In 30 seconds
- EFSA sets an adequate intake of 300 mg of magnesium a day for adult women. In Spain, women report eating less magnesium than men.
- Between 50 and 60% of the body's magnesium is in the bones. The EU recognises this claim: “Magnesium contributes to the maintenance of normal bones”.
- According to a meta-analysis of 41 studies, 51.6% of postmenopausal women have sleep disorders.
- Two authorised EU health claims that fit if you stay active: “Magnesium contributes to normal muscle function”. “Vitamin B6 contributes to the regulation of hormonal activity”.
During the menopause, the amount of magnesium you need does not change: EFSA sets 300 mg a day for adult women. What changes is the context. If you train or stay active, your rest, your muscles and your bones need more attention, and magnesium plays a part in all three.
How much magnesium you need during the menopause
The adequate intake for adult women is 300 mg a day, counting everything you eat 2. For men it is 350 mg 2.
In Spain, the ANIBES study found an average reported intake of 222 mg a day, and women ate less magnesium than men 3. We tell you about the signs of a shortfall in magnesium deficiency.
Magnesium in food
How much magnesium one portion provides
How to cover it with your diet
Seeds, nuts, pulses, wholegrains and leafy green vegetables are the main sources 1. Some examples 1:
- Roasted pumpkin seeds: 156 mg in 28 g.
- Roasted almonds: 80 mg in 28 g.
- Cooked spinach: 78 mg in half a cup.
- Cooked black beans: 60 mg in half a cup.
- Plain low-fat yoghurt: 42 mg in 227 g.
A handful of almonds, half a cup of beans and a yoghurt already add up to about 180 mg, more than half of what you need.
Magnesium for the over-50s
With age, the gut absorbs less magnesium and the kidneys excrete more. Chronic illnesses and medicines that lower it also become more common 1.
These medicines include stomach protectors taken for more than a year and some diuretics 1. If you take them, talk to your doctor.
Magnesium and bones
Between 50 and 60% of the magnesium in your body is in your bones 1. There it forms part of the bone itself and influences the cells that build and renew it 4.
It is also involved in two key parts of bone metabolism. Parathyroid hormone needs magnesium to be released, and so does the enzyme that activates vitamin D 4.
What the studies say:
- In several population studies, eating more magnesium was associated with higher bone density, in men and in women 1.
- In postmenopausal women, a few studies suggest that a higher magnesium intake could increase bone density 1.
- The authors of a review on magnesium and bone conclude that the key is to cover what you need: both falling short and taking too much affect bone 4.
The EU recognises this claim: “Magnesium contributes to the maintenance of normal bones” 5. A varied and balanced diet and a healthy lifestyle are important.
Rest
Sleeping poorly: how common it is and what a trial measured
Magnesium and rest
Sleeping poorly is very common at this stage of life. A meta-analysis of 41 studies found sleep disorders in 51.6% of postmenopausal women 6.
A 2025 trial involved 155 adults, men and women aged 18 to 65, who slept poorly. They took 250 mg a day of magnesium as bisglycinate, between 30 and 60 minutes before bed. After 4 weeks, their sleep scale improved by 3.9 points, compared with 2.3 with placebo 7.
Magnesium is one piece of the picture. Light, regular hours and your evening meal also count: you will find them in the guide to sleeping better after 40.
Tiredness, muscle and vitamin B6
These are the claims the EU recognises for magnesium and vitamin B6 that fit this stage of life most closely 5:
- “Magnesium contributes to a reduction of tiredness and fatigue”.
- “Magnesium contributes to normal muscle function”.
- “Vitamin B6 contributes to the regulation of hormonal activity”.
- “Vitamin B6 contributes to the reduction of tiredness and fatigue”.
- “Vitamin B6 contributes to normal psychological function”.
If you also want to look after your muscle, we tell you how in sarcopenia. And if what concerns you is belly fat, you will find it in losing fat during the menopause.
Magnesium bisglycinate for women
An adult woman needs 300 mg a day 2. Bisglycinate is magnesium bound to glycine, and in a 4-week trial 93% of participants had no side effects at all 7.
If you are unsure which form to choose, we help you in the guide to types of magnesium. Whichever you choose, magnesium from supplements should stay within 250 mg a day for adults 8.
What to be careful with
- Medication for your bones: magnesium can reduce the absorption of bisphosphonates. Take it at least 2 hours before or after them 1.
- Other medicines: with antibiotics such as tetracyclines or quinolones, take the antibiotic 2 hours before or 4-6 hours after the magnesium 1. If you take levothyroxine or other medication, ask your doctor or pharmacist how to do it.
- Sleep Recovery: also contains magnesium. If you want to take both, check with your pharmacist or doctor.
- Kidney disease: check with your doctor.
And if you think you are short of magnesium, check with your doctor.
Frequently asked questions
Is it good to take magnesium during the menopause?
The EU recognises, for example, this claim for it: “Magnesium contributes to the maintenance of normal bones”. The first step is to cover the 300 mg a day you need with your diet; a supplement helps you top up whatever is missing.
How much magnesium does a woman need during the menopause?
EFSA sets an adequate intake of 300 mg a day for adult women, counting food and supplements. For magnesium from supplements, the upper limit for adults is 250 mg a day.
Which magnesium should you take during the menopause?
A form that is well absorbed and agrees with you, such as bisglycinate or citrate. Bisglycinate was well tolerated in trials and has been studied in adults who slept poorly.
Does magnesium help you sleep during the menopause?
More than half of postmenopausal women sleep poorly. In a trial with adults aged 18 to 65 who slept poorly, 250 mg a day of magnesium as bisglycinate improved their sleep scale more than placebo over 4 weeks.
Can I take magnesium if I take medication for my bones?
Yes, but keep the doses apart: magnesium can reduce the absorption of bisphosphonates, so take it at least 2 hours before or after them. Check with your doctor or pharmacist.
Sources
- Office of Dietary Supplements, National Institutes of Health. Magnesium: fact sheet for health professionals. View publication
- EFSA. Dietary reference values: magnesium and phosphorus. Press release from the European Food Safety Authority, 28 July 2015. View publication
- Olza J, Aranceta-Bartrina J, González-Gross M, Ortega RM, Serra-Majem L, Varela-Moreiras G, Gil Á. Reported dietary intake, disparity between the reported consumption and the level needed for adequacy and food sources of calcium, phosphorus, magnesium and vitamin D in the Spanish population: findings from the ANIBES study. Nutrients. 2017;9(2):168. View publication
- Castiglioni S, Cazzaniga A, Albisetti W, Maier JAM. Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients. 2013;5(8):3022-3033. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
- Salari N, Hasheminezhad R, Hosseinian-Far A, et al. Global prevalence of sleep disorders during menopause: a meta-analysis. Sleep Breath. 2023;27(5):1883-1897. View publication
- Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nat Sci Sleep. 2025;17:2027-2040. View publication
- Nordic Council of Ministers. Nordic Nutrition Recommendations 2023: magnesium. Nord 2023:003. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
