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What if we told you there was one mineral that could help ease your pain, improve your sleep, lift your mood, and keep your digestion regular? Sounds too good to be true, right? Well, in this case, it is (mostly) true, because these are all legit benefits of magnesium.
“Magnesium is a key mineral your body needs for hundreds of functions,” says Dawn Jackson Blatner, RDN, a registered dietitian nutritionist. A few of the many, many tasks in its job description include maintaining electrolyte balance; supporting energy production; and regulating your nervous system, muscle function, and DNA and RNA synthesis. Think of it as an overworked, underappreciated assistant, toiling hard behind the scenes to ensure that everything in your body runs smoothly.
While magnesium has lurked quietly in Epsom salt baths for decades, health experts and influencers alike have gotten wise recently to the mineral’s many potential perks—and they can’t stop talking about it. People are stirring it into tart cherry juice before bed to make “sleepy girl mocktails,” or popping magnesium-laced tablets to get through stressful work calls. But based on recent findings, the demo that might benefit most from magnesium is women in menopause.
Magnesium: Midlife’s Nutritional Superstar
Lots of research indicates that magnesium is particularly important for peri- and postmenopausal women. For starters, you need it to stave off the significant bone loss that can happen during midlife. “Adequate magnesium levels are crucial for overall bone health, and there’s evidence that magnesium supplementation may help reduce the risk of low bone density or fracture,” says Elizabeth Klingbeil, PhD, RDN, a registered dietitian and assistant professor in the department of nutritional sciences at the University of Texas-Austin.
The mineral also supports heart health and helps regulate blood sugar—critical during a life stage when the risk of heart disease and metabolic conditions like type 2 diabetes is higher than ever. Magnesium may also act as a natural analgesic, particularly when applied topically—an added bonus for those of us dealing with menopause-related nerve, joint, or muscle pain.
It might also make a dent in the brain fog, stress, anxiety, depression, and mood swings that can plague this phase of life, Blatner adds. “Magnesium plays a key role in regulating your stress system, and research shows that preventing deficiency may help reduce stress, anxiety, and symptoms of mental distress.” Meanwhile, initial evidence shows that magnesium may improve cognitive function—hey, I do know where my AirPods are!—and may help curb the neuroinflammation linked to neurodegenerative diseases like Alzheimer’s and Parkinson’s.
However, the jury is out on how effectively magnesium can tackle one of the biggest menopause struggles: sleep. “Magnesium may help by supporting calming brain chemicals like GABA and melatonin,” shares Blatner. But let’s keep the emphasis on may: Despite the claims of influencers and supplement brands everywhere, the current research is mixed on how much benefit you’ll get out of popping magnesium supplements specifically for a better night’s sleep.
Same goes for magnesium sprays and creams for sleep. The mineral can get absorbed through your skin, which in turn could make it easier to sleep. And a very small study found that magnesium sprays were linked to longer sleep times. (Many Oprah Daily staffers also swear by them to drift off!) We just don’t have enough evidence to be sure that these products will definitely lessen sleep woes for everyone.
But given all the other health benefits of this mineral, there’s likely little harm in trying. Just don’t expect it to work miracles. “Magnesium is not a knockout pill for everyone,” adds Blatner. “If you’re low in magnesium or feeling wired-tired, it may make a difference.”
How Much Magnesium for a Calmer, Healthier You?
According to the National Institutes of Health, women over the age of 31 should be getting 320 milligrams per day—though in many studies, subjects take up to 500 mg daily.
Both Blatner and Klingbeil recommend meeting your needs with food, since magnesium-rich foods typically also offer other key nutrients, like fiber and additional vitamins and minerals. Pepitas (a.k.a. pumpkin seeds) and chia seeds are some of the best dietary sources of magnesium—just a half cup of the former eaten throughout the day (sprinkled on your salad, mixed into granola, or just enjoyed as a crunchy snack) will do the trick. Almonds, peanuts, cashews, black beans, and dark chocolate are also rich in the mineral.
However, Blatner says an estimated 50 percent of people (!) don’t get enough magnesium from their diet, which is when supplements come in. But beware: There are a lot of options on the market, all with “magnesium” in the name. (Pull out your readers and study the labels closely!) Here’s a quick primer:
- Magnesium oxide: This is a common subtype often used for short-term digestive issues. “It has a significantly lower rate of absorption than the other forms and is best used as an antacid or laxative—neutralizing stomach acids to treat indigestion and drawing fluid into the intestines to allow for constipation relief,” says Klingbeil. It’s not the best choice for meeting daily needs, but it has a place when regularity is a struggle.
- Magnesium citrate: A type of laxative used to treat constipation. It’s better absorbed by your body than magnesium oxide.
- Magnesium glycinate: A highly absorbable form of magnesium that’s a great option for treating deficiency, says Klingbeil. Plus, it’s bound to the amino acid glycine, which has a calming effect—nice for mood regulation or sleep.
- Magnesium L-threonate: Another bioavailable form that can help increase internal magnesium levels and may be helpful for mood, brain function, and sleep.
- Topical magnesium: It’s found in bath salts or soaks, sprays, and lotions—products that may help with soreness, pain, and, potentially, sleep.
As with any supplement, even ones with many science-backed benefits, you’ll want to research the brand to ensure you’re getting a quality product. Since supplements are only somewhat regulated by the FDA, look for options that have been verified for safety, purity, and efficacy by a third-party organization like the U.S. Pharmacopeia (USP) or the National Science Foundation (NSF). You should also talk to your doctor to make sure the type and dosage you’re considering will play nicely with any existing health conditions you have or meds you take. (This is particularly important if you’re already taking drugs to treat osteoporosis.)
The bottom line: Evidence shows that many of the magnesium health claims swirling around have legs (although they’re not life-altering), and many of us in midlife could benefit from upping our intake. The fact that you can get some by eating a few ounces of dark chocolate is the nutritional cherry on top.