI) covers the needs of nearly all healthy women in each group.^[2]

The RDI covers magnesium from food and supplements together. The upper level applies only to supplements and medicines, because too much from these can cause diarrhoea.^[2] Men need 400 mg to 420 mg a day, so women's needs are a little lower.^[2]

In 2023, an estimated 27.3% of Australian women and girls got less magnesium from food than they need. For men and boys, the figure was 35.2%. Girls aged 12 to 17 (43.9%) and women aged 75 and over (39.6%) fell short most often. These figures leave out supplements.^[3]

Good food sources include green leafy vegetables, legumes, nuts, seeds and wholegrains.^[1] Water and coffee are among the top sources in Australian diets too.^[3] A supplement can fill a gap when your diet falls short, however it works best alongside good food, not instead of it.

Many magnesium supplements are listed medicines, which carry an AUST L number. A listed medicine can only make health claims from a set list of indications.^[7] Listed medicines in our range are indicated for uses such as these:^[8]

1. Premenstrual symptoms: Fusion Health Magnesium Advanced helps relieve symptoms of premenstrual tension, including mood swings, irritability and breast tenderness. Caruso's Super Magnesium Powder Lemon Lime also temporarily relieves mild fluid retention in premenstrual women.
2. Period pain and cramps: Herbs of Gold Magnesium Forte and Magnesium Citrate 900 help relieve period pain and menstrual cramps. Ethical Nutrients Mega Magnesium tablets help relieve period pain and premenstrual symptoms.
3. Pregnancy: Herbs of Gold Magnesium Forte and Magnesium Citrate 900, and NaturoBest Calcium & Magnesium Plus K2 & D3, help support a healthy pregnancy.
4. Bones: Swisse Magnesium Calcium Vitamin D, Blackmores Total Calcium Magnesium + D3 and Nature's Way Magnesium + Calcium help support bone health and bone strength.
5. Sleep and stress: Ethical Nutrients Mega Magnesium Night helps support healthy sleeping patterns. Herbs of Gold Magnesium Forte and Swisse Magnesium help support a healthy stress response.
6. Women's health: Nutra-Life Magnesium Complete Forte helps support female reproductive system health.
7. Energy and muscles: many of our magnesium products help support energy production and muscle function. Some also help relieve muscle cramps when dietary intake is inadequate.
8. Value: at current prices, Herbs of Gold Magnesium Forte costs about 32 cents a tablet in the 120 pack.

If symptoms persist, talk to your health professional. If fluid retention persists, seek medical advice. Advise your doctor of any medicine you take during pregnancy, particularly in your first trimester.

Always read the label and follow the directions for use.

The research on magnesium for women's health is limited, with mixed results with benefits showing after longer term supplementation.

For premenstrual symptoms, De Souza and colleagues, also at Reading, tested magnesium with vitamin B6 in 44 women. The combination had a small effect on symptoms such as nervous tension, mood swings and irritability. Magnesium alone did not.^[13] In another trial by Walker's team, with 85 women, a dummy pill made with sorbitol (a sugar alcohol) eased symptoms more than magnesium did.^[14] Some people find supplements helpful for PMS, but there is little scientific evidence to support this.^[15]

If you try magnesium for your cycle, give it at least two cycles and keep a symptom diary. In Walker's 1998 trial, the benefit only showed in the second month.^[9] See your doctor if your symptoms affect your daily life and lifestyle changes have not helped.^[15]

You need a little more magnesium in pregnancy: 350 mg to 400 mg a day, depending on your age. Breastfeeding needs are the same as before pregnancy.^[2] The upper level of 350 mg a day from supplements still applies.^[2]

• Talk to your doctor or midwife first. Bring the product with you so they can check it.
• Check your pregnancy multivitamin. Some already contain magnesium. Blackmores Pregnancy & Breast-Feeding Gold, for example, gives 70 mg a day at the label dose of two capsules, so add it to your total.
• Read the label carefully. Some night, sleep and stress formulas in our range, and some bath products, are not for use in pregnancy or breastfeeding unless a health professional advises it.
• Leg cramps: some small trials found magnesium helped and others did not.^[5] Pregnancy, Birth and Baby advises talking to your doctor or midwife before you try a supplement for cramps.^[16]

Makrides and colleagues at the South Australian Health and Medical Research Institute reviewed 10 trials in 9,090 pregnant women. They found not enough high-quality evidence that magnesium supplements improve outcomes for mother or baby.^[17]

Browse our Pregnancy Supplements and Breastfeeding Supplements ranges.

