Estimated reading time: 2 minutes
By: Kellsey Reed, RDN, LDN, PatientsLikeMe Contributor
Did you know that magnesium is one of the most important nutrients for fertility? It plays a role in hormone balance, stress management, and overall reproductive health. But despite its importance, many people don’t get enough magnesium in their diets. Let’s break down why magnesium matters for fertility and how you can make sure you’re getting enough to support your fertility.
Why Magnesium Is Key for Fertility
- Supports Hormone Balance: Magnesium helps regulate hormones like progesterone, which is essential for conception.
- Reduces Inflammation: Chronic inflammation can impact fertility, and magnesium has been shown to have anti-inflammatory benefits.
- Manages Stress: Stress hormones like cortisol can interfere with reproductive health. Magnesium promotes relaxation and reduces stress.
Top Magnesium-Rich Foods
Magnesium is found in plenty of delicious, nutrient-dense foods:
- Spinach
- Pumpkin seeds
- Almonds
- Avocado
- Dark chocolate
Try adding a handful of almonds as a snack or incorporating avocado into your meals for an easy magnesium boost.
How Much Magnesium Do You Need?
The recommended daily amount is around 310–360 mg for women and 400–420 mg for men. Be sure to always talk with your healthcare team about how much magnesium you need before making any changes to your diet/supplement regimen. If you’re concerned you’re not getting enough through food, talk to your healthcare provider about supplementation.
The Bottom Line
Magnesium might not get as much attention as other nutrients, but it’s a fertility superstar. By adding magnesium-rich foods to your diet and supporting your overall health, you’re giving your body what it needs for optimal reproductive health.
Resources: