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Choosing the Right Magnesium for Menopause

menopause nutrition Nov 15, 2025

The magnesium square from the periodic table along with the ten types of magnesium supplements listed on the right and left side with a light blue background

Let's talk about magnesium. You know, the supplement that every comment section and menopause Reddit recommends for everything from constipation to insomnia.

But do you really need to supplement? And if so, which one is the best?

Walk into any supplement aisle and you'll find at least seven different types of magnesium, each promising to be the one that'll fix your sleep, anxiety, muscle cramps, and probably world peace while they're at it.

Here's the hard truth: magnesium can help with menopause symptoms, but not all forms work the same way and not everyone needs to supplement.

Some will help you sleep, others will have you running to the bathroom, and a few won't do much of anything except lighten your wallet.

I'm going to break down each type, what they're good for, and how to avoid wasting your money on the wrong one. So, buckle in, this is gonna be a long one.

Why Magnesium Becomes Non-Negotiable During Menopause

Before we dive into the types, let's talk about why you should even care about magnesium right now.

Your magnesium needs increase during menopause due to stress, poor sleep, and hormonal changes
Declining estrogen affects how your body absorbs and uses magnesium
The Standard American Diet is deficient in magnesium and menopause isn’t helping matters

Magnesium plays a starring role in over 300 enzymatic reactions in your body, including muscle and nerve function, blood sugar control, and blood pressure regulation. As we age, our body's ability to hang onto magnesium also drops, and when you add declining estrogen on top of that, you get a perfect storm of deficiency.

While it is entirely possible to get all your magnesium needs met with diet, the Standard American Diet is quite deficient, primarily because of the increase in processed foods that have had the magnesium containing parts stripped out (think refining grains to remove the germ and bran) but agriculture changes have also had an impact. However, a few changes to your diet could be all you need to get enough without supplementation.

It’s also worth noting that our kidneys are designed to retain magnesium by limiting the amount lost in urine. So as long as you aren’t deficient for a long period of time, your body’s built in mechanisms will correct temporary deficiencies. That said, the symptoms of magnesium deficiency are:

Poor appetite
Nausea & vomiting
Fatigue
Tingling & muscle cramps
Seizures
Personality changes
Abnormal heart rhythm

If you are experiencing any of these symptoms, talk to your doctor. While it could be a magnesium deficiency, it could also be a lot of other things.

And on the flip side, too much magnesium is possible, especially when supplementing. Symptoms of magnesium toxicity include:

Muscle weakness
Nausea & vomiting
Low blood pressure
Fatigue

Notice that some of the symptoms that go with not enough magnesium are the same as too much magnesium. This is why supplementation needs to be considered only after all daily sources of magnesium are considered. While magnesium is abundant in foods like nuts, whole grains, and leafy greens; there are also a lot of foods that are fortified in the manufacturing process so you may be getting it from sources that aren’t immediately obvious.

Bottom line: Magnesium needs may increase during menopause, but get it from your diet first, and if you do need to supplement, the type you choose absolutely matters. If you have symptoms of magnesium deficiency, talk to your doctor about supplementation and a registered dietician about changes to your diet to prevent further deficiencies. If you are experiencing symptoms of magnesium toxicity, immediately stop all supplementation and see your doctor.

The 10 Types of Magnesium

Different forms of magnesium do different things in the body so if you are going to supplementing, selecting the right form, with good absorbency, is critical to see results.

Glycinate, L-Threonate, Citrate, Malate, Taurate, and Orate have the best absorption rates
Sulfate is fantastic for external use, not so much internal
Oxide and Carbonate are primarily fillers with minimal absorption
Different forms target different symptoms (sleep vs. anxiety vs. digestion)
Some types work better on an empty stomach, others need food to be absorbed properly

Magnesium Glycinate is the gold standard for anxiety, sleep issues, and muscle cramps. It's bound to the amino acid glycine, which is found naturally in protein rich foods. It's highly absorbable and gentle on the stomach. If you're dealing with restless legs, night-time anxiety, or muscle tension, this is your new BFF.

Magnesium L-Threonate is relatively new and is one of the few forms that can cross the blood-brain barrier, making it ideal for brain fog, memory issues, and cognitive function. It's pricier than other types, but if you're dealing with significant brain fog, it might be worth it. It’s easily absorbed and does have a mild laxative effect.

Magnesium Citrate is the most commonly recommended form because it has decent absorption and is affordable. It’s bound to citric acid and has a mild laxative effect, which can be a blessing or a curse depending on your digestive situation. If you're dealing with constipation, this is your best bet but if you already have loose stools, skip this one.

Magnesium Malate is bound to malic acid and is easily absorbed and it’s great for energy production and muscle pain. If you're dealing with fatigue or fibromyalgia-like symptoms, this type can be helpful. Take it earlier in the day though as it can be stimulating for some people.

Magnesium Lactate is similar to malate in that it’s easy to digest and may help with energy levels. It’s bound to lactic acid and may alleviate leg muscle cramps.

Magnesium Taurate is often used to support heart health and blood pressure. It’s easily absorbed and has natural calming effects. Some studies show it can help reduce high blood pressure and promote healthy blood sugar levels.

