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The Best Magnesium For Menopause

Magnesium is a vital nutrient, especially for women, and it’s one of the most commonly taken supplements in the UK. A deficiency in magnesium can lead to health concerns at many stages of life including menstruation and pregnancy, menopause and beyond into old age.

At Vitamin Guide, our in-house nutritionist, Ariel Kaur Maan, explains how magnesium is crucial for women’s health, how to choose the best magnesium supplement, and reviews the top 5 magnesium supplements for women.

Are Magnesium Supplements for Women Worth It?

Absolutely. Magnesium supplements are an excellent option for women who need a reliable way to boost their magnesium levels. The NHS recommends [4] that women should eat at least 270mg of magnesium per day as part of their diet, but many fall short of this amount.
Magnesium supplements can safely be taken up to 400mg per day - more than this may cause diarrhoea.

Magnesium Complex Zinc + D3
by Bettervits

Why do I need magnesium?

Many women in the UK are not getting enough magnesium from their diet. According to the UK government’s National Diet and Nutrition Survey [1], nearly 20% of young adults consume less magnesium than the recommended daily intake.

Which Women Need Extra Magnesium?

Women are more likely to be magnesium deficient than men. This mineral is crucial for many bodily functions, particularly for women due to hormonal changes, menstruation, and stress factors that can deplete magnesium levels.

There are various lifestyle and health reasons why certain women may need more magnesium [2]. This could apply if you:

1. Experience heavy periods, as this can deplete magnesium levels.
2. Are going through menopause, a stage where hormonal changes can increase the risk of magnesium deficiency.
3. Drink alcohol or coffee regularly, which can reduce magnesium absorption.
4. Are pregnant, as magnesium supports healthy foetal development and can prevent complications such as pre-eclampsia.
5. Deal with prolonged stress, which can elevate magnesium loss.
6. Exercise frequently, especially if sweating heavily during workouts.
7. Have type 2 diabetes or are insulin resistant.
8. Suffer from digestive conditions like Crohn’s disease, IBS, or celiac disease.

Magnesium Complex Zinc + D3
by Bettervits

Magnesium Checklist for Women

Choose

✅ 1 - CHOOSE Chelated magnesium - It’s absorbed the best

Chelated magnesium, ideal for women, is bound to an organic compound (often an amino acid), which greatly improves absorption. Research shows that the body can absorb up to 80% of magnesium in chelated form [5]. The best types of chelated magnesium for women include Magnesium Glycinate, Magnesium Malate, Magnesium Taurate, and Magnesium Citrate. Magnesium Orotate and Magnesium Lactate are also good options. Avoid Magnesium Oxide, as it is not chelated and poorly absorbed by the body.

Women benefit from a variety of magnesium forms because we absorb magnesium through multiple uptake pathways [6]. Look for supplements containing several types of chelated magnesium to maximise absorption.

✅ 2 - CHOOSE Several forms of chelated magnesium - Not just one

✅ 3 - CHOOSE Zinc, Vitamin D & Vitamin B6 - They improve absorption of magnesium

These nutrients improve magnesium absorption, and they are especially important for women. They work with magnesium to support hormonal balance and healthy ovaries, ovulation, fertility and foetal development during pregnancy. High-quality magnesium supplements for women will often include these nutrients.

Avoid

❌ 1 - AVOID Magnesium Oxide - It’s a laxative

Magnesium Oxide is the active ingredient in many osmotic laxatives, which work by drawing water into the intestines at high doses. Be cautious of terms like 'marine magnesium', 'hydroxide', and 'buffered' on the label, as these typically indicate magnesium oxide. Although it's the cheapest form of magnesium, it’s poorly absorbed (only about 12%), making it a poor choice for women seeking effective magnesium supplementation. Plus, it may send you running to the bathroom.

❌ 2 - AVOID Unclear labels

❌ 3 - AVOID Magnesium stearate

Magnesium stearate doesn’t contribute to your magnesium intake. It’s simply an additive used to prevent clumping during manufacturing. Opt for magnesium supplements for women that prioritise purity and quality over unnecessary fillers.

When buying magnesium supplements for women, ensure the label clearly states the form of magnesium and the amount of each. If the label says something vague like “magnesium (from oxide, glycinate, and malate),” it likely contains mostly cheap magnesium oxide. Choose supplements that provide transparency in ingredient composition.

Pro Magnesium 4*

by Swallow

✅ Easily absorbed with 4 types of chelated magnesium
✅ Added zinc, vitamin D3 & B6 to increase absorption
✅ NHS recommended dosage (300 mg)
✅ No additives
✅ Vegan

PROS

CONS

❌ Not the cheapest option
❌ Only available online

Magnesium Complex 6-in-1*

by VitaBright

✅ Easily absorbed with 6 types of chelated magnesium
✅ Added zinc, Vitamin D3 and B6 for better absorption
✅ No additives
✅ Vegan

PROS

CONS

❌ Only available online
❌ Due to popularity, sometimes runs out of stock

Magnesium Complex 6-in-1

by Hey Nutrition

✅ Easily absorbed with 3 types of chelated magnesium
✅ Added zinc and vitamin D3 to increase absorption

PROS

CONS

❌ Below NHS recommended dose of magnesium (205 mg)
❌ Contains some fillers

Magnesium Comp. with Zinc + D3

by Bettervits

✅ Easily absorbed with 3 types of chelated magnesium
✅ Added zinc and vitamin D3 to increase absorption

PROS

CONS

❌ Less than the NHS recommended magnesium dose (225 mg)
❌ Contains some additives including bulking agent

Daily Magnesium

by Beauty Pie

✅ Reasonably well absorbed with 2 types of chelated magnesium
✅ Vegan

PROS

CONS

❌ No added nutrients to support absorption
❌ Contains some fillers

Magnesium

by Inessa

✅ Includes magnesium threonate for brain benefits
✅ Contains the NHS recommended dose (306mg)

PROS

CONS

❌ Half the magnesium is low-absorption magnesium oxide
❌ No added nutrients to support absorption

Magnesium Complex Zinc + D3
by Bettervits

Period Pain and Other Muscle Cramps – and restless leg syndrome.

Worse Menopausal symptoms - including heavy periods, hot flushes and night sweats.

Fatigue and Weakness – Common in women with busy lifestyles or heavy menstrual cycles.

Insomnia – Magnesium helps regulate melatonin, improving sleep quality.

Mood Disorders – Depression, anxiety, and mood swings may worsen due to low magnesium.

Migraines – Women are more prone to migraines, and magnesium can help reduce their frequency.

Osteoporosis – Magnesium supports bone health, a key concern for post-menopausal women.

ADVERTISING DISCLAIMER: This website is funded by its audience. The content provided is neither a news article nor an independent review but is a sponsored comparison by theswallowco & vitabright. See                                     

ADVERTISING DISCLAIMER: This website is funded by its audience. The content provided is neither a news article nor an independent review.
This comparison and ranking are sponsored by theswallowco & vitabright. For further details, please refer to our