Magnesium is an essential micronutrient that may help reduce common symptoms of perimenopause and menopause, including hot flashes, sleep disturbances, and mood changes.(1) Levels of magnesium in the body progressively decline in response to hormonal imbalances and natural aging. As a result, many older women in the United States aren’t getting enough magnesium.(2)(3)
Magnesium plays a role in over 300 chemical reactions in the body, with some research suggesting its involvement in more than 600 enzymatic reactions.(3)(4)(5) The mineral is critical for women’s health and helps ensure that the muscles and nerves are functioning properly. It also helps regulate blood sugar and blood pressure levels and supports the production of bone, protein, and DNA.(4)(6)
Magnesium also influences a number of key hormones, including estrogen and progesterone. It also helps regulate hormones involved in the body’s stress response, such as serotonin, norepinephrine, cortisol, and thyroid-stimulating hormone (TSH).(3)(5)(7) Because of the relationship between magnesium and hormones, some doctors may recommend magnesium for menopause symptoms that affect women’s physical and mental health.
How Magnesium Affects Menopause Symptoms
Magnesium may help reduce certain menopausal symptoms and age-related health risks in women:
Loss of Bone Mineral Density (BMD)
Bone mineral density (BMD) decreases as levels of estrogen and progesterone decline, which can increase women’s risk of osteoporosis. Studies suggest that women may lose as much as 20% of their BMD as they progress through different stages of menopause.(8)
Low levels of magnesium have also been linked to bone loss in premenopausal and postmenopausal women.(1) Because magnesium is believed to reduce inflammation and oxidative stress in the body, maintaining adequate intake of the micronutrient may lower the risk of osteoporosis. Research also indicates that magnesium reduces bone turnover — the rate at which the body breaks down and forms new bone — a process that accelerates during menopause. The mineral also enhances the body’s use of vitamin D, which allows for better calcium absorption to maintain strong bones.(1) Given its influence on multiple aspects of musculoskeletal health, taking magnesium during menopause may help preserve bone health as women age.
Sleep Disturbances
Magnesium may help reduce sleep disturbances, which are common during menopause. It helps break down an essential amino acid called tryptophan, which aids in the body’s production of serotonin. Serotonin serves as a precursor to the sleep hormone melatonin.(3)
Research findings vary regarding magnesium’s effects on sleep, and more studies are needed that are specific to menopausal women. However, one study found that magnesium supplementation improved insomnia symptoms in older adults, including increased sleep time and sleep efficiency. The researchers also observed a reduction in the time it took participants to fall asleep.(9)
Changes in Cardiovascular Health and Glycemic Control
Hormonal fluctuations during menopause can cause increases in blood pressure, cholesterol, and blood sugar levels. These changes can make some women more prone to heart problems and other health conditions.
In a study of postmenopausal women, magnesium deficiency was linked with heart arrhythmias, altered cholesterol levels, and shifts in the body’s ability to regulate blood sugar levels.(10) Maintaining healthy magnesium levels through diet may support cardiovascular and metabolic health during menopause.
In addition to promoting bone health, sleep, and cardiovascular health, magnesium may be particularly beneficial for two of the most common symptoms of menopause: hot flashes and anxiety.
Benefits of Magnesium for Hot Flashes
Many women are affected by vasomotor symptoms during perimenopause and menopause. The exact cause of hot flashes is unknown, but declining estrogen levels and hormonal imbalances involving serotonin and norepinephrine may be contributing factors. Magnesium affects the blood vessels, nervous system, and serotonin production, all of which are believed to play a role in menopausal hot flashes.(1)
Results from two clinical trials showed conflicting evidence regarding the efficacy of magnesium for hot flashes. The first study found that magnesium supplementation reduced the severity and frequency of hot flashes in women treated for breast cancer who reported experiencing 14 or more hot flashes per week. However, the second study reported no improvement in symptoms.(1)(11)(12)
Benefits of Magnesium for Anxiety and Depression
Some women may experience increased anxiety and depression during menopause. Magnesium may help reduce these psychological symptoms due to its role in serotonin production. Also known as the “feel-good hormone,” serotonin is closely linked to mood regulation.
Findings from a study published in Biological Trace Element Research suggest that postmenopausal women with low magnesium levels may be at increased risk for depression. In comparison, women with the highest magnesium levels displayed no symptoms of depression.(1)(13)
The Best Magnesium Supplements for Menopause
Many forms of magnesium supplements can be purchased over the counter (OTC), while others require a prescription to treat specific health issues. Magnesium supplements come in various delivery methods, including tablets, pills, sprays, Epsom salts, and topical products. They can also be administered as intravenous or intramuscular injections, oral solutions, or oral suspensions.(14)(15)
The following are different forms of magnesium supplements:(14)(15)
Magnesium aspartate hydrochloride
Magnesium citrate
Magnesium chloride
Magnesium gluconate
Magnesium glycinate
Magnesium hydroxide (Milk of Magnesia)
Magnesium L-threonate (MgT)
Magnesium lactate
Magnesium oxide
Magnesium sulfate
Magnesium taurinate
Some forms of magnesium may be more beneficial than others for relieving certain menopausal symptoms. Magnesium L-threonate, in particular, has been associated with improvements in sleep, mood, memory, and mental alertness, which may be helpful for menopausal women experiencing sleep disturbances or brain fog.(16) Magnesium oxide may help alleviate hot flashes, while magnesium citrate is believed to promote bone health.(1)(11) Additionally, magnesium citrate and magnesium glycinate may be most effective for relieving menopausal headaches and migraines because of their high bioavailability.(17) Magnesium glycinate and taurinate have also been shown to relieve depression symptoms.(18)It’s important that women consult with a healthcare provider when choosing the best magnesium supplements for menopause. A doctor can provide personalized recommendations based on a patient’s health status, medication use, and symptoms.
How much magnesium should women take for optimal results?
The amount of magnesium a woman should take depends on their age, stage of life, nutritional status, physical activity level, and any existing health conditions. In general, it’s recommended that adult women get between 310 and 320 milligrams (mg) of magnesium each day to maintain overall health. Daily supplement intake should not exceed 350 mg.(6)(17)
Dose recommendations may vary depending on the form of magnesium, the route of administration, and the specific symptoms a patient is experiencing. A doctor may also recommend starting with a lower dose to allow the body to adjust to the supplement before gradually increasing the amount.(17)
Risks and Side Effects of Magnesium During Menopause
While the amount of magnesium obtained through food is generally considered safe, high doses of magnesium supplements can cause mild to potentially severe side effects. These may include, but are not limited to, the following:(6)(14)
Abdominal cramping
Diarrhea
Gas
Nausea
Vomiting
Low blood pressure
Flushing
Irregular heartbeat
Cardiac arrest (in the event of a magnesium overdose)
Magnesium can interact with certain medications, including antibiotics, diuretics, and other supplements or prescription drugs. Therefore, women should talk with their healthcare provider before taking any supplements.
Dietary Sources of Magnesium
Because research on the safety, efficacy, and optimal dosage of supplements is still inconclusive, eating food-based sources of essential vitamins and minerals is considered the best way to make sure the body gets the nutrients it needs.
The following foods can help maintain healthy magnesium levels:(4)
Spinach
Whole grains
Legumes
Nuts
Seeds
Fruits
Soy
Milk