Magnesium is not a menopause treatment. The Australasian Menopause Society lists it among therapies with little or no evidence for hot flushes.^[11] It can still play a supporting part in your routine at this stage of life.

• Bones: magnesium is part of your bones.^[6] Calcium, magnesium and vitamin D blends are indicated to help support bone health, and suit women who want all three in one product.
• Sleep and stress: choose a product indicated for healthy sleeping patterns or a healthy stress response.
• Women over 70: your RDI stays at 320 mg, but women aged 75 and over are among the most likely to fall short from food.^[2][3]

If you take a calcium blend, check the calcium too. The label lists the elemental calcium in each dose. Browse our Calcium for Women range. For herbal and combination formulas, see our Perimenopause and Menopause Supplements. You can also read Best Menopause Supplements in Australia and Is It Perimenopause or Menopause?

• Iron: calcium may reduce iron absorption, so experts suggest taking calcium and iron supplements at different times of day.^[18] That matters if you choose a calcium and magnesium blend. Ask your pharmacist how to time them. Browse our Iron Supplements for Women.
• Other medicines: magnesium can change how some prescription medicines are absorbed, and some medicines lower magnesium levels.^[1][19] If you take a prescription medicine, ask your doctor or pharmacist how to time your magnesium.

• Dose: follow the label. Add up the elemental magnesium in every product you take, and stay within 350 mg a day from supplements unless your doctor advises more.^[2] Some formulas in our range give 400 mg or more at the full label dose. Check with your pharmacist or one of our practitioners before you take that much.
• Timing: pick a time you will remember. Taking it with food can help if magnesium upsets your stomach.
• Side effects: too much can cause diarrhoea, nausea and stomach cramps.^[1]
• Vitamin B6: many PMS formulas add it. Stop taking a magnesium product with vitamin B6 if you feel tingling, burning or numbness, and see your doctor.^[1]
• Kidneys: your kidneys clear extra magnesium, so talk to your doctor first if you have kidney problems.^[1][19]
• Sprays, creams and bath flakes: studies of how much magnesium passes through the skin are few and small, with mixed results.^[20][21] If you want a set daily amount, a tablet, capsule or powder is easier to measure.

1. Start with your reason: your cycle, pregnancy, sleep and stress, bones or an everyday top-up.
2. Match the product to it: pick a listed product (it carries an AUST L number) indicated for the use you want.
3. Check the elemental magnesium: this is the amount of magnesium itself, not the weight of the whole compound. Add up every product you take, including multivitamins.
4. Check for vitamin B6: many PMS formulas add it. If the label says to stop if you feel tingling, burning or numbness, take that seriously.
5. Pick a format you will keep using: a one-a-day tablet, a capsule you take at night, or a powder you can mix into water.
6. Ask us: book a free 10-minute consultation with one of our naturopaths.

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Explore more with our Women's Health, Breastfeeding Supplements, Sleep Support and Stress Relief Supplements ranges. For more on forms and doses, read our guide Magnesium Benefits, Dosage and Best Forms.

