top of page
Search

Menopause and Magnesium

Updated: Aug 6

What does the research tell us about how magnesium helps our sleep during the menopause phases?

Magnesium plays a role in activating the parasympathetic nervous system, which is the one associated with ‘resting and digesting’. This Includes supporting the regulation of melatonin which guides the sleep/wake cycles in our body.


What is magnesium, and how does it work?

Magnesium has an important role in processing enzymes in our bodies, affecting energy production, and muscle and bone health.

Its role includes:

  • ‍Mood and stress relief: magnesium helps regulate cortisol, the body’s primary stress hormone, so it can help reduce feelings of anxiety and irritability‍

  • Improved sleep quality: magnesium aids in the production of melatonin, the hormone that regulates sleep, and helps people relax, making it easier to fall and stay asleep‍

  • Muscle relaxation and cramp prevention: Magnesium is important for muscle function and relaxation, reducing leg cramps, muscle stiffness, and tension headaches‍

  • Bone density support: Magnesium aids in calcium absorption and contributes to bone density‍

  • Heart health: magnesium supports healthy blood pressure levels and reduces risk of cardiovascular issues.


The NHS recommends women between 19 - 64 years old, aim for 270mg of magnesium a day in their diet.


magnesium rich foods

10  foods high in magnesium

Whole wheat, spinach, quinoa, almonds, cashews, and peanuts, dark chocolate, black beans, edamame (young soybeans) and avocado.




the mediteranean


How a Mediterranean diet helps the symptoms of the menopause.

  • This diet is high in vegetables, fruit, legumes (like chickpeas, lentils and beans) and healthy fats like omega 3 fatty acids from fish, avocadoes, nuts and seeds.

  • It can minimise some of the menopause symptoms including vasomotor ones like hot flushes and night sweats plus psychological ones, including depression.

  • The benefits of anti-inflammatory diet, especially important as decreasing levels of oestrogen can lead to joint pain.

  • Helping to reduce belly fat.

  • Increase in bone health, calcium-rich foods (like natural yogurt, almonds, leafy greens like spinach, oily fish) with vitamin D.

  • Heart healthy diet, the drop in oestrogen during perimenopause and menopause puts women at an increased risk of higher blood pressure, cholesterol levels and cardiovascular disease.

  • Help your cognitive health, regularly eating omega 3-rich oily fish as part of this diet is linked to a reduced risk of cognitive impairment.




Which Magnesium Supplements are better for sleep?


magnesium supplements

Magnesium glycinate: Magnesium glycinate, which is easy for the body to absorb and is used  for its calming properties helping to  promote relaxation. When we relax our mind and body for sleep we reduce our cortisol levels (the stress hormone) that either work against us in falling asleep or maintaining sleep.




References


The Menopause Dietitian. (2025). Magnesium and Sleep does it help.  


Magnesium and Hormone Health. Dr Louise Newsom. 2025. Magnesium and Hormone Health. https://www.drlouisenewson.co.uk/knowledge/magnesium-and-hormone-health



Medical News Today. 2024. Ten Foods High in Magnesium. https://www.medicalnewstoday.com/articles/318595


Health and Her. Does a Mediterranean diet help Menopause?. https://healthandher.com/blogs/expert-advice/mediterranean-diet-menopause#_edn3


Sleep Foundation. 2024. Using Magnesium for Better Sleep.


MDPI, Neil Bernard Boyles et al. 2017. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. https://www.mdpi.com/2072-6643/9/5/429

Comments

bottom of page