Why Magnesium Matters in Menopause
Menopause is a natural stage of life, yet its hormonal changes can bring a whole host of symptoms including sleep issues, mood shifts, joint and muscle aches, fatigue, and more. While there’s no single nutrient that fixes everything, magnesium is one that often deserves special attention during this time. Many of our clients have found benefits from introducing a high quality, clean magnesium supplement during their menopause transition.
What Is Magnesium?
Magnesium is an essential mineral involved in over 300 enzyme reactions in the body. It supports nerve and muscle function, heart rhythm, bone strength, and energy production. It is also a co-factor in the creation of neurotransmitters, those thinking a feeling chemicals such as the happy hormone serotonin and calming dopamine. Because our bodies can’t make magnesium, we must get it from food or alternatively from supplements.
How Magnesium Supports You in Midlife
I highly recommend magnesium supplementation during peri-menopause and menopause, here’s why:
Calms the nervous system and supports mood
Falling oestrogen levels may heighten anxiety or irritability. Magnesium helps regulate neurotransmitters such as GABA and serotonin, which promote calmness and emotional balance.
Promotes better sleep
Magnesium encourages muscle relaxation and supports melatonin production, making it a useful ally for those experiencing difficulty falling or staying asleep.
Protects bone health
Around 60% of the body’s magnesium is stored in bones. Alongside calcium, vitamin D, and vitamin K, it contributes to bone structure and mineralisation. This is important as oestrogen has a protective effect on bones, as oestrogen levels fall, this protective effect declines.
Nurtures heart and circulation
Magnesium helps regulate blood pressure, vascular tone, and heartbeat rhythm. Supporting healthy magnesium levels can be especially beneficial in mid life and beyond as cardiovascular risk rises post-menopause.
Supports energy and muscle function
By assisting with ATP (the bodies energy currency) production, magnesium helps you turn food into energy. It also aids smooth muscle contraction and relaxation, helping to ease cramps or restless legs that sometimes accompany menopause.
How to Keep Your Magnesium Levels Topped Up
We always recommend food first, but it be hard to get all of your magnesium requirements from food and so a supplement is likely to be beneficial during menopause. Here is some guidance :
- Enjoy magnesium-rich foods: leafy green vegetables, nuts, seeds, legumes, whole grains, avocado, and dark chocolate.
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Reduce losses: Excessive alcohol, sugar, and caffeine, can all deplete magnesium stores and make menopause symptoms worse. Try to keep a check on these during this time.
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Consider a supplement: If your diet isn’t enough or symptoms suggest you’re low in magnesium, choose a supplement with an easily absorbed form (citrate, glycinate, malate and taurate are ones to consider). A typical supplemental range is 200–300 mg of elemental magnesium daily, but always check with a qualified practitioner and do check with your GP if you have kidney problems, heart issues, or take medication.
Choosing a Supplement
If you have ever looked for a magnesium supplement, you may be feeling very confused. The internet and social media is full of supplement brands and types, all claiming that they are the best. Here is some guidance, but please book a free supplement review with a registered nutritional therapist and we can make specific recommendations from reputable high quality brands and we can advise on a suitable dosage.
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Identify a suitable form. Magnesium supplements usually consist of elemental magnesium (the actual magnesium part), bound to another amino acid or molecule that itself has beneficial properties. Magnesium glycinate, for example, is a popular form combining magnesium and the amino acid glycine which is known for calming and relaxation. Magnesium in this form is often selected for sleep. Other forms are citrate (good for sluggish digestion and to rapidly increase magnesium levels), malate (with evidence for fatigue related conditions), threonate (being researched for brain, focus and mental health). Discover more about the available forms on the blog ‘Different Type of Magnesium’ written by nutritional therapist Gemma Day.
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Buy only from a reputable brand. I recommend Natures Plus, Viridian, TerraNova and Bare Biology. These brands produce clean supplements, without fillers and with full third party testing.
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Buy only from a reputable retailer. Look for a health store registered with HealthstoresUK and ideally one with a registered nutritional therapist available to give advice. Products available from unknown, online only retailers are often of low quality and may not contain what they say on the label.
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Ensure a dosage that has research evidence for the health concern that you are looking to work on and a level that is suitable for your body mass and tolerance level. Chat to a registered nutritional therapist and they can provide one to one recommendations.
- Always chat to your GP or registered healthcare professional if you are taking supplements or have any health concerns.
Myself and the other nutritional therapists at Amaranth can give you personalised recommendations with a free health and supplement review call. Book Now
A Final Word
Magnesium won’t solve every menopause symptom, but ensuring you have enough of this vital mineral can make a real difference to sleep, calm, bone health, and overall vitality.
Evidence note: Research consistently shows that magnesium is crucial for bone, nerve, muscle, and cardiovascular health. Some studies link low magnesium to worse sleep or mood, but data on supplementation for menopause-specific symptoms are still limited. The priority is meeting your daily magnesium needs through food and, if required, a well-chosen supplement.