Beyond Calcium: Zinc and Magnesium for Bone Health in Menopause

If you’re paying attention to bone health in menopause, you’ve likely already heard the familiar advice: focus on calcium, vitamin D and strength training.

Those are the foundations.

But there are two other nutrients that support how this whole system works and often fly under the radar: magnesium and zinc.

These aren’t nutrients you “build bone from” in the same way you do with calcium or protein. Instead, they act more like behind-the-scenes support—helping your body use calcium properly, regulate bone turnover, and maintain the structure of bone tissue itself.

In this post, I’ll walk you through where magnesium and zinc fit into bone health during menopause, how much you need, when food is likely enough, and when supplementation might be worth considering—based on both evidence and what I see in practice as a dietitian.

Why Magnesium Matters for Bones After Menopause

Magnesium doesn’t get nearly as much attention as calcium or vitamin D—but it quietly plays several roles that directly affect bone health.

Magnesium helps:

• Activate vitamin D, which your body needs to absorb calcium
• Regulate calcium balance in the body
• Support the normal process of bone remodeling (the constant breakdown and rebuilding of bone)

About 60% of the magnesium in your body is stored in bone, where it contributes to bone structure and mineral stability.

In menopause, bone loss naturally speeds up as estrogen declines. When magnesium intake is low, that process can accelerate even further. Over time, this ongoing bone loss is what increases the risk of osteoporosis and fractures.

Research consistently shows that lower magnesium intake is linked with lower bone mineral density, especially at the hip and thigh bone—areas where fractures have the biggest long-term impact.

Magnesium isn’t a stand-alone osteoporosis solution. But low intake can undermine the work you’re doing with calcium, vitamin D, protein, and strength training.

How Much Magnesium Do You Need?

Th general recommended intake for magnesium is 320 mg per day.

Many women are surprised to learn they aren’t consistently meeting this target—not because magnesium is rare in food, but because typical midlife eating patterns often fall short.

Diets that are lighter on whole grains, beans, nuts, seeds, and leafy greens make it easy to miss the mark.

On top of that, factors common in midlife—such as chronic stress, digestive issues, and certain medications—can increase magnesium needs or reduce how well it’s absorbed.

Food Sources of Magnesium

Magnesium is widely available in whole foods, and many women can meet most—or even all—of their needs through diet when these foods are eaten regularly.

Sources include:

But it’s very possible to come up short—especially if appetite is lower, digestion is off, or meals have gradually shifted toward more refined foods over time.

Check out Magnesium for Menopause? You might Need It for other ways magnesium is important in menopause.

When Might a Magnesium Supplement Make Sense?

I always like to encourage food first. But in practice, magnesium supplements can be useful. You might consider magnesium supplementation if you:

• Rarely eat magnesium-rich foods
• Have ongoing digestive issues that affect absorption
• Use acid-suppressing medications long term
• Notice a cluster of symptoms often linked to lower magnesium, such as:
  • Muscle cramps
  • Poor sleep
  • Constipation

Choosing a Magnesium Supplement (If Food Isn’t Quite Enough)

If you’re struggling to meet your magnesium needs through food alone, a supplement can be a helpful. Not all magnesium supplements are absorbed the same way, though—so the form matters.

Here are the most practical options:

• Magnesium glycinate
  Well absorbed and gentle on the gut. Often a good choice if you also deal with anxiety, poor sleep, or muscle tension.
• Magnesium citrate
  Absorbs well but can have a laxative effect at higher doses. Useful for occasional constipation but not always ideal for daily use for everyone.
• Magnesium oxide
  High in elemental magnesium but poorly absorbed. More likely to cause digestive side effects and generally not my first choice.

A typical supplemental dose ranges from 100–300 mg per day, depending on how much you’re getting from food and your individual needs.

More is not better—higher doses can cause diarrhea and cramping.

If you have kidney disease or are on medications that affect electrolytes, magnesium supplementation should be guided by your healthcare provider.

Zinc for Bone Health

Alongside magnesium, another mineral plays a supporting role in keeping bones strong as we age: zinc.

Zinc doesn’t get much attention in bone health conversations either—but it plays a behind-the-scenes role in maintaining the structure and strength of your bones.

Zinc is involved in:

• Bone formation and repair
• Activation of enzymes needed for tissue growth
• Support of osteoblasts (the cells that help build bone)

Lower zinc levels have been observed in people with osteoporosis, suggesting that long-term inadequate intake may quietly contribute to weaker bones over time.

How Much Zinc Do You Need?

For adult women, the Recommended Dietary Allowance (RDA) for zinc is 8 mg per day.

Most women can meet this through food alone.

Food Sources of Zinc

Good dietary sources of zinc include:

• Beef, poultry, and seafood
• Pumpkin seeds and sesame seeds
• Beans and lentils
• Nuts
• Whole grains
• Dairy products

Because zinc is found in both animal and plant foods, most mixed diets naturally cover basic needs without much effort.

That said, zinc from plant foods is less well absorbed due to compounds called phytates—which means some women may need to be a little more mindful of intake.

Do Midlife Women Need to Supplement with Zinc?

For most women in midlife, routine zinc supplementation is not necessary. In fact, average zinc intake in North America is generally within the recommended range.

Supplementation may be appropriate on a case-by-case basis for women who:

• Eat a fully plant-based diet
• Have poor appetite or very limited food intake
• Have digestive conditions that affect absorption
• Are over age 60 and consistently under-eating protein-rich foods

If zinc is supplemented, long-term intakes above 20 mg per day are not recommended unless prescribed, as excess zinc can interfere with copper absorption and immune function.

What I appreciate most about magnesium and zinc is that you don’t need a complicated plan to get them. The foods that provide them—beans, nuts, seeds, whole grains, seafood, and vegetables—are already part of a nutrient-dense, Mediterranean-style approach to eating.

Nutrition to support bone health often looks like simply eating well, consistently.

Here is information on other nutrients you may want to consider for you bone health:

• Fiber
• Calcium and Vitamin D
• Vitamin K2
• Protein