1. healthdirect Australia (2025) Magnesium and your health. Last reviewed April 2025. Available at: https://www.healthdirect.gov.au/healthy-living/food-and-nutrition/magnesium (Accessed: 25 October 2026).
2. National Health and Medical Research Council and New Zealand Ministry of Health (2006) Nutrient reference values for Australia and New Zealand: magnesium. Canberra: NHMRC. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/magnesium (Accessed: 25 October 2026).
3. Australian Bureau of Statistics (2026) Usual nutrient intakes, 2023. Released 17 March 2026. Canberra: ABS. Available at: https://www.abs.gov.au/statistics/health/food-and-nutrition/usual-nutrient-intakes/2023 (Accessed: 25 October 2026).
4. Robinson, J., Ferreira, A., Iacovou, M. and Kellow, N.J. (2025) 'Effect of nutritional interventions on the psychological symptoms of premenstrual syndrome in women of reproductive age: a systematic review of randomized controlled trials', Nutrition Reviews, 83(2), pp. 280-306. doi: 10.1093/nutrit/nuae043. Researchers: Monash University, Melbourne. Funding: no specific grant; the authors declare no relevant interests.
5. Luo, L., Zhou, K., Zhang, J., Xu, L. and Yin, W. (2020) 'Interventions for leg cramps in pregnancy', Cochrane Database of Systematic Reviews, 12, CD010655. doi: 10.1002/14651858.CD010655.pub3. Researchers: West China Second University Hospital, Sichuan University, Chengdu, China. Funding: see the review's sources of support; the authors declare no known conflicts of interest.
6. Orchard, T.S., Larson, J.C., Alghothani, N. et al. (2014) 'Magnesium intake, bone mineral density, and fractures: results from the Women's Health Initiative Observational Study', American Journal of Clinical Nutrition, 99(4), pp. 926-933. doi: 10.3945/ajcn.113.067488. Researchers: The Ohio State University and Women's Health Initiative investigators, USA. Funding: US National Center for Research Resources (TL1RR025753, UL1RR025755); the Women's Health Initiative is funded by the National Heart, Lung, and Blood Institute, US National Institutes of Health.
7. Australian Government (2025) Therapeutic Goods (Permissible Indications) Determination (No. 1) 2025 (F2025L00450). Available at: https://www.legislation.gov.au/F2025L00450/asmade (Accessed: 25 October 2026).
8. Therapeutic Goods Administration (2026) Australian Register of Therapeutic Goods public summaries: Fusion Health Magnesium Advanced (AUST L 300608), Herbs of Gold Magnesium Forte (AUST L 465031) and Magnesium Citrate 900 (AUST L 180203), Ethical Nutrients Mega Magnesium (AUST L 392403), Caruso's Super Magnesium Powder Lemon Lime (AUST L 324372), NaturoBest Calcium & Magnesium Plus K2 & D3 (AUST L 479168), Swisse Magnesium Calcium Vitamin D (AUST L 356875), Blackmores Total Calcium Magnesium + D3 (AUST L 289048), Nature's Way Magnesium + Calcium (AUST L 509549), Ethical Nutrients Mega Magnesium Night (AUST L 311415 and 487530), Swisse Magnesium (AUST L 355159), MicroNutrition Magnesium Glycinate 750mg (AUST L 433600), Cabot Health Magnesium Ultra Potent Powder (AUST L 221456) and Nutra-Life Magnesium Complete Forte (AUST L 314036). Canberra: TGA. Available at: https://www.ebs.tga.gov.au/ (Accessed: 25 October 2026).
9. Walker, A.F., De Souza, M.C., Vickers, M.F., Abeyasekera, S., Collins, M.L. and Trinca, L.A. (1998) 'Magnesium supplementation alleviates premenstrual symptoms of fluid retention', Journal of Women's Health, 7(9), pp. 1157-1165. doi: 10.1089/jwh.1998.7.1157. Researchers: University of Reading, UK. Funding: research support declared; sponsor not named in the abstract.
10. Pattanittum, P., Kunyanone, N., Brown, J. et al. (2016) 'Dietary supplements for dysmenorrhoea', Cochrane Database of Systematic Reviews, 3, CD002124. doi: 10.1002/14651858.CD002124.pub2. Researchers: Khon Kaen University, Thailand, and co-authors. Funding: see the review's sources of support; the authors declare no known conflicts of interest.
