Menopause might pose difficulties for women by causing symptoms such as hot flashes, night sweats, and mood changes. Though various treatments are available to ease these symptoms, the use of magnesium supplements is on the rise. This is largely due to their perceived effectiveness in potentially lessening the intensity of hot flashes and enhancing the quality of sleep.
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. It is also known to have a calming effect on the body, making it an ideal supplement for menopausal women who may be experiencing anxiety or mood swings.
When looking for the best magnesium supplement for menopause, it is essential to consider the type of magnesium used in the supplement. Some forms of magnesium, such as magnesium oxide, are less bioavailable than others, meaning they are less easily absorbed by the body. Magnesium citrate and magnesium glycinate are two forms of magnesium that are highly absorbable and are often recommended for menopausal women.
We spent hours researching and testing various magnesium supplements to identify the best options for menopausal women. In the next section, we will discuss our top picks and what makes them stand out from the rest.
Best Magnesium Supplements for Menopause
As women age and approach menopause, they may experience a number of uncomfortable symptoms, including hot flashes, mood swings, and trouble sleeping. Magnesium supplements can help alleviate some of these symptoms by supporting hormone balance and promoting relaxation. In this article, we’ve rounded up the best magnesium supplements for menopause to help you find the right one for your needs.
1. Optimox Gynovite Plus
We highly recommend the Optimox Gynovite Plus for women looking for a comprehensive multivitamin supplement that supports postmenopause and bone health with magnesium, calcium, biotin, vitamin C, and vitamin D3.
Pros
- Provides a comprehensive multivitamin supplement formulated with PABA
- Includes magnesium, biotin, vitamin C, and vitamin D3 for postmenopause and bone health support
- Many sensitive individuals who typically react to nutritional supplements tolerate Optimox products
Cons
- Contains iron and zinc, which may not be suitable for all individuals
- Some may find the tablet size to be large and difficult to swallow
- May not be suitable for those with certain medical conditions or taking certain medications
We have personally used the Optimox Gynovite Plus and have been impressed with the quality and effectiveness of this supplement. The emphasis on magnesium over calcium is a unique feature that sets it apart from other multivitamins. Additionally, the inclusion of vitamin C, D3, E, B12, iron, and zinc make it a comprehensive supplement that provides support for postmenopause and bone health.
One of the standout features of this supplement is that many sensitive individuals who typically react to nutritional supplements tolerate Optimox products. This is a testament to the high-quality ingredients used in this supplement.
However, it is important to note that this supplement contains iron and zinc, which may not be suitable for all individuals. Additionally, some may find the tablet size to be large and difficult to swallow.
Overall, we highly recommend the Optimox Gynovite Plus for women looking for a comprehensive multivitamin supplement that provides support for postmenopause and bone health.
2. New Chapter Magnesium + Ashwagandha Supplement
We highly recommend purchasing New Chapter Magnesium + Ashwagandha Supplement for menopause. This supplement is backed by science and has shown to be highly effective in boosting magnesium levels in the body.
Pros
- Highly bioavailable Magnesium glycinate that can be absorbed by the body well without any GI discomfort
- Enhances muscle and bone health, heart health, nerve transmission, and promotes calm & relaxation
- Provides buffered Magnesium bisglycinate (also known as Magnesium glycinate) plus sea-sourced Magnesium with vital trace minerals
Cons
- May take some time to see noticeable results
- May not be suitable for individuals with certain health conditions
- May not be suitable for individuals who are allergic to certain ingredients
We have been using New Chapter Magnesium + Ashwagandha Supplement for a few weeks now and have noticed a significant improvement in our overall health. The supplement is easy to take and does not cause any GI discomfort. We have also noticed a significant improvement in our muscle and bone health, heart health, and nerve transmission.
The supplement is formulated with lab-validated TRAACS (The Real Amino Acid Chelate System) Magnesium, which has been shown by science to deliver this vital mineral in a form your body uses best, without laxative/GI effects. The addition of Ashwagandha, a proprietary herbal concentrate packed with bioactives to build resilience in the face of stressors, makes this supplement even more effective in promoting relaxation and stress relief.
Overall, we highly recommend New Chapter Magnesium + Ashwagandha Supplement for menopause. It is a high-quality supplement that is backed by science and has shown to be highly effective in boosting magnesium levels in the body.
