Magnesium for menopause: Benefits, dosage and the best type to take

There are many essential minerals that we can take as supplements to help our bodies to function at their best, but few are having a moment as much as magnesium. Magnesium plays a really crucial role in many of the body's processes, and the benefits of it in both a balanced diet and as a supplement are well-touted, from sleep to exercise to memory, and recently, in supporting the menopausal transition. This chapter of life affects all women over a certain age, so naturally, a lot of us are very curious to know just how true these claims are. Here, we’ll take a look at why magnesium matters, both in life and during menopause, what menopausal symptoms higher magnesium intake may help with, and how to find the right type for you.

Why magnesium matters during menopause

Magnesium is a crucial mineral in the body, playing an important role in a whole host of our biochemical reactions, including protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation. It’s also needed for energy production, maintaining bone health, muscle contractions, and the functioning of our lungs and heartbeat [1].

During and after menopause, a lot of the processes that magnesium helps with are greatly affected. Shifting hormone levels affect our blood glucose control, making many women more resistant to insulin, as well as our bone density, blood pressure, energy levels and quality of sleep, so ensuring we maintain healthy magnesium levels during menopause becomes increasingly important in our overall health [10].

While it’s naturally present in a lot of the foods that we eat (more on that in a moment), many people still don’t manage to get enough magnesium in their diet, and increasingly the mineral has been growing in both profile and popularity as a supplement [3].

Menopause symptoms magnesium may help with

Menopause symptoms can vary greatly both in type and in severity, making it a complex part of women's health. As a result, understanding which menopausal symptoms magnesium may or may not help with is important for setting your expectations and working out if increasing magnesium-rich food in your diet or trying magnesium supplementation might be the right choice for you.  

Sleep problems and insomnia

Disrupted sleep and insomnia are some of the most common symptoms when it comes to menopause, and if it’s one you experience, you might just be in luck. Research suggests a strong link between higher levels of magnesium in the body and better quality sleep for longer periods of time, as well as less exhaustion during the day. Studies of older adults in particular also found that magnesium supplementation taken before bed not only helped with falling asleep, but with helping them to sleep in.

While the impact of magnesium on sleep feels increasingly well documented, the reason behind it isn’t quite as understood yet, but some evidence suggests that magnesium has an effect on the way certain chemicals interact in the brain, ultimately helping you to relax, which has even more possible health benefits [4].  

Anxiety, stress and low mood

Another symptom of menopause is increased feelings of anxiety, stress, low mood, tearfulness, mood swings, irritability and depression [2]. While the effects of magnesium on these mood factors aren’t quite as concrete as the effect it can have on sleep, a number of studies have found that there are at least modest positive results when it comes to mental health during menopause, especially as it comes to relaxation and feeling better rested with all that better sleep [5]. In that sense, magnesium won’t make anything worse when it comes to feelings of anxiety or low mood, but it might be worth talking to your doctor about alternative courses of treatment for this particular symptom.

Hot flushes and night sweats

Hot flushes and night sweats are probably one of the most notorious symptoms of menopause, and for good reason! Around 80% of women experience them during this period of their life, particularly in the year around their final menstrual period [2]. The question of whether magnesium might help with these hot flushes as a result can be one of the first many women ask when looking to try this supplement, and while there is some evidence to suggest that magnesium might help with hot flushes, it’s still a highly debated conversation, and more research needs to be conducted before a conclusive answer can be given [6].

Bone density and osteoporosis risk

Magnesium is not just a component of bone, with 60% of the mineral inside your body stored within them, but actively involved with your bone-building cells and the parathyroid hormone, which is what supports calcium absorption and regulates your body’s calcium levels. Many studies have found that populations with higher magnesium diets have greater bone mineral density across the board, and recent studies are starting to look at the musculoskeletal benefits of this mineral in postmenopausal women, as they are at a high risk for losing bone density due to hormone shifts in the body. This is still an early area of research, so it’s another situation where it’s not possible to give a conclusive answer; if you’re concerned about the increased risk of bone loss and osteoporosis, you should speak to a doctor or a physiotherapist [3].

Muscle cramps and joint pain

Feeling like you’re getting more sudden, painful contractions in your legs or stiffness in your knee? Muscle cramps and joint pain are another common symptom of menopause, which can be a challenging, uncomfortable interruption to your day. Magnesium is partially responsible for nerve transmission and muscle function, so its use as a treatment for these ailments has been debated for a while. There has been positive evidence to suggest that magnesium supplementation might improve glucose uptake and limit lactate accumulation in skeletal muscle, which may help to reduce the risk of muscle cramps and joint pain, but studies have so far focused more on how that improves athletic performance and growing muscle mass rather than as a treatment for muscle cramps specifically [8].