Magnesium Orotate is also easily absorbed and may also promote heart health by increasing energy production in the heart and blood vessels.

Magnesium Sulfate (Epsom salts) is fantastic, when you put it in a bath. Absorbed through the skin, it can help with muscle soreness and relaxation. When taken orally, it's a powerful laxative used to prep for colonoscopies. Unless that's your goal, keep it in the bathtub.

Magnesium Oxide is the cheap stuff you'll find in most drugstore multivitamins and standalone supplements. Your body absorbs very little of it (around 4%), which means you're basically peeing out your money. The only time you'd want this form is if you need a strong laxative effect for severe constipation but even then, there are better options. Take a pass on this one.

Magnesium Carbonate falls somewhere in the middle. It’s not as awful as oxide, but not great either. It's sometimes used in antacids, but there are better options for supplementation, especially since it can cause stomach upset.

Bottom line: Match the magnesium type to your primary symptom. I know it's tempting to grab the cheapest option, but this is one area where spending an extra $10 is worth it. Cheap magnesium is usually poorly absorbed so invest in quality forms from reputable manufacturers.

How Much Magnesium Do You Actually Need?

Let's talk dosing, because more is not always better (despite what the supplement industry wants you to believe).

The RDA for women over 40 is 320mg per day from all sources
You're already getting some from food (leafy greens, nuts, seeds, whole grains)
Start low and go slow to avoid digestive issues

The recommended daily allowance for magnesium is 320mg for women over 40, but there's a catch: that's from all sources, including food. A serving of spinach has about 80mg, a handful of almonds has around 75mg, and a square of dark chocolate has about 65mg.

Good rule of thumb is if you are getting enough fiber in your diet, you are getting enough magnesium and likely do not need to supplement. However, if there is a reason you may be deficient, then talk to your doctor about the lowest possible dosage to start with and work your way up depending on symptoms. If you go too high too fast, your digestive system will let you know about it in no uncertain terms.

Who Should Avoid Magnesium Supplementation

As with all supplements, “natural” doesn’t mean harmless. Anyone in the following categories should not supplement unless they have been specifically told my a doctor to do so.

People with heart disease. Magnesium can affect heart rhythm and should be used with extreme caution in anyone with a pre-existing heart condition
Those with kidney disease. Since your kidneys filter out excess magnesium, impaired kidney function can lead to a dangerous buildup.
People with intestinal diseases. Conditions like Crohn's disease, celiac disease, or chronic diarrhea can impair a person's ability to absorb magnesium.
People taking certain medications. Magnesium can interfere with antibiotics, diuretics and other medications used to treat diabetes, high blood pressure, nerve and muscle-related conditions, or osteoporosis.

It’s also worth noting that some medications can deplete magnesium (including diuretics, PPIs, and certain antibiotics), so if you're on any of these, you might need more than the average person. Always check with your healthcare provider, especially if you have or suspect you have kidney issues.

Pro tip: don't take your magnesium with calcium supplements, they compete for absorption.

Bottom line: Talk to a pharmacist about any potential drug interactions. Start with a low dose of supplemental magnesium and adjust based on how you feel. Your bathroom habits will tell you if you've gone too far.

When Magnesium Isn't Enough (And What to Do About It)

Here's the truth: magnesium is important, but it's not a magic bullet.

Magnesium works best as part of a broader strategy including sleep hygiene, stress management, and nutrition
If symptoms persist after 4-6 weeks, dig deeper with your healthcare provider
Some symptoms blamed on deficiency might be something else entirely

Sadly, social media influencers and supplement grifters hype up the benefit of supplements and all too often, the expectations fall short of reality. Many are led to believe it’s the key to unlocking menopause symptom relief and when it doesn't, they either think magnesium is useless or that they need to take even more. Neither is true.

Magnesium is one piece of the puzzle. If you're still not sleeping despite taking the right type of magnesium at the right dose, it's time to look at other factors: Are you doomscrolling until midnight? Is your bedroom 75F degrees? Are you drinking three cups of coffee after 2pm? (no judgement, I've been all of these people.)

Similarly, if your anxiety is through the roof, magnesium might take the edge off, but it's not going to fix a legitimately stressful situation or replace therapy or, in some cases, the need for medication. Sometimes you need the whole toolkit, not just one tool.

Bottom line: Magnesium is a powerful tool, but it works best when combined with other lifestyle changes and, when needed, medical support.

Final Thoughts

Magnesium isn't snake oil, but it's also not a fountain of youth. The right type, at the right dose, for the right symptom, can make a genuine difference in how you experience menopause. But what matters most is:

Getting adequate magnesium from your diet is possible and should be the first option. Try increasing your fiber intake and see if that helps.
Talk to your doctor before starting supplementation, especially if you have kidney issues or take medications or other supplements that may interact with magnesium
If your doctor gives the green light to supplement, select the right form for your symptoms
Start with a very low dose of supplemental magnesium and adjust based on your response
Give it 4-6 weeks to work and combine it with other healthy habits

The supplement aisle will always be full of overpriced promises and cheap garbage. Your job is to be smarter than the marketing and choose what your body actually needs. So before grabbing that next bottle off the shelf, think about why you’re reaching for it in the first place.