You know that feeling where you're tired but wired? Or you wake up at 3am for no reason and can't get back to sleep? Or your cramps feel brutal right before your period? I spent so long thinking that was just... being a woman in her 40s.

Turns out, a lot of it might come down to one mineral — and most of us aren't getting nearly enough of it.

This week we're covering:

•        Why magnesium matters so much more for women than we're told

•        How your cycle is quietly draining your levels every single month

•        Simple ways to get more of it — including one you can do with your feet

Magnesium is involved in over 300 processes in the body — energy production, nerve signalling, muscle relaxation, blood sugar regulation, sleep. It's the quiet workhorse mineral. And most women are running low on it without knowing.

Here's the part that really got me when I learned this in my nutrition course: women's bodies are biologically more vulnerable to magnesium depletion than men's. Estrogen and progesterone fluctuations directly affect how much magnesium your body absorbs and holds — which means your levels can drop at different points in your cycle, during perimenopause, and especially in times of stress.

Stress is another major drain. Cortisol — your stress hormone — literally pulls magnesium out of your cells. So the more stressed you are, the more depleted you become, and the harder it is to sleep, relax, or manage your mood. It's a cycle that feeds itself.

Signs you might be low: muscle cramps or twitches, poor sleep, anxiety, irritability before your period, headaches, fatigue that doesn't respond to rest.

Food sources that can help: dark leafy greens, pumpkin seeds, dark chocolate (yes, really), legumes, avocado, and whole grains. For some women, a magnesium glycinate supplement in the evening — known for being gentle and highly absorbed — can also make a noticeable difference.

Takeaway: Magnesium isn't a trend. It's a foundational mineral your body needs every day — and yours is probably asking for more.

A note on supplements: if you're considering a magnesium supplement, the form matters more than the brand. Look for magnesium glycinate on the label — it's the most absorbed form and the gentlest on your stomach, which is what I look for personally. I'd also check for third-party testing on the label, which means an independent lab has verified what's actually in the capsule. Your pharmacist can help you compare options at any price point.

Most women who take this get a result they weren't expecting. Just saying.

→ Are you low in magnesium?

Lens — Mom Moment

Something that shifted the way I think about this mineral — I started using magnesium oil on my kids after their swimming training. Two hours in the pool leaves legs achy and heavy, and my daughter would come home practically limping. I'd spray a little magnesium oil on her calves, and the relief was real and fast. We also use it for growing pains at night. I'm still learning about the science of transdermal absorption, but honestly? The results speak for themselves in our house.

✅  Try this today:  Add a small handful of pumpkin seeds to whatever you're eating — they're one of the most magnesium-dense foods you can grab quickly.

✅  Try this week:  Swap your usual morning drink for the pumpkin seed milk latte above — especially in the week before your period.

🚫  Skip this:  Taking magnesium with coffee or alcohol — both deplete your levels and counteract what you're trying to build.

Hit reply and tell me — do you take magnesium, or have you tried it? I'd love to know what's worked for you and what hasn't. I read every reply. 🌸

With love & good sips,
Nisha
Founder, BriteLune
Hydration first. Always.