The Mineral Your Hormones Crave

Feeling stressed, bloated, or wired-but-tired? You’re not alone. We hear about these symptoms all the time in the beeya community, and one mineral is almost always involved: magnesium.

When it comes to hormone health, sleep, and stress resilience, magnesium does its fair share of heaving lifting. The problem? Roughly 50% of adults don’t get enough. That’s why we’re sharing exactly why we love this essential nutrient (and how to get more of it ASAP). Scroll for your quick-start guide to magnesium.

1. Calm Your Stress Response

If you want a balanced nervous system, you need magnesium. It literally helps “turn off” your fight-or-flight response. When you’re under chronic stress, your body burns through magnesium more quickly, which can leave you in a vicious cycle of feeling anxious, irritable, or restless.

This mineral also regulates the HPA axis (your body’s stress control center) and helps lower cortisol, your main stress hormone. Lastly, it supports GABA production—a neurotransmitter that promotes calmness and relaxation. In essence, without enough magnesium, your brain can stay stuck in overdrive, making it harder to unwind at night or stay focused during the day.

Pro tip: Take magnesium in the evening for a double benefit (stress relief and better sleep). Some people even split their dose: half in the afternoon for a calm focus boost, half at night to wind down. Try one of these mocktails!

2. Support Better Sleep

Sleep is when your body does its most important hormonal work: balancing cortisol, producing melatonin, and repairing tissues. Magnesium plays a key role in this process by supporting deep sleep cycles and relaxing both muscles and the nervous system.

Magnesium deficiency is linked to insomnia, restless legs, and frequent waking at night. But studies show that supplementing magnesium can improve sleep quality, especially in women dealing with hormonal changes (like PMS, postpartum, or perimenopause). It works by binding to GABA receptors in the brain—similar to how some sleep aids work, but naturally.

Pro tip: Pair magnesium with a calming nightime ritual. For example, dim harsh overhead lights, light a few candlesticks, put your phone away, and sip a warm drink while listening to spa music (Spotify is great for this). Over time, this trains your brain to associate magnesium + your ritual with “time to sleep,” which helps you fall asleep faster.

3. Soothe PMS + Hormonal Swings

Like improving sleep, magnesium is one of the core minerals for menstrual health. Yet many women don’t realize they’re running low on it. Low magnesium levels are linked to worse PMS symptoms, including cramps, headaches, and mood swings.

Here’s why: magnesium helps relax smooth muscle tissue, which can ease period cramps. It also regulates estrogen and progesterone metabolism and supports healthy serotonin production (your feel-good hormone). Combined, these effects can help stabilize mood, improve energy, and make your luteal phase much more manageable.

Pro tip: Double down on magnesium in the second half of your cycle (your luteal phase), when PMS symptoms tend to flare. Pair a magnesium supplement with magnesium-rich foods like pumpkin seeds, spinach, black beans, almonds, and dark chocolate.

4. Beat Bloat + Support Digestion

Magnesium also plays a big role in gut health. It helps regulate muscle contractions in the digestive tract, which keeps things moving smoothly. If you’re often bloated, constipated, or sluggish around your period, low magnesium might be a hidden culprit.

It works by drawing water into your intestines, softening stool, and preventing that uncomfortable “backed up” feeling that can make PMS worse. Plus, by helping regulate cortisol and inflammation, magnesium indirectly supports a healthier gut microbiome—an important factor for hormone balance.

Pro tip: If you’re using magnesium specifically for digestion, magnesium citrate is especially helpful for constipation. For relaxation, stress, and sleep, look for magnesium bisglycinate, glycerophosphate, or orotate (like we use in beeyavibe).

Magnesium Cheat Sheet (Save This!)

Best Food Sources:

• 🥬 Leafy greens (spinach, Swiss chard)
• 🥜 Almonds, cashews, pumpkin seeds
• 🥣 Black beans, chickpeas, lentils
• 🥔 Sweet potatoes
• 🍌 Bananas
• 🍫 Dark chocolate (70%+)

Sometimes you need a little support: 

Even with the perfect diet, most of us are still magnesium depleted. That’s why we created a delicious, easy-to-use magnesium supplement. It’s called beeyavibe, and it’s a bioavailable trio of magnesium orotate, glycerophosphate, and bisglycinate—designed for max absorption, minimal GI discomfort, and optimal relaxation. Just one scoop in water is all you need to feel the difference.

Join Us for Sober October

Want to feel even better next month? We’re kicking off Sober October on 10/1—a gentle reset to support your hormones, liver, and sleep. Think: more energy, better moods, and clearer skin.

Join us on instagram and we’ll share mocktail recipes, hormone-supportive tips, and ways to make it a fun challenge (not a punishment).

Magnesium is one of those small-but-mighty changes that can make a huge difference for your stress, sleep, and cycle. Add in a few magnesium-rich meals, a scoop of beeyavibe, and some intentional rest, and you’ll be amazed at how much calmer and lighter you feel.