Last updated: October 2026
Magnesium can be a useful part of a menopause routine, mainly for sleep, tiredness, mood and muscle cramps, and it contributes to the maintenance of normal bones. It is not a treatment for hot flushes: a large trial found it worked no better than a placebo. Glycinate is the best-tolerated form, and women need about 270mg a day, mostly from food.
This guide covers what magnesium can and can’t do in perimenopause and menopause, the best type to choose, how much to take, how it fits alongside HRT, and when to see your GP.
Is magnesium good for menopause?
It can help, as long as you know what to expect. Magnesium does not change hormone levels, so it will not stop hot flushes or replace HRT. What it does is support the everyday things menopause often knocks off balance. Magnesium contributes to:
- a reduction of tiredness and fatigue
- normal psychological function and the normal functioning of the nervous system
- normal muscle function
- the maintenance of normal bones
Many women also find a magnesium drink before bed a helpful part of a wind-down routine when sleep becomes broken.
Magnesium in perimenopause
Perimenopause is the time leading up to menopause, often from your early to mid 40s, when hormone levels start to change and periods become irregular. For many women it brings broken sleep, tiredness, low mood, anxiety and brain fog, sometimes years before periods stop.
This is when many women start taking magnesium, especially for sleep and tiredness. It is gentle, inexpensive and safe for most people within the NHS limits, which makes it a reasonable thing to try alongside talking to your GP about your symptoms. If your periods are also heavy or painful, magnesium may help with cramps; see magnesium for PMS.
Magnesium and menopause symptoms, one by one
| Symptom | Can magnesium help? |
|---|---|
| Broken sleep | It may help. A 2025 trial in adults who slept poorly found a small improvement with magnesium bisglycinate. |
| Tiredness | Magnesium contributes to the reduction of tiredness and fatigue. |
| Low mood and anxiety | Magnesium contributes to normal psychological function. Talk to your GP if low mood persists. |
| Muscle cramps and aches | Magnesium contributes to normal muscle function. |
| Bone health | Magnesium contributes to the maintenance of normal bones, alongside calcium, vitamin D and exercise. |
| Hot flushes and night sweats | No. A trial of 289 women found magnesium worked no better than a placebo. |
| Weight gain | No good evidence that magnesium causes weight loss. |
For sleep specifically, our guide to magnesium for sleep goes into dose and timing, and perimenopause and sleep covers what helps most, including CBT for insomnia. For anxious feelings, see magnesium for anxiety.
Best magnesium for menopause
| Type | Best for | Good to know |
|---|---|---|
| Glycinate / bisglycinate | Sleep, tiredness, daily use | Gentle on the stomach; the usual first choice |
| Citrate | Constipation and bloating | Mild laxative effect |
| L-threonate | Brain fog and focus | Early, limited research |
| Malate | Daytime energy | Gentle |
| Oxide | Cheap | Poorly absorbed; the form used in the hot flush trial |
For most women, magnesium glycinate taken in the evening is the best place to start. Read our full magnesium glycinate guide, or compare every form in types of magnesium and magnesium L-threonate.
Our Magnesium Glycinate Sleep Complex combines bisglycinate and citrate with L-theanine, glycine and calming botanicals, giving 148mg of magnesium per serving as an evening drink.
How much magnesium for menopause?
Your magnesium needs do not change at menopause. The NHS says women aged 19 to 64 need 270mg a day, mostly from food, and that 400mg or less a day from supplements is unlikely to cause harm.
- Typical supplement: 100 to 300mg of elemental magnesium a day, often in the evening.
- Check the label for the “elemental” amount, not the compound weight.
- Give it time: two to four weeks of daily use. See how long magnesium takes to work and the best time to take magnesium.
- Food first: nuts, seeds, leafy greens, beans and wholegrains are all good sources.
Magnesium, HRT and other treatments
The NHS says hormone replacement therapy (HRT) is the main treatment for menopause symptoms, and that cognitive behavioural therapy (CBT) and some other medicines can also help. Magnesium is not a substitute for any of these, but it can be taken alongside HRT.
The NHS also notes there is very little evidence for many herbal remedies sold for menopause, and some can interact with other medicines. If you take regular medication, check with your pharmacist before adding any supplement. CBD is another option some women explore; see CBD oil for menopause.
For other supplements by symptom, see best supplements for menopause.
A simple menopause routine
- Morning: daylight, a walk and a proper breakfast with protein.
- Day: strength exercise two or three times a week for bones and muscles.
- Afternoon: no caffeine after early afternoon.
- Evening: a magnesium drink 30 to 60 minutes before bed, a cool bedroom and layers you can throw off for night sweats.
- Autumn and winter: 10 micrograms of vitamin D a day, as the NHS advises. See vitamin D in winter.
Strength training matters more after menopause; see creatine for women for whether it helps.
When to see your GP
See your GP if menopause symptoms are affecting your daily life, if you have symptoms before 45, or if you want to talk about HRT. Also see a GP if you have bleeding after your periods have stopped for 12 months or more, or if low mood doesn’t lift.
Read more in our guides to magnesium benefits for women and magnesium for bloating.
See perimenopause symptoms: the full list.
See also menopause weight gain.
FAQs
Is magnesium good for menopause?
It can help with sleep, tiredness, mood and muscle cramps, and it contributes to the maintenance of normal bones. It does not treat hot flushes or replace HRT.
Which type of magnesium is best for menopause?
Magnesium glycinate is the best first choice for most women, especially for sleep, because it is well absorbed and gentle on the stomach. Citrate suits women who also have constipation.
Can magnesium help with hot flushes?
The evidence says no. A trial of 289 women found magnesium worked no better than a placebo for hot flushes. Talk to your GP about HRT or other treatments.
How much magnesium should I take for perimenopause?
Women need about 270mg of magnesium a day, mostly from food. A supplement of 100 to 300mg of elemental magnesium a day is typical, staying at 400mg or less from supplements.
Can I take magnesium with HRT?
Yes, magnesium can usually be taken alongside HRT. Check with your pharmacist if you take other regular medicines.
Does magnesium affect mood during menopause?
Magnesium contributes to normal psychological function. If low mood or anxiety continues, speak to your GP.
Can I take magnesium alongside CBD for menopause?
Yes, many women take both as part of an evening routine. If you take prescription medicines, check with your pharmacist before using CBD.
How long does magnesium take to work for menopause symptoms?
Most women notice a difference after two to four weeks of daily use, especially for sleep and tiredness.
Sources
- NHS. Menopause and treatment.
- NHS. Vitamins and minerals: magnesium.
- Park H et al (2015). A double-blind placebo-controlled study of magnesium supplements to reduce menopausal hot flashes. Menopause.
- Schuster J et al (2025). Magnesium bisglycinate supplementation in healthy adults reporting poor sleep. Nature and Science of Sleep.
This guide is general information, not medical advice.