Bloating and digestive changes

On the plus side, magnesium may help with bloating and digestion. Whether you experience constipation or diarrhea, cramping, acid reflux or a gargling stomach, digestive changes are another common symptom of menopause, and so this might just be music to your ears. Magnesium is essential for digestive enzymes to break down carbohydrates, which not only supports stomach acid neutralisation, but can also help get things moving and relieve constipation, as some forms of this mineral have a laxative effect. That said, some types of magnesium can have the opposite effect and cause further stomach upset, so speaking to your doctor to work out what might be the right type of magnesium to take for you is an important step to take.

Can magnesium help with menopause weight gain?

While magnesium itself isn’t going to help you lose weight, it has been found to help with weight management for people with underlying conditions that cause weight gain, such as insulin resistance-related disorders like hypertension, obesity, type 2 diabetes and magnesium deficiency [9]. It can also help with managing symptoms that can contribute to weight gain, such as lack of sleep, and support athletic performance during workouts, which can help you to burn fat and ultimately lose weight.

The best type of magnesium for menopause symptoms

It’s one thing to decide you’d like to try a magnesium supplement, but quite another to work out which particular type is right for you. Don’t worry, we’re here to help, and here are the best types of magnesium for menopause symptoms.

Magnesium glycinate

This highly absorbable form of magnesium is often the one you will see most recommended, and for good reason. Gentle on the stomach, it’s known to have calming properties that recent studies have shown help mitigate sleep disturbances and help with muscle relaxation and stress reduction, making it a big potential support for menopausal women [4].

Magnesium citrate

Menopause has you feeling constipated? Then magnesium citrate might be just what the doctor ordered. More easily absorbed by the body than some other varieties of the mineral, it’s known for its particular effect on supporting healthy bowel movements and relieving constipation [4].

Magnesium malate

This particular supplement combines magnesium with malic acid, an organic acid found in fruits like apples and oranges, to enhance magnesium absorption. This reduces the digestive side effects, but also gives you an energy boost, with some studies suggesting it might help further with your energy metabolism.

Magnesium oxide

While the jury is still out on how much magnesium might mitigate hot flushes, there is some evidence to suggest that magnesium oxide may help to manage this particular symptom by reducing hormonal shifts. Research is still in its early stages, though, so this might be a space to watch rather than act on.

Magnesium threonate

Early research has indicated that this particular variety of magnesium may cross the blood-brain barrier more effectively than other forms of magnesium, with some studies finding it’s helped with brain function, memory and cognition, as well as sleep quality, particularly deep and REM sleep stages [4].

How much magnesium should women take during menopause?

The Recommended Dietary Allowance for all adults over the age of 19 years is 400-420mg daily for men, and 310-320mg for women, except when they’re pregnant, when women should increase their magnesium intake to 350-260mg [3].

Can you take magnesium alongside HRT?

Yes, taking magnesium supplements is safe to take alongside HRT and most other forms of medication, supplementation and therapy. If you have any concerns, you should speak to your doctor [3].

Foods high in magnesium

If you’re on the fence about whether or not to take a magnesium supplement, or if you find your stomach doesn’t agree with it, there are plenty of natural dietary sources of it that you can look to add to your balanced diet instead. In particular, foods rich in magnesium include:

• Nuts and seeds such as almonds, cashews and pumpkin seeds
• Legumes
• Leafy green vegetables such as spinach
• Seafood
• Tofu
• Whole grains like oats and brown rice; and (delightfully)
• Chocolate and cocoa [3].

Magnesium supplements: what to look for in the UK

With so many different brands selling magnesium supplements in the UK, knowing which one might be right for you can be tricky. A good place to start is knowing why you want to take it, and what symptoms you’re looking to treat (hopefully our suggestions above were useful for that!), and then speaking to a dietician, such as those ready with expert advice in the Juniper Programme, or another medical professional about what might be right for you.

It’s also generally a good idea to look for expert recommendations, and for supplements free from fillers and binders for maximum bioavailability.  

Side effects and when to avoid magnesium

If you’re consuming magnesium naturally through food, you’re unlikely to experience any side effects at all, but taking high doses in dietary supplements or medications can sometimes cause diarrhea, nausea and abdominal cramping. In extreme cases, very high doses of magnesium can lead to magnesium toxicity, which can cause hypertension, vomiting, difficulty breathing, irregular heartbeat and even cardiac arrest, so ensuring you only take the recommended amount is vital.

Anyone with a kidney condition, or certain heart conditions, should not take a magnesium supplement [1].

When to speak to your GP about menopause symptoms

If you are experiencing any discomfort at all with your menopause symptoms, you should speak to your GP. There are many treatments and support services available to help you navigate this new chapter of your life and have you feeling your best.

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