Magnesium for Menopause

What it is

Magnesium is a mineral involved in over 300 biochemical reactions in your body — from nerve function and muscle relaxation to sleep regulation and mood. Despite its importance, most women don't get enough from diet alone. Menopause can increase your magnesium needs, making supplementation especially valuable during this transition.

How it helps with menopause

Magnesium addresses multiple menopause symptoms at once, which is why it's often the first supplement recommended. For sleep, it promotes relaxation and helps regulate melatonin. For anxiety, it calms the nervous system by regulating GABA (the brain's main calming neurotransmitter). For night sweats, it helps regulate body temperature. For heart palpitations, it plays a key role in maintaining a steady heartbeat. And for headaches, it supports healthy blood vessel function in the brain. Many women notice improvements across several symptoms within 1–2 weeks of starting.

Dosage & timing

200–400mg daily, ideally taken in the evening or before bed. Start with 200mg and increase gradually — too much too fast can cause loose stools. Taking it before bed is ideal because it supports both sleep and nighttime temperature regulation.

What to look for

Magnesium glycinate is the best form for menopause — it's well-absorbed, gentle on the stomach, and the glycine component adds calming benefits. Magnesium citrate is a good alternative but may have a mild laxative effect. Avoid magnesium oxide — it's cheap but poorly absorbed. Look for supplements with no unnecessary fillers.

Symptoms this addresses