What is Magnesium?
Magnesium is a vital mineral that plays a starring role in hundreds of bodily functions and yet it’s often overlooked in everyday wellness conversations. From supporting muscle and nerve function to aiding energy production and bone health, magnesium is truly a multitasking marvel. Found naturally in leafy greens, nuts, and whole grains, it’s also widely available as a supplement, making it a flexible option for those wanting to top up their intake
Explore our full range of magnesium products here on the Magnesium Collection Page to find the perfect match for your wellness needs.
Why Magnesium Matters: Key Uses & Benefits
- Muscle Function: Helps prevent cramps, supports recovery, and improves physical performance.
- Sleep Support: Promotes relaxation and helps regulate sleep patterns.
- Energy Production: Involved in turning food into energy, keeping fatigue at bay.
- Bone Health: Works hand-in-hand with calcium and vitamin D to maintain strong bones.
- Mood & Nervous System: Plays a role in reducing stress and supporting a balanced mood.
Notably, magnesium is rising in popularity among menopausal women which is thanks to its potential to ease symptoms like sleep disturbances, mood fluctuations, and muscle tension. As hormonal changes impact magnesium levels, supplementing can offer welcome support during this life stage.
Is Magnesium Good for Menopause?
As women approach menopause, declining oestrogen levels can lead to a host of symptoms ranging from fatigue and mood changes to sleep disruption and muscle tension. Magnesium helps ease these symptoms naturally by:
- Promoting Emotional Balance: Magnesium assists in regulating neurotransmitters like serotonin and GABA which is key for mood stability and reducing anxiety.
- Enhancing Sleep Quality: Magnesium calms the nervous system and supports melatonin production, which encourages deeper, more restful sleep.
- Maintaining Strong Bones: It works synergistically with calcium and vitamin D to combat post-menopausal bone loss.
- Supporting Muscle Function: It prevents cramping and muscle tension, which can intensify during hormonal shifts.
- Boosting Energy Levels: By aiding energy metabolism, magnesium helps counter the fatigue many women experience throughout menopause.
This has led to magnesium gaining traction in wellness circles and women’s health communities alike. In fact, many menopausal women are turning to magnesium supplements as part of their holistic health routines.
Choosing the Right Magnesium for You
Not all magnesium supplements are created equal. Whether you prefer magnesium glycinate for relaxation, magnesium citrate for digestion, or magnesium oil for topical relief, it’s important to find what suits your lifestyle and needs.
Using Magnesium for Menopause
Here’s a snapshot comparing magnesium’s overall benefits to its targeted impact on menopausal wellbeing:
| Benefit | General Population | Menopausal Women |
| Sleep Support | Helps regulate sleep cycles | Eases insomnia and supports deeper rest |
| Mood Regulation | Reduces anxiety and stress | Balances mood swings and emotional sensitivity |
| Bone Health | Supports bone mineralisation | Combats oestrogen-related bone density loss |
| Muscle Function | Prevents cramps, supports recovery | Soothes tension and reduces menopausal muscle pain |
| Energy Production | Converts food into usable energy | Reduces fatigue from hormonal changes |
| Nervous System Regulation | Aids calm and relaxation | Counters heightened stress responses |
Choosing magnesium isn’t just about symptom relief, it’s about nurturing the body gently through change. And with its wide-ranging benefits, it’s no wonder more women are adding magnesium to their menopause toolkit.
How Much Magnesium Should Women Take?
Let’s look at how much magnesium women need on a daily basis, and how this essential mineral plays a different role in menopausal years.
Basic Maintenance Dosage
For most adult women according to the NHS, the Recommended Dietary Allowance (RDA) for magnesium is 270mg a day (19 to 64 years).
Suggested Increase:
While there's no separate official RDA for menopausal women, some nutritionists recommend 340–360 mg per day, especially if symptoms like insomnia, anxiety, or muscle cramps are present. Magnesium glycinate or citrate are often preferred supplements due to better absorption and gentler digestive impact.
Before making changes to your magnesium intake, especially if you're considering supplements, it’s crucial to consult your GP or a healthcare professional. Dosage needs can vary based on individual health conditions, medications, and dietary factors.
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Magnesium Glycinate by Pure Encapsulations - 90 Capsules Magnesium Glycinate by Pure Encapsulations is a well tolerated form of magnesium, therefore suitable for those with sensitive digestive systems. It is in a chelated form, which makes it more absorbable. Magnesium is needed for over 300 enzymatic reactions in the body.  |
Side Effects of Magnesium for Menopause
Magnesium has earned its reputation as a must-have mineral for women navigating menopause mainly thanks to its ability to ease sleep issues, mood swings, muscle tension, and more. But as with any supplement, understanding potential side effects and choosing the right form and dosage are key to making sure your magnesium routine supports you safely.
Common Magnesium Side Effects
Most people tolerate magnesium well, especially when taken in recommended doses. However, some may experience mild side effects depending on the form of magnesium and individual sensitivity:
- Digestive Upset: Loose stools or diarrhoea can occur, especially with magnesium citrate or oxide. These types have a laxative effect at higher doses.
- Stomach Cramping: Taking magnesium on an empty stomach may cause discomfort in some individuals.
- Nausea: Rare, but can happen if the dose is too high or taken without food.
- Drowsiness: Magnesium promotes relaxation, which can feel like fatigue when taken during the day.
Most of these side effects are avoidable by choosing gentler forms like magnesium glycinate and sticking to the dose suggested by health professionals.
During menopause, hormonal changes can alter how your body responds to supplements. Here are some specific considerations:
- Increased Sensitivity to Dosage: As oestrogen levels drop, magnesium metabolism may shift making some women more sensitive to higher doses.
- Interaction with Medications: Magnesium may affect how certain medications (like thyroid treatments, diuretics, or antidepressants) are absorbed. Always consult your healthcare provider before adding magnesium.
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Over-Supplementation: Taking multiple supplements (e.g. calcium, vitamin D, and magnesium) together without balancing ratios could lead to mineral overload or imbalance.
Magnesium remains a safe and effective ally for women navigating menopause but knowledge is power. By choosing the right form, dosing mindfully, and staying aware of your body’s signals, you can maximise its benefits without discomfort.
Which Magnesium is Best for Menopause?
Supplement Hub is a trusted provider of high-quality nutritional supplements, offering a comprehensive range of vitamins, minerals and other essential nutrients to support a healthy lifestyle. If you are looking for Magnesium supplements, Supplement Hub ensures that you get practitioner-approved products. With a commitment to quality and wellness, we provide carefully selected supplements that cater to various health needs, helping individuals maintain balanced nutrition and overall well-being.
We always recommend consulting with a healthcare professional before selecting the right Magnesium supplements for you.
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Wild Nutrition Supplements Magnesium - 60 Capsules Wild Nutrition’s Food Grown® Magnesium supplement offers the body support for many functions, including the production of energy at cellular level. It can hence contribute to reduce tiredness and fatigue and also help support strong bones and teeth. |
