Magnesium is an essential mineral that can be used to aid menopause symptoms, without HRT. As well as this, it powers over 300 biochemical processes in the body, meaning it can help us at various times in our lives as well as contributing to overall health.
As female bodies reach a certain stage, the menopause can drastically change the landscape of our health. Supplementation can help alleviate the symptoms of menopause and support the body through these changes. In this blog, Supplement Hub’s in-house practitioners explain the relationship between magnesium and menopause, highlight some of the ways magnesium can help and reveal the best type of magnesium for menopause support.
Is Magnesium Good for Menopause?
Yes, magnesium is good for menopause. This mineral can help combat some of the most common menopause symptoms, including:
- Hot flashes
- Irregular mood
- Sleep disruption
- Bone weakness
Magnesium glycinate is often the most popular supplement for menopause symptoms, but knowing how different types of magnesium support the body can help you pick the right one. We’ll discuss this in more detail below.
How does Magnesium Help with Menopause?
Magnesium and Hormones
Magnesium helps support the metabolism of hormones. During menopause, magnesium can help balance progesterone and oestrogen levels in the body reducing some of the difficulties and symptoms associated with hormone imbalance.
Another way magnesium supports hormonal function is by helping manage the adrenal glands which produce stress hormones as well as reproductive hormones. Rebalancing in this area can help reduce stress and balance the fluctuating reproductive hormones in the body.
Magnesium and Muscles
Magnesium works particularly well at supporting muscle function which can help alleviate cramps, muscle tightness, aches and restless legs which are common complaints in menopausal women.
Magnesium and Energy
Magnesium improves energy levels as it helps the body convert glucose into energy efficiently, which helps keep your body’s energy levels where they should be. It also improves sleep quality by regulating the production of melatonin, the hormone that is responsible for sleep cycles and rhythms meaning it can help you get to sleep and remain asleep by regulating these cycles. For more information on how magnesium supports our sleep read our comprehensive guide.
Magnesium and The Nervous System
Magnesium also supports the nervous system acting as an aid to neurotransmitters in the body such as serotonin (the happiness hormone) and other mood influencing hormones. This means magnesium can have a positive impact on the regulation of moods, the prevention of anxiety and mood swings and help reduce stress.
Which Magnesium is Best for Menopause?
Magnesium glycinate could be considered the best magnesium supplement for menopause. This is due to its easy absorption and simultaneous benefits in many areas from sleep and anxiety to mood regulation.
While magnesium glycinate for menopause can work well, the best magnesium for menopause is dependent on your symptoms and the areas you feel you need the most help. Below is a table, explaining the types of magnesium and their benefits; helping you choose the right type for you, and your body.
Our Practitioners recommend avoiding magnesium oxide or magnesium carbonate due to their poor absorption and similar benefits to other, more easily absorbed types.
| Type Of Magnesium | Benefits Of Magnesium | Possible Side Effects |
| Magnesium Glycinate | Easily absorbed and gentle on the stomach Can help regulate mood Can help prevent stress Can help calm anxiety Can help with cognition and brain fog Can help muscle pain Can support healthy blood pressure |
Digestive sensitivity Drowsiness Headaches Low blood pressure (usually when already taking blood pressure medicines) Irregular heartbeats (at very high doses) Breathing difficulties (again, at very high doses) |
| Magnesium Citrate | Can support bowel regularity and alleviates constipation Can also help calm anxiety and stress Can help muscle fatigue and pain Helps support bone health |
Loose stools Abdominal discomfort Sweating Low blood pressure/dizziness (usually if taken with blood pressure medicines) Breathing difficulties (at very high doses) |
| Magnesium L-threonate | Can help improve cognitive function Can help reduce brain fog Can help improve sleep quality with a focus on deeper sleep |
Drowsiness Headaches Digestive sensitivities Increased blood flow Low blood pressure (when taken with other blood pressure medicines) Shortness of breath (at very high doses) |
How do I take Magnesium for Menopause Symptoms?
Once you have determined the best magnesium for your health goals, understanding how to take magnesium, to maximise its benefits is the next step. As with most supplements magnesium is available in many forms from tablets and capsules to powders and liquids. Depending on your lifestyle, different forms will be easier to include in your routine. It’s also worth noting that we also get magnesium from food so checking your diet can help you regulate supplementation to ensure that your intake is at the recommended daily amount of 270mg for women.
If you’re taking magnesium powder, this is typically dissolved in water at the recommended dose (check with your chosen product) and drank either hot or cold.
If you’ve opted for capsules or tablets these are usually swallowed, daily, with a beverage of your choice.
For liquid magnesium, simply drop the required amount into the mouth or into water and swallow.
It’s generally recommended that you take magnesium in any form, with food to aid absorption and reduce any potential digestive discomfort.
How Much Magnesium Should I Take Daily for Menopause Support?
The daily recommended intake for magnesium is between 270 (for women) and 300mg (for men). Magnesium can be dangerous when taken at very high levels, resulting in the adverse side effects listed above. For these reasons, it is important to follow manufacturers directions regarding dosage and consult your medical practitioner before introducing magnesium supplements to your routine.
Magnesium for Perimenopause
Magnesium is also a brilliant supplement for perimenopausal support and for continued support post-menopause; thanks to its many health benefits. The recommended dosage remains the same at 270mg for women.
Supplements for Menopause Support
The symptoms of menopause can be difficult to live with, without support. At Supplement Hub, we offer a range of the best supplements for menopause from brands you can trust. Our collection has been hand picked for by our practitioner-backed team to ensure safe, effective results and help you support your health with confidence.
Boasting brands such as Vital Nutrients and Pure Encapsulations, our collection features only the best, high quality supplements, tried, tested and trusted. Shop our menopause support collection now for a range of capsules, patches or liquids to suit every lifestyle.