Best Magnesium Supplements for Perimenopause
Magnesium supports sleep, mood, bones, and muscle health in perimenopause. Find out which form is best and how to choose a quality supplement.
Why Magnesium Is Important in Perimenopause
Magnesium is involved in over 300 enzymatic reactions in the body, yet surveys consistently show that the majority of adults in Western countries do not consume enough through diet alone. In perimenopause, the need for magnesium becomes particularly relevant because it plays a direct role in several areas that are commonly affected: sleep quality, mood stability, bone density, muscle function, and blood sugar regulation. Oestrogen helps the body retain magnesium, so as oestrogen levels fall, some women become functionally deficient even if their diet has not changed. This makes magnesium supplementation one of the most broadly useful interventions a perimenopausal woman can consider, with a very favourable safety profile at standard doses.
The Different Forms of Magnesium and What They Do Best
Not all magnesium supplements are the same. The mineral is always bound to a companion molecule, and this compound determines how well it is absorbed and what effects it is most suited to. Magnesium glycinate (also called magnesium bisglycinate) is the most bioavailable form and is best suited to improving sleep and reducing anxiety. Magnesium malate combines magnesium with malic acid and is preferred by women dealing with fatigue and muscle pain. Magnesium citrate is well absorbed and has a mild laxative effect, making it useful if constipation is a concern. Magnesium oxide is poorly absorbed and mainly appropriate for acute constipation rather than daily supplementation. Magnesium threonate is a newer form that crosses the blood-brain barrier more effectively and is being studied for cognitive support.
Best Form for Sleep: Magnesium Glycinate
Magnesium glycinate is widely regarded as the best form of magnesium for improving sleep in perimenopause, and it is the form with the strongest evidence base for this purpose. Glycine, the amino acid it is bound to, has its own calming and sleep-promoting properties, which means the combination works on two pathways simultaneously. Studies show that magnesium glycinate can reduce the time it takes to fall asleep, improve sleep continuity, and reduce early morning waking. A dose of 200 to 400 milligrams taken 30 to 60 minutes before bed is the most common and well-supported approach. It is gentle on the digestive system and rarely causes the loose stools that can occur with magnesium citrate or oxide at higher doses.
Best Form for Mood and Anxiety: Magnesium Taurate or Glycinate
Magnesium plays a central role in regulating the HPA axis, which governs the stress response, and in supporting GABA signalling in the brain. Low magnesium status is associated with increased anxiety, irritability, and a heightened sensitivity to stress, all of which are common complaints in perimenopause. Magnesium glycinate is useful here for the same reasons as for sleep. Magnesium taurate, bound to the amino acid taurine, is another strong choice for mood support as taurine also supports GABA and has cardiovascular benefits. Both forms can be taken during the day without causing drowsiness at standard doses, making them suitable for ongoing daily supplementation rather than solely evening use.
Magnesium for Bone Health: Magnesium Malate or Glycinate
Bone density management in perimenopause typically focuses on calcium and vitamin D, but magnesium is an equally important and often overlooked part of the picture. Magnesium is required for the conversion of vitamin D into its active form and for the activity of osteocalcin, a protein essential for mineralising bone. Without adequate magnesium, high-dose vitamin D and calcium supplementation may be less effective. Magnesium malate is a well-absorbed form that is easy on the digestive system and appropriate for daily use. Women already taking calcium and vitamin D for bone health should consider adding magnesium glycinate or malate to complete the core trio of bone-supportive minerals.
Topical Magnesium: Oils, Flakes, and Sprays
Topical magnesium products have become popular in recent years. Magnesium oil sprays, body lotions, and bath flakes are marketed as an alternative route for magnesium absorption, bypassing potential digestive issues. The evidence for transdermal absorption is mixed: some studies suggest meaningful skin absorption under certain conditions, while others find the amount delivered is relatively small compared to oral supplementation. That said, many women report benefits from topical magnesium, particularly magnesium flake baths, for muscle tension, restless legs, and relaxation before sleep. At worst, they are a pleasant addition to a wind-down routine. At best, they may meaningfully supplement oral intake.
How to Choose a Quality Magnesium Supplement
When selecting a magnesium supplement, check that the form is listed clearly on the label. A product labelled simply as magnesium without specifying the form often contains oxide, which is the cheapest and least absorbable option. Third-party testing marks such as NSF, USP, or Informed Sport confirm that the product contains what the label states and is free from contaminants. Avoid supplements with unnecessary additives, artificial colours, or sweeteners. Magnesium is one area where dosing matters: most adults need between 300 and 400 milligrams of elemental magnesium per day, so check that the elemental magnesium amount is listed rather than only the compound weight. Tracking your symptoms daily in PeriPlan alongside starting a new supplement makes it much easier to judge whether it is making a real difference.
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