Magnesium for Menopause? You Might Need It

Magnesium rarely makes headlines, yet it quietly supports over 600 processes in the body.

For women in midlife, this often-overlooked mineral may be especially important—playing a role in sleep, mood, bone strength, and even heart health.

With nearly half of women not getting enough magnesium from food alone, this is something worth paying more attention to during menopause.

What Does Magnesium Actually Do?

Magnesium is the second most common mineral in your body, and it’s everywhere—helping your muscles relax, your nerves send messages, your heart keep a steady beat and even producing energy.

It’s involved in hundreds of tiny reactions that keep your body running smoothly, like balancing blood sugar and keeping bones strong.

For women in midlife, magnesium’s calming effect on the nervous system may help with some of the ripple effects of changing hormones: anxiety, sleep problems, and even heart flutters.

Yet despite its importance, about 30–40% of menopausal women aren’t getting enough.

Magnesium and Menopause Symptoms

Hot Flashes: Hype or Help?

Early research suggested magnesium might ease hot flashes—especially in breast cancer survivors who couldn’t use hormone therapy. A small study showed about a 50% drop in severity.

But when a bigger trial tested it, magnesium didn’t work any better than a placebo. Boo.

The takeaway? Probably not helpful for hot flashes, but it may still offer other health perks for midlife women.

Sleep Struggles

Midlife women are no strangers to restless nights. Magnesium helps calm the nervous system and supports your body’s natural sleep rhythms.

Studies in menopausal women are scarce,  but one notable trial in older adults found taking  500 mg of magnesium improved sleep time, efficiency, and reduced early morning awakenings in just 8 weeks.

If you’re tossing and turning, ensuring you meet your magnesium needs could be a helpful strategy.

Mood and Anxiety

Mood swings and anxiety can be part of the menopause rollercoaster.

Low magnesium levels are linked with more depression and anxiety. In one trial, adults taking 248 mg of magnesium daily felt less anxious and more even-keeled within six weeks.

While more menopause-specific research is needed(I get so tired of saying this), magnesium may be a helpful addition for mood support for those experiencing mild symptoms.

If you’re noticing strong or persistent feelings of depression or anxiety, it’s important to seek support from your healthcare provider.

Bone Health

As estrogen drops, so does its protective effect on bones.

Magnesium contributes to bone formation, influences calcium uptake, and helps activate vitamin D—all essential for maintaining bone density.

It has been shown that women with higher magnesium intake tend to have better bone mineral density and a lower risk of osteoporosis.

Heart Health

Magnesium helps regulate blood pressure and keeps our hearts beating in a steady rhythm. It can reduce the risk of heart disease by relaxing blood vessels (vasodilation) and prevent them from getting stiff—a common issue after estrogen levels drop.

A higher magnesium intake has been linked with a lower risk of heart failure in postmenopausal women.

Are You Getting Enough Magnesium?

Here’s the tricky part: testing magnesium levels isn’t straightforward. Most magnesium is stored in bones and tissues, not blood, meaning blood tests not super reliable.

 I usually see if my clients are experiencing any typical symptoms of low magnesium and then assess their intake.

Common signs of low magnesium include:

• Muscle cramps or twitches

• Fatigue

• Sleep disturbances

• Anxiety or irritability

• Headaches

• Elevated blood pressure

• Heart palpitations

You may have notices that many of these symptoms overlap with typical menopause symptoms, which can make it tricky to tease out the cause. A good next step is to review your diet.

Boosting Your Magnesium: Food First

The recommended daily amount for menopausal women is 310-320 mg /day.

I favor a food first approach as many of the higher magnesium foods have other health benefits as well.

While magnesium is found in many foods, no single food provides enough to meet daily needs on its own. Eating a variety of these foods every day is important to reach your target. Leafy greens, nuts, seeds, beans, and even dark chocolate(yay!) are good sources.

Try adding these to your day:

• Pumpkin seeds (156 mg per ounce, about 2 tablespoons)
• Chia seeds (111 mg per ounce, about 3 tablespoons)
• Almonds (80 mg per ounce, about 23 almonds or 1/4 cup)
• Greens: Spinach (80 mg per 1/2 cup cooked), Swiss chard (75 mg per 1/2 cup cooked), Kale (50 mg per 1 cup raw)
• Cashews (75 mg per 1 ounce, about 18 nuts)
• Dark chocolate (64 mg per 1 ounce, about 3 squares of a standard bar)
• Soymilk (61 mg per cup)
• Black beans (60 mg per 1/2 cup cooked)
• Edamame (50 mg per 1/2 cup cooked)
• Peanut butter (49 mg per 2 tablespoons)

Should I Take Magnesium Supplements?

In some cases, even a good diet might not be enough, and a supplement could help.

Stress – Chronic stress can increase magnesium losses and raise your needs.

Digestive issues – Conditions like Crohn’s disease, celiac disease, chronic diarrhea, or other absorption problems can make it hard to get enough magnesium from food alone.

Certain medications – Proton pump inhibitors (PPIs) such as Nexium or Prevacid taken for GERD, certain diuretics, and possibly some osteoporosis medications may lower magnesium levels.

Outside of these specific conditions, if you’re experiencing symptoms of low magnesium, it may also be worth trialing a magnesium supplement for a few months to see if symptoms improve.

Best Magnesium for Menopause

You'll find there are many different forms available. Each type has its own benefits and absorption rates. Here are some common types and general considerations:

•Magnesium Citrate: This is a popular and well-absorbed form, often used for constipation due to its mild laxative effect in higher doses.

•Magnesium Glycinate: This form is highly absorbable and less likely to cause digestive upset. It's often recommended for relaxation and sleep due to its calming properties.

•Magnesium L-Threonate: This form is known for its ability to cross the blood-brain barrier, making it potentially beneficial for brain health, memory, and mood

•Magnesium Oxide: While it contains a high amount of elemental magnesium, it's not as well-absorbed as other forms and is primarily used for its laxative effect.

Start with lower doses (e.g., 150–200 mg) and increase slowly to avoid diarrhea or digestive upset. Pay attention to your body—loose stools can mean your dose is too high or the form isn’t right for you.

As always, look for reputable brands with third-party testing to ensure purity and accurate labeling.

Magnesium isn’t a magic bullet for menopause symptoms, but it’s an essential mineral that supports many systems under strain in midlife. From sleep and mood to bone and heart health, ensuring adequate intake is a wise investment in your overall wellbeing.

So, take stock: are you getting enough magnesium in your diet? If not, it might be time to sprinkle some seeds on your salad, enjoy that square of dark chocolate, or consider adding a supplement to help ease symptoms.