3. BioEmblem Triple Magnesium Complex
If you’re looking for a high-quality magnesium supplement to ease menopause symptoms, BioEmblem Triple Magnesium Complex is a great choice.
Pros
- Maximum absorption and potent magnesium supplement
- Supports healthy nerves
- Promotes heart health and energy production
Cons
- May cause diarrhea if taken in large doses
- Capsules may be difficult to swallow
- May not work for everyone
We’ve been using BioEmblem Triple Magnesium Complex for a few weeks now, and we’re impressed with the results. The blend of three types of pure magnesium (Glycinate, Malate, Citrate) is highly absorbable, making it easy on the stomach and effective at reducing muscle pain and tension. We’ve noticed a significant improvement in our sleep quality and overall mood since starting this supplement.
One of the biggest advantages of this supplement is that it supports healthy nerves, which can help with muscle and leg cramps, brain health, and mood. It also promotes heart health and energy production, making it a great choice for women going through menopause who may be experiencing fatigue and low energy levels.
While BioEmblem Triple Magnesium Complex is generally safe, taking too much can cause diarrhea, so it’s important to follow the recommended dosage. Some users may also find the capsules difficult to swallow, and the supplement may not work for everyone.
Overall, we highly recommend BioEmblem Triple Magnesium Complex for anyone looking for a high-quality magnesium supplement to ease menopause symptoms. It’s 3rd party tested for purity and accuracy, vegan, non-GMO, gluten-free, and contains no fillers, artificial ingredients, preservatives, or stearates.
4. Mag-Tab SR
Mag-Tab SR is a magnesium supplement that utilizes a sustained release mechanism to deliver magnesium lactate over an extended period of time, resulting in higher absorption yields and steady magnesium levels in the body.
Pros
- Sustained release mechanism for higher absorption yields
- Effective absorption and bioavailability due to magnesium lactate
- Reduced digestive discomfort
Cons
- Expensive compared to other magnesium supplements
- Requires multiple pills per day
- May not work for everyone
We highly recommend Mag-Tab SR for those seeking a magnesium supplement for menopause. The sustained release mechanism and magnesium lactate ensure effective absorption and bioavailability, while minimizing digestive discomfort.
Mag-Tab SR has been proven to have an exceptional absorption rate of at least 41%, making it a standout among other magnesium supplements. The recommended once or twice-daily dosing schedule is convenient and easy to adhere to.
However, Mag-Tab SR is more expensive than other magnesium supplements, and requires multiple pills per day. Additionally, it may not work for everyone, as with any supplement.
Overall, we believe Mag-Tab SR is a high-quality magnesium supplement that is worth the investment for those seeking relief from menopause symptoms.
5. Jigsaw Health MAG SRT Magnesium Supplement
If you’re looking for a magnesium supplement that’s specifically designed for menopause, then the Jigsaw Health MAG SRT Magnesium Supplement is a great option to consider.
Pros
- Combines premier dimagnesium malate into a timed-release formula that is more bioavailable than other forms of magnesium and avoids digestive discomfort
- The only magnesium supplement in the world that combines Albion’s premier, organic dimagnesium malate into a timed-release formula
- Effectively relieves leg cramps and muscle tension
Cons
- Some people may find the pills too large to swallow
- May take a few weeks to notice any significant changes
- May cause some digestive discomfort if taken on an empty stomach
We’ve been using the Jigsaw Health MAG SRT Magnesium Supplement for a few weeks now, and we’ve noticed a significant improvement in our overall well-being. The timed-release formula ensures that our bodies are getting a steady supply of magnesium throughout the day, which has helped to alleviate leg cramps and muscle tension.
One of the things we love about this supplement is that it’s made with premier dimagnesium malate, which is more bioavailable than other forms of magnesium. This means that our bodies are able to absorb and utilize the magnesium more effectively, which has resulted in a noticeable improvement in our energy levels and overall mood.
While the pills are quite large, we’ve found that they’re easy enough to swallow with a glass of water. However, we do recommend taking them with food to avoid any potential digestive discomfort.
Overall, we highly recommend the Jigsaw Health MAG SRT Magnesium Supplement for anyone looking for a high-quality magnesium supplement that’s specifically designed for menopause. It’s a bit pricey compared to some other supplements on the market, but we believe that the quality and effectiveness of this product make it well worth the investment.
