Magnesium for Menopause: Benefits and Sources

Last updated 08.11.2023 | by Sabrina Johnson | 5 Minutes Read

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The natural biological process of menopause is accompanied by numerous symptoms. For most women, experiencing these symptoms affects both their physical and mental health. Certain coping strategies and treatments do exist that help in reducing these symptoms and providing a certain amount of relief.

There are also some elements that women can incorporate into their daily routine to not let the menopausal symptoms affect them negatively, and one of those elements is magnesium.

Magnesium is an essential mineral that helps with numerous bodily functions. It’s known to be beneficial for the overall health and well-being of women, and this includes the transitional period of menopause.

In this article, we will be discussing how magnesium helps with menopausal symptoms, what are the signs of magnesium deficiency to know about, and how women can include magnesium in their daily diet.

4 Benefits of Magnesium for Managing Menopause Symptoms

Magnesium for Menopause: How Does it Help

Listed below are some of the ways in which magnesium can help women who are going through menopause:

1. Lowers Risk of Depression and Anxiety

Depression and anxiety are common symptoms among women experiencing perimenopause and menopause. Although numerous factors contribute to poor mental health during this period, keeping magnesium levels high can aid in alleviating the risk of anxiety and depression.

Since magnesium plays a part in a human being’s stress response and mood regulation, it also affects the onset and progression of depression and anxiety in menopausal women. Studies have also shown that low levels of magnesium are connected to higher chances of depression.

2. Improves Sleep Quality

There are several reasons why women suffer from poor sleep quality during menopause, such as hot flashes, depression, and hormonal fluctuations. This affects their daily life and causes them to feel low on energy.

The decrease in estrogen levels is one of the factors that contribute to insomnia among menopausal women. Improving magnesium levels can help women sleep better, and taking magnesium supplements is a good way to treat sleep deficiency when you’re experiencing menopause.

3. Supports Bone Health

The drop in estrogen levels causes an increase in bone loss among women, thereby leading to porous and weakened bones. When your body is low on magnesium, it can amplify your chances of developing osteoporosis, which is a condition that occurs due to a decrease in bone mass.

By maintaining a steady level of magnesium in your body through food and supplements, you can increase your bone strength while facing menopause.

4. Enhances Heart Health

The risk of heart disease increases in women as they approach menopause. The leading cause of death among women is heart disease, as per the American Health Association, and the risk of them experiencing a heart attack increases once menopause begins.

Magnesium helps in controlling heart muscle contractions, thereby giving you a healthy heartbeat. The foods that are rich in magnesium are also a beneficial source of boosting your heart health.

Signs of Magnesium Deficiency During Menopause

The hormonal fluctuations that occur during menopause lead to a lot of bodily changes. Due to this, women may experience a decline in magnesium levels. Low levels of magnesium can affect their health poorly.

Some of the signs of magnesium deficiency that are common during this time are:

  • Fatigue
  • Weakness
  • Abnormal heart rhythms
  • Not getting proper sleep

If you experience any of these symptoms, it’s important to contact your doctor. They could suggest a test to check if you’re suffering from a mineral deficiency or low mineral levels. You can then discuss the next steps to take, which could include magnesium supplements.

What are the Beneficial Sources of Magnesium for Menopause?

The recommended magnesium intake for adults is known to be between 300 to 400 milligrams, based on how quickly your body digests it and the speed at which it’s excreted.

The sources of magnesium can be divided into two categories:

Foods Rich in Magnesium

Here are the magnesium-rich foods that menopausal women can consume:

  • Nuts
  • Brown rice
  • Tofu
  • Almonds
  • Flaxseed
  • Sunflower and pumpkin seeds
  • Sweet corn
  • Black beans
  • Bananas
  • Cashews
  • Whole grains
  • Soybean
  • Green leafy vegetables
  • Oatmeal

Magnesium Supplements

The magnesium that is found in supplements is often easier for the human body to absorb. The magnesium formulations that menopausal women can look into include:

  • Magnesium oxide
  • Magnesium malate
  • Magnesium citrate
  • Magnesium sulfate
  • Magnesium glycinate
  • Magnesium chloride


1. Does magnesium help in soothing menopausal symptoms?

Yes, magnesium does help in soothing menopausal symptoms.

2. Can magnesium-rich foods help menopausal women?

Yes, magnesium-rich foods do help menopausal women.

3. Can women consume magnesium supplements to help them as they go through menopause?

Yes, magnesium supplements do help women as they go through menopause.

4. What are some of the foods that are rich in magnesium?

Some of the foods that are rich in magnesium are:
Brown rice

5. What are the benefits of magnesium in menopausal women?

A couple of the benefits of magnesium in menopausal women are that it:
Helps you sleep better
Supports heart health
Eases symptoms of depression

6. What are the signs of magnesium deficiency?

The signs of magnesium deficiency include:
Loss of appetite
Poor sleep


Magnesium is crucial in maintaining one’s health, and even more so when you’re going through menopause. As the levels of estrogen decline in women, so do the magnesium levels, thereby making the signs of magnesium deficiency even more prominent.

Therefore, consuming magnesium supplements and foods that are rich in magnesium is imperative for menopausal women. Be sure to talk to your healthcare provider before you start taking these supplements so that you’re aware of any possible side effects.

By sticking to your daily intake of magnesium, it could become easier to find relief from some of the symptoms of menopause, such as hot flashes and insomnia.



  • Sabrina Johnson

    Meet Sabrina Johnson, a compassionate author and a seasoned expert in Obstetrics and Gynecology. She is a driving force behind Simply Menopause, where her extensive medical knowledge and empathetic nature come together to empower women in their menopausal journey. Sabrina offers culturally sensitive guidance and support through her approachable writing, making her a trusted friend on the path to menopause wellness.