Best magnesium for menopause (UK): which type, how much, and does it help sleep?
Magnesium is one of the most popular menopause supplements, mainly for sleep. The evidence is thin: it may help sleep a little, and it did not help hot flashes in a trial. If you want to try it, choose a well-absorbed form and keep to 400 mg or less a day.
Check with your GP before taking magnesium if you have kidney disease. Ask a pharmacist if you take antibiotics, bisphosphonates for osteoporosis, or diuretics, as magnesium can interact with them.2
What it might do
Magnesium helps turn food into energy and supports the glands that control bone health.1
A review of small trials in older adults found magnesium may help people fall asleep a little faster. The studies were small and of low quality.3
A placebo-controlled trial of magnesium oxide did not reduce hot flashes.4 The Menopause Society does not recommend magnesium for hot flashes.5
Which type to choose
| Form | Good to know |
|---|---|
| Glycinate (bisglycinate) | Well absorbed and gentle on the stomach. Often chosen for sleep. |
| Citrate | Well absorbed.2 Can loosen stools. |
| Chloride, lactate, aspartate | Also well absorbed.2 |
| Oxide | Cheap but less well absorbed,2 and more likely to cause diarrhoea. |
Check the label for the amount of elemental magnesium, not the total weight of the compound.
How much is safe?
Women aged 19 to 64 need about 270 mg a day, mostly from food such as nuts, spinach and wholemeal bread.1
The NHS says 400 mg or less a day from supplements is unlikely to cause harm. Higher doses can cause diarrhoea.1
Our pick
How we chose. We start from what the evidence says you need, then say what to look for on the label. Where a brand we work with makes a product that fits, we link to it and label the link. You can buy any product that meets the same criteria, including cheaper supermarket own brands. We are never paid to rate a product higher.
Nature's Best sells several magnesium forms, including bisglycinate. Pick one that gives 100 to 400 mg of elemental magnesium a day, and try it for a month. If it makes no difference to your sleep, there is no reason to keep paying for it. See our page on sleep problems for approaches with stronger evidence, such as CBT for insomnia.
Common questions
What is the best magnesium for menopause sleep?
Glycinate (bisglycinate) is well absorbed and gentle on the stomach, so it's a common choice. Evidence that any form improves sleep is weak.2,3
Does magnesium help hot flashes?
Not in a placebo-controlled trial, and The Menopause Society does not recommend it for hot flashes.4,5
How much magnesium can I take a day?
The NHS says 400 mg or less a day from supplements is unlikely to cause harm.1
Related
Nature's Best Magnesium range: Range includes magnesium bisglycinate, a well-absorbed, gentle form. Keep to 400 mg or less a day.
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Sources
- Others (including magnesium), vitamins and minerals, NHS
- Magnesium: Fact Sheet for Health Professionals, NIH Office of Dietary Supplements
- Oral magnesium supplementation for insomnia in older adults: systematic review and meta-analysis
- NCCTG N10C2 (Alliance): placebo-controlled trial of magnesium oxide for hot flashes, Menopause
- The 2023 nonhormone therapy position statement of The North American Menopause Society, Menopause (2023)