11. Australasian Menopause Society (2025) Complementary medicines and therapies for hot flushes [information sheet]. Updated April 2025. Available at: https://menopause.org.au/hp/information-sheets/complementary-and-herbal-therapies-for-hot-flushes (Accessed: 25 October 2026).
12. Mah, J. and Pitre, T. (2021) [Systematic review and meta-analysis of oral magnesium supplements for sleep in older adults] (descriptive title; see DOI for the published title), BMC Complementary Medicine and Therapies, 21(1), 125. doi: 10.1186/s12906-021-03297-z. Correction published 2024, 24(1), 418. Researchers: Dalhousie University and McMaster University, Canada. Funding: no specific grant; no competing interests declared.
13. De Souza, M.C., Walker, A.F., Robinson, P.A. and Bolland, K. (2000) [Randomised, double-blind, crossover trial of 200 mg magnesium plus 50 mg vitamin B6 a day for one month for mood-related premenstrual symptoms] (descriptive title; see DOI for the published title), Journal of Women's Health & Gender-Based Medicine, 9(2), pp. 131-139. doi: 10.1089/152460900318623. Researchers: University of Reading, UK. Funding: research support declared; sponsor not named in the abstract.
14. Walker, A.F., De Souza, M.C., Marakis, G., Robinson, P.A., Morris, A.P. and Bolland, K.M. (2002) 'Unexpected benefit of sorbitol placebo in Mg intervention study of premenstrual symptoms: implications for choice of placebo in RCTs', Medical Hypotheses, 58(3), pp. 213-220. doi: 10.1054/mehy.2001.1407. Researchers: University of Reading, UK. Funding: research support declared; sponsor not named in the abstract.
15. healthdirect Australia (2025) Premenstrual syndrome (PMS). Last reviewed June 2025. Available at: https://www.healthdirect.gov.au/conditions/female-health/premenstrual-syndrome-pms (Accessed: 25 October 2026).
16. Pregnancy, Birth and Baby (2024) Leg cramps during pregnancy. Last reviewed May 2024. Available at: https://www.pregnancybirthbaby.org.au/pregnancy/health-conditions-and-complications/leg-cramps-during-pregnancy (Accessed: 25 October 2026).
17. Makrides, M., Crosby, D.D., Bain, E. and Crowther, C.A. (2014) 'Magnesium supplementation in pregnancy', Cochrane Database of Systematic Reviews, 4, CD000937. doi: 10.1002/14651858.CD000937.pub2. Researchers: South Australian Health and Medical Research Institute, Adelaide, and co-authors. Funding: see the review's sources of support. M. Makrides has received advisory board payments, paid to her institution, from Nestle Nutrition Institute, Fonterra and Nutricia/Danone for work on paediatric clinical nutrition.
18. National Institutes of Health Office of Dietary Supplements (2025) Iron: fact sheet for health professionals. Updated 4 September 2025. Available at: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ (Accessed: 25 October 2026).
19. National Institutes of Health Office of Dietary Supplements (2026) Magnesium: fact sheet for health professionals. Updated 6 January 2026. Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (Accessed: 25 October 2026).
20. Gröber, U., Werner, T., Vormann, J. and Kisters, K. (2017) 'Myth or reality: transdermal magnesium?', Nutrients, 9(8), 813. doi: 10.3390/nu9080813. Researchers: Germany. Funding: not stated; no conflicts declared. One author's listed email address is at Protina Pharmazeutische GmbH, which sells oral magnesium.
21. Kass, L., Rosanoff, A., Tanner, A., Sullivan, K., McAuley, W. and Plesset, M. (2017) 'Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: a pilot study', PLoS ONE, 12(4), e0174817. doi: 10.1371/journal.pone.0174817. Researchers: University of Hertfordshire, UK, and the Center for Magnesium Education and Research, USA. Funding: no specific funding. One author may receive royalties on a different magnesium cream.