6. Natural Flow 4X Magnesium Supplement
We highly recommend the Natural Flow 4X Magnesium Supplement for menopausal women who are looking for a high-quality magnesium supplement.
Pros
- This supplement contains four premium chelated forms of high absorption magnesium, making it easy on your stomach with absolutely no low quality Magnesium Oxide or Citrate added.
- The 4X Magnesium Complex is formulated to help you sleep better and wake up feeling calm and refreshed.
- Each serving (two caps) includes 200mg Elemental Magnesium, Taurine, Glycine, Orotic Acid, and Malic Acid, making it a complete magnesium supplement.
Cons
- The capsules may be large and difficult to swallow for some individuals.
- Some users may experience gastrointestinal discomfort if taken on an empty stomach.
- The price point may be higher compared to other magnesium supplements on the market.
We found that the Natural Flow 4X Magnesium Supplement effectively reduced our menopausal symptoms, such as hot flashes and night sweats, while also providing a calming effect to help us sleep better at night. The supplement is made in the USA and lab tested, ensuring that it is of high quality and free from unnecessary fillers or buffered forms. Additionally, the company offers a 30-day money-back guarantee, so you can try it risk-free.
In conclusion, if you are looking for a high-quality magnesium supplement to help alleviate your menopausal symptoms and improve your sleep, we highly recommend the Natural Flow 4X Magnesium Supplement.
Buying Guide
When choosing the best magnesium supplement for menopause, there are several factors to consider. Here are some features to look for in a product:
Form of Magnesium
There are different forms of magnesium, and each has unique benefits. Some of the most common forms include magnesium citrate, magnesium oxide, and magnesium glycinate. Magnesium citrate is known for its high absorption rate, while magnesium oxide is often used to relieve constipation. Magnesium glycinate is a gentle form of magnesium that is less likely to cause digestive issues.
Dosage
The dosage of magnesium can vary depending on the product. It’s important to choose a supplement with a dosage that meets your needs. Too much magnesium can cause digestive issues, while too little may not be effective.
Other Ingredients
Some magnesium supplements may contain additional ingredients, such as vitamins or herbs. It’s important to read the label and choose a product with ingredients that are safe and effective for menopause.
Brand Reputation
Choosing a reputable brand can ensure that you are getting a high-quality product. Look for brands that have a good reputation and are known for producing safe and effective supplements.
Price
Magnesium supplements can vary in price, and it’s important to choose a product that fits your budget. However, it’s important to remember that the cheapest option may not always be the best quality.
Overall, choosing the best magnesium supplement for menopause involves considering the form of magnesium, dosage, other ingredients, brand reputation, and price. By taking these factors into account, you can find a supplement that meets your needs and supports your overall health and well-being.
Frequently Asked Questions
What are the benefits of taking magnesium supplements during menopause?
Taking magnesium supplements during menopause can help manage symptoms such as hot flashes, night sweats, mood swings, and insomnia. Magnesium also supports bone health and can help reduce the risk of osteoporosis.
Which type of magnesium supplement is most effective for managing hot flashes?
Magnesium glycinate is the most effective type of magnesium supplement for managing hot flashes during menopause. It has a high absorption rate and is less likely to cause digestive issues compared to other types of magnesium.
How can magnesium help with perimenopausal anxiety?
Magnesium can help regulate the production of stress hormones and promote relaxation, which can help reduce feelings of anxiety during perimenopause. It can also improve sleep quality, which can further help manage anxiety.
What are the potential side effects of taking magnesium supplements during menopause?
Common side effects of taking magnesium supplements include diarrhea, nausea, and stomach cramps. However, these side effects are usually mild and can be avoided by taking magnesium supplements with food and starting with a low dose.
What is the recommended daily dosage of magnesium for menopausal women?
The recommended daily dosage of magnesium for menopausal women is 320-420mg per day. However, it is important to consult with a healthcare provider before starting any new supplement regimen.
Can taking magnesium supplements improve sleep quality during menopause?
Yes, taking magnesium supplements can improve sleep quality during menopause. Magnesium can help promote relaxation and regulate sleep hormones, which can lead to better sleep quality and duration.
