Magnesium in Perimenopause: Benefits, Forms, and Dosage
Magnesium supports sleep, mood, muscle function, and bone health in perimenopause. Learn which form to take and how much you actually need.
Why Magnesium Is So Important in Perimenopause
Magnesium is involved in over 300 enzymatic reactions in the body, and it plays a significant role in sleep regulation, muscle function, nerve signalling, mood, blood sugar control, and bone health. During perimenopause, several common symptoms including insomnia, anxiety, muscle cramps, and low mood can all be influenced by magnesium status. Many women do not consume enough magnesium through diet alone, and absorption tends to decline with age. This makes magnesium one of the more impactful supplements to consider during midlife, particularly because it supports so many of the body systems that perimenopause tends to disrupt.
Magnesium and Sleep
Sleep difficulties are one of the most common complaints during perimenopause. Magnesium promotes relaxation by activating the parasympathetic nervous system and regulating neurotransmitters involved in sleep, particularly gamma-aminobutyric acid (GABA), which quiets nerve activity and prepares the brain for rest. It also helps regulate melatonin, the hormone that governs your sleep-wake cycle. Several studies have found that magnesium supplementation improves sleep quality, time to fall asleep, and overall sleep duration in adults with low magnesium levels. Taking magnesium in the evening is a common strategy, as it can support the winding-down process before bed.
Magnesium and Mood and Anxiety
Low magnesium has been associated with increased anxiety and depressive symptoms in research, and some studies suggest that supplementation may reduce anxiety scores in those with a deficiency. Magnesium influences the hypothalamic-pituitary-adrenal axis, which governs the stress response, meaning that adequate levels may help buffer the physical impact of stress on the body. During perimenopause, when mood can swing in response to hormonal fluctuations, keeping magnesium levels adequate removes one potential contributor to emotional volatility. It will not replace medical or psychological support where that is needed, but it is a reasonable baseline to address.
Magnesium and Bone Health
About 60 percent of the body's magnesium is stored in bone, where it contributes to bone mineral density and supports the activity of cells that build and maintain bone tissue. Research has found associations between low magnesium intake and increased fracture risk, and some evidence suggests that higher dietary magnesium intake is associated with greater bone density. Because perimenopause accelerates bone loss, addressing magnesium intake alongside calcium and vitamin D makes sense as part of a broader bone health strategy. Magnesium also helps activate vitamin D in the body, so a deficiency in magnesium can impair the benefit you get from vitamin D supplementation.
Food Sources of Magnesium
Dark leafy greens such as spinach and Swiss chard are among the best food sources. Nuts and seeds are excellent, particularly pumpkin seeds, almonds, and cashews. Legumes including lentils, black beans, and chickpeas are good plant-based sources. Whole grains such as oats and brown rice contain meaningful amounts, as do dark chocolate (ideally 70 percent cocoa or above), avocado, and fatty fish. One challenge is that modern food processing and depleted soils mean that even healthy whole foods often contain less magnesium than they once did, which is part of why dietary intake alone may not be sufficient for many women.
Which Form of Magnesium to Take
Not all magnesium supplements are equal. Magnesium oxide is cheap and widely available but poorly absorbed, so much of it passes through without being used. Magnesium citrate and magnesium glycinate are both well absorbed, with glycinate being the gentlest on the digestive system and least likely to cause the loose stools that can accompany higher doses of citrate. Magnesium threonate is a newer form that crosses the blood-brain barrier more effectively and is sometimes marketed specifically for cognitive support. For sleep and anxiety, glycinate is the most commonly recommended form. For constipation, citrate can be useful in smaller amounts.
Dosage and Safety
The recommended daily intake for adult women is around 310 to 320 mg per day, but many women in perimenopause benefit from slightly higher intakes through a combination of food and supplements. Most magnesium supplements come in doses of 150 to 400 mg, and starting at the lower end and building up is sensible to avoid digestive discomfort. Magnesium is generally very safe, as the kidneys excrete excess amounts efficiently in most people. Those with kidney disease should consult a doctor before supplementing, as impaired kidneys cannot clear excess magnesium effectively. Tracking sleep, mood, and muscle cramps over time helps you gauge whether your supplementation strategy is making a difference.
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