Menopause occurs when a woman’s period stops for at least a year. All women go through menopause — a hormonal shift linked to ageing (although a small proportion experience premature or early menopause). These hormonal changes, most commonly between 45 and 55, can trigger physical and mental symptoms.
So, will using magnesium for menopause help relieve some of these symptoms?
Much of what happens during menopause is still misunderstood. The end of fertility is often seen as a signifier of age, and historically there’s still stigma attached to the topic — meaning many women don’t feel able to discuss symptoms or seek help.
Below, we explore how magnesium fits in, which forms are most useful, how much to take, and how to choose a high-quality supplement.
Is magnesium good for menopause?
The million-dollar question: does magnesium for menopause work? Magnesium plays a crucial role in maintaining health — supporting muscle and nerve function, sleep quality, psychological function, and energy production.
The magnesium we store naturally declines during menopause, so it’s particularly important to replace it at this time. During menopause, ovaries produce fewer hormones — including oestrogen and testosterone — which can be linked to mood changes, depression, insomnia, joint pain and hot flushes. Replenishing magnesium through diet is ideal, while supplements can help maintain healthy levels.
Read more: Magnesium benefits for women
Benefits of magnesium for menopause
Let’s look at how this vital mineral may ease common symptoms of menopause.
Sleep
Up to 60% of women suffer from sleep problems when menopausal. Sleep disruption can be driven by hormonal shifts (oestrogen and progesterone), mood changes and hot flushes. While more research is needed, studies suggest magnesium can improve sleep quality and quantity in older adults — a helpful lever if nights are fragmented.
Read more: Magnesium for sleep
Hot flushes
More than 80% of women experience hot flushes. These can present as sweating, flushing, anxiety and chills, typically lasting 1–5 minutes. Some research in specific populations (e.g., breast-cancer patients) reported reduced frequency and severity with oral magnesium versus placebo.
Magnesium may provide relief from menopause-related hot flushes.
Bone health
Roughly 50–60% of the body’s magnesium is stored in bone. Perimenopause and menopause are key windows to support bone mineral density (BMD). Higher magnesium intake is associated with better BMD and lower fracture risk in several cohorts.
Depression and anxiety
Hormonal changes can impact mood, stress and resilience. Preliminary evidence suggests magnesium supports healthy psychological function and may help reduce depressive symptoms in some people.
Which type of magnesium is best for menopause
Not all supplements are made equal. Beyond overall quality, form matters. The best choice depends on your priority symptom(s).
Read more: Types of magnesium
Magnesium L-threonate
Magnesium threonate is highly bioavailable and is often discussed for neuro-support. Early animal data suggest neuroprotective properties.
Read more: Magnesium L-threonate guide
Magnesium citrate
Well-absorbed, versatile, and commonly used. Evopure blends citrate with threonate in our sleep complex for a balanced, absorbable option.
Magnesium glycinate
Gentle on the stomach, widely used for general deficiency support and calm.
Magnesium malate
Often chosen for energy support — malate feeds into ATP production; sometimes preferred where fatigue is a key symptom.
Magnesium chloride (topical)
Useful for those with digestive sensitivity; often chosen for muscle relaxation or wind-down routines.
Read more: Magnesium for bloating
Magnesium oxide and magnesium stearate
Oxide has low bioavailability; stearate is a flow agent rather than a meaningful magnesium source and may be best avoided if you’re targeting elemental magnesium.
How much magnesium should you take for menopause?
There’s no single “menopause dose”, but many studies use 250–400 mg/day of elemental magnesium. The NHS advises that ≤400 mg/day from supplements is unlikely to cause harm. The EU NRV is 375 mg/day. Stay within guidelines and speak to a clinician for personalised advice.
Reminder: consult a medical professional before adding magnesium to your routine.
How to choose the best magnesium supplement for menopause UK
Format: Powders generally absorb well versus some tablets that rely on disintegration in the stomach.
Transparency: Choose brands that provide up-to-date third-party lab reports (purity, potency, contaminants).
Standards: Prioritise organic, non-GMO, and clean-label formulations.
Final thoughts on magnesium and the menopause
Diet first; supplements to close the gap. Magnesium isn’t a cure-all, but it may help with sleep quality, mood, hot flushes and bone support across peri-, menopausal and post-menopausal stages.
If you suspect low magnesium, ask your clinician about testing and tailored advice.
Frequently asked questions
Is magnesium good for menopause?
Magnesium levels can decline during menopause. Supplementation may help with sleep quality, hot flushes, mood and bone support.
Which type of magnesium is best during menopause?
L-threonate, citrate, glycinate, malate and topical chloride are commonly chosen. Oxide offers low bioavailability; stearate is not useful for elemental intake.
How much magnesium should I take?
Many studies use 250–400 mg/day. NHS guidance: ≤400 mg/day from supplements is generally safe. Always consult a clinician.
Can magnesium help with hot flushes?
Some research reports reductions in frequency and severity with oral magnesium, though larger trials are needed.
Does magnesium affect mood during menopause?
Preliminary evidence suggests magnesium supports healthy psychological function and may help reduce depressive symptoms in some.
