Let’s talk supplements

Let’s Talk Supplements: Magnesium – The Midlife Mineral

If there’s one supplement I’m asked about again and again by women in perimenopause and menopause, it’s magnesium.

“Which magnesium should I take?”

“Will it help me sleep?”

“Can it help with muscle cramps?”

“Why are there so many different types?!”

And I completely understand the confusion. Magnesium is often talked about as though it’s simply a sleep supplement, but it actually plays a role in hundreds of processes within the body — from normal muscle and nerve function to energy production and bone health.

So, let’s talk magnesium…

Why is magnesium important in midlife?

Magnesium is an essential mineral, which means our bodies need it but cannot make it themselves.

We obtain magnesium naturally through foods including:

• Nuts and seeds

• Leafy green vegetables

• Wholegrains

• Beans and pulses

• Avocado

• Dark chocolate

Ideally, food should always form the foundation of our nutrition. Supplements are there to supplement, not replace, a varied and balanced diet.

However, there may be times when a magnesium supplement is appropriate, depending on your diet, individual needs and health.

What are the benefits of magnesium?

😴 Sleep & relaxation

This is probably the reason most women first discover magnesium.

Magnesium contributes to normal functioning of the nervous system and normal psychological function. Some people find magnesium supplementation helpful as part of their evening routine, particularly when combined with good sleep habits.

It isn’t a sleeping tablet, though, and if you’re struggling with persistent insomnia or night waking, it’s important to look at the bigger picture rather than relying on one supplement.

💪 Muscles & recovery

Magnesium contributes to normal muscle function, making it particularly relevant for women who are exercising and strength training.

If you’re experiencing frequent or unexplained cramps, however, don’t automatically assume magnesium deficiency. Hydration, electrolyte balance, medications and other health issues can also play a role.

⚡ Energy & fatigue

Magnesium contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue.

But again, context matters.

If you’re experiencing significant or ongoing fatigue, taking magnesium shouldn’t replace investigating potential causes such as iron or B12 deficiency, thyroid problems, poor sleep or other medical issues.

🦴 Bone health

We talk a lot about calcium and vitamin D when it comes to our bones, but magnesium deserves a mention too.

Magnesium contributes to the maintenance of normal bones, which becomes increasingly important as we move through menopause and beyond.

And remember, supplements are only part of that picture — resistance training, adequate protein, calcium, vitamin D and regular weight-bearing activity all matter for long-term bone health.

Which type of magnesium should I take?

This is where things can become confusing!

Magnesium glycinate is a popular choice and is generally well tolerated. It’s often chosen by people taking magnesium in the evening.

Magnesium citrate is also well absorbed but can have a laxative effect, so it may be more suitable for someone who also struggles with constipation — but less helpful if you already have loose stools.

Magnesium oxide is commonly found in cheaper supplements. It contains a high proportion of elemental magnesium but tends to be less well absorbed and can also have a laxative effect.

There are other forms available too, which is why I don’t believe there is one magnesium supplement that’s automatically “best” for every woman.

How much magnesium do you need?

In the UK, the NHS states that adults should be able to obtain the magnesium they need from a varied and balanced diet.

More is not automatically better when it comes to supplements.

High supplemental doses can cause diarrhoea and stomach upset, and magnesium can interact with certain medicines. If you have a health condition — particularly kidney problems — or take regular medication, speak to your GP, pharmacist or appropriately qualified healthcare professional before supplementing.

My advice

Magnesium can absolutely have a place in a sensible midlife supplement routine.

But I don’t want women spending a fortune on a cupboard full of supplements because somebody on social media told them they “need” them during menopause.

Start with the foundations:

Eat well. Move your body. Strength train. Prioritise sleep. Manage stress. Get outside. And investigate symptoms that don’t feel right.

Then use supplements intelligently and individually where they may provide additional support.

Because the goal isn’t to take more supplements.

It’s to understand your body well enough to know what it actually needs. 💚

Keep following The Menopause Mentor because I’ll be breaking them down one by one as part of my new Let’s Talk Supplements series.

You can also check out the Let’s Talk Supplements series on YouTube or my range of social media’s

Emma

 The Menopause Mentor 💚