If you're lying awake at 2am with a busy mind, waking up with achy muscles, or feeling wound tight by the end of the day, I want to talk to you about one of the most overlooked minerals in midlife.
Magnesium.
It's involved in more than 300 processes in your body, from how you sleep to how your muscles relax to how your body handles stress and blood sugar. And yet nearly two-thirds of people in the Western world don't get enough of it. (1)
In perimenopause and menopause, that gap matters even more. In this article, I'm going to walk you through why magnesium is so important in this season, the signs you may be running low, the best foods to eat, and how to choose a supplement that fits what your body needs.
In this article, you will learn
Why magnesium matters more in midlife
Magnesium is a cofactor for more than 300 enzyme reactions in your body. (1) That means it's a helper molecule your body needs to make energy, relax muscles, send nerve signals, and keep your bones strong.
In midlife, a few things work against you. Stress uses up magnesium. Sugar and alcohol can increase how much you lose. Some common medications can lower your levels. And as estrogen falls, your body is already under more strain in exactly the areas magnesium supports, like sleep, mood, bones, and blood sugar.
Magnesium and sleep
Magnesium helps your nervous system shift out of fight-or-flight and into rest. It supports GABA, the calming messenger in your brain that helps you settle down at night.
If hot flashes and 3am wake-ups are already breaking up your sleep, magnesium is one of the first nutrients I look at. For more on what helps, read my article on menopause fatigue.
Magnesium and stress
Stress and magnesium have a two-way relationship. Stress pulls magnesium out of your body, and low magnesium can make you feel more on edge. It's a cycle a lot of women in midlife get stuck in.
Alongside magnesium, adaptogens can help your body handle stress. I explain how in Adaptogens 101: how maca helps you handle stress.
Magnesium, muscles, and aches
Magnesium helps your muscles relax after they contract. When you're low, cramps, twitches, and tightness can show up, especially at night.
If aches and stiffness are part of your picture, my guide to joint pain in menopause walks through what else may be going on.
Magnesium and your bones
About 60% of the magnesium in your body is stored in your bones. It works alongside calcium, vitamin D, and vitamin K2 to keep them strong, which matters more than ever as estrogen declines. I explain how D3 and K2 fit in the truth about D3, K2, and menopause.
Magnesium and blood sugar
Magnesium helps your body use insulin well. That matters in midlife, when blood sugar swings can show up as cravings, energy crashes, and stubborn weight around your middle.
Signs you may be low
Magnesium deficiency can be hard to spot, because most of your magnesium is inside your cells and bones, not in your blood. Some common signs include muscle cramps or twitches, trouble falling or staying asleep, feeling anxious or wound tight, headaches, fatigue, and constipation.
These signs can have many causes, so talk with your doctor, especially if they're new or getting worse.
The best food sources of magnesium
Food is always my first stop. Some of my favorites are pumpkin seeds, almonds and cashews, spinach and other leafy greens, avocado, black beans, and dark chocolate (70% or higher).
A handful of pumpkin seeds on your salad or a square of dark chocolate after dinner is an easy place to start.
How to choose a magnesium supplement
Not all magnesium is the same. Different forms do different jobs.
Magnesium glycinate is gentle on the stomach and a common choice for calm and sleep.
Magnesium citrate is often used to support regularity.
Magnesium L-threonate is studied for its ability to reach the brain, which is why it's often chosen for sleep and focus.
Magnesium oxide is inexpensive but not as well absorbed, so it's not my first choice.
Many women take magnesium in the evening, since it supports winding down. Start low, follow the label, and talk with your doctor before starting, especially if you have kidney concerns or take medication.
Dr. Anna's go-to support
This is the magnesium I reach for. It supports your body's own systems and never replaces medical care.
Better Brain & Sleep
Magnesium L-threonate to support sleep and focus, so your body gets more time to rest and repair.
Mighty Maca Plus
My daily foundation, to support energy and stamina and help your body adapt to stress, the same stress that drains your magnesium.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Frequently asked questions
Should women in menopause take magnesium?
Many women benefit from more magnesium in midlife, since nearly two-thirds of people don't get enough. (1) Start with food, and talk with your doctor about whether a supplement is right for you.
What is the best magnesium for sleep?
Magnesium glycinate and magnesium L-threonate are both common choices for sleep. Glycinate is gentle on the stomach, and L-threonate is studied for reaching the brain.
When should I take magnesium?
Many women take it in the evening, since it supports winding down. Follow the directions on your label.
What are the signs of low magnesium?
Muscle cramps or twitches, poor sleep, feeling anxious or wound tight, headaches, fatigue, and constipation are common signs. Many other things can cause these too, so check with your doctor.
Can I get enough magnesium from food?
Some women can. Pumpkin seeds, nuts, leafy greens, avocado, beans, and dark chocolate are great sources. Stress, sugar, and alcohol can raise your needs.
Is it safe to take magnesium every day?
For most healthy adults, yes, at the dose on the label. Too much can cause loose stools. If you have kidney concerns or take medication, talk with your doctor first.
Final thoughts
Magnesium isn't flashy. It doesn't trend the way some supplements do. But it's working behind the scenes in almost everything you want to feel better in midlife: your sleep, your stress, your muscles, your bones.
Start with your plate. Add pumpkin seeds, leafy greens, and a square of dark chocolate. And if you're still lying awake at 2am, talk with your doctor about whether a magnesium supplement belongs in your routine.
You deserve to sleep through the night and wake up feeling like yourself. That isn't too much to ask.
Not sure where to start? Take the quiz.
Answer a few questions and I'll point you toward what your body is asking for.
Or if you're ready to start today:
References
Razzaque MS, et al. The Importance of Magnesium in Clinical Healthcare. Scientifica (2017). https://pubmed.ncbi.nlm.nih.gov/29093983/
