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Magnesium and Menopause

By | Fact Checked |

Magnesium and Menopause

If women have to go through menopause—and eventually we all do—then thank goodness for magnesium! Menopause is associated with some challenging symptoms. Although some women sail through menopause with minimum issues, others experience moderate to severe symptoms that throw their lives into a tizzy. Magnesium can help.

Even if taking magnesium supplements and eating foods rich in this mineral won’t solve all of those issues, it can make a significant difference. That’s why we want to take a look at magnesium supplements in particular and help you get some relief.

Read about magnesium the most magnificent mineral

Magnesium 101

First a little about magnesium supplements in general. Most magnesium supplements give the weight of the supplement, such as 500 mg, which includes all the additives as well. You want to see the amount of elemental magnesium, which is the actual amount of the mineral in the supplement.

You can buy magnesium supplements alone or those that are combined with calcium, which are typically taken to support bone health (avoid calcium carbonate). The following explanations of the different types of magnesium supplements can help you make your selection. Generally, you begin with about 300 mg and increase as need. You may way to speak with your healthcare provider to help you choose the one that best suits your unique needs.

Generally, the forms of magnesium that are most likely to cause diarrhea are magnesium carbonate, chloride, citrate and gluconate. The form least likely to cause this symptom is magnesium glycinate.

Read about 13 signs you are deficient in magnesium and how to fix it

Magnesium glycinate

The amino acid glycine is the other ingredient in magnesium glycinate. Glycine is a supplement often used to help manage inflammatory conditions such as diabetes and heart disease, and it also can improve sleep. Magnesium glycinate is easily absorbed and may help with anxiety, stress, and depression. It doesn’t promote diarrhea.

magnesium bisglycinate supplement

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Magnesium L-threonate

The mixture of magnesium and threonic acid, a derivative of the breakdown of vitamin C, is the basis of this supplement. This form of magnesium is very easily absorbed. Animal research suggests it may be the best type for raising the concentration of magnesium in the brain, which means it may help with depression, anxiety, and memory loss associated with aging. 

Magnesium carbonate

This magnesium supplement is popular and easily absorbed. In the body, it turns into magnesium chloride when it interacts with hydrochloric acid in the stomach. If you suffer with acid reflux or indigestion, this supplement may be helpful.

Magnesium chloride

Magnesium chloride is one of the best supplements to help restore levels of this mineral because it has a high absorption rate. It also can aid kidney function, boost a sluggish metabolism, and help detox your cells. Topical lotions that contain magnesium chloride may help relieve sore muscles, but they won’t help raise magnesium levels.

Magnesium citrate

This form of magnesium is paired with citric acid, which is found in citrus. It is one of the more easily absorbed forms of magnesium and is usually chosen because it helps restore magnesium levels in the body. When taken at higher than usual levels, it may help treat constipation. However, it is not recommended for anyone who has loose bowel movements.

Magnesium lactate

Magnesium lactate is the marriage of the mineral with lactic acid. That’s the acid that your muscles and blood cells make when it needs to convert sugar into energy. This form of magnesium supplement isn’t used often but can be helpful if you need to take large doses but you cannot tolerate the other types because it tends to be gentler on the digestive system.

Magnesium malate

Malic acid, which is found in fruit and wine, is the other ingredient in this magnesium supplement. This form is very well absorbed in the digestive tract and can therefore help boost magnesium levels. It tends to have less of a laxative effect than other forms of the mineral supplement. The presence of malic acid, which helps with energy production, makes it a good choice if you suffer from fatigue.

Magnesium orotate

One of the lesser-known magnesium supplements is magnesium orotate, which includes orotic acid. This acid is involved in producing DNA, among other genetic material, and in energy production in the heart and blood vessels. Magnesium orotate is easily absorbed and doesn’t have much of a laxative effect. It is significantly more costly than other magnesium supplements.

Magnesium sulfate

This supplement brings together magnesium, sulfur, and oxygen, also commonly known as Epson salt. People usually magnesium sulfate in bathwater to help relieve stress and achy muscles because it may be absorbed through the skin. Although you can take it orally to help relieve constipation, other magnesium supplements are recommended over this one for that purpose.

Read about can magnesium help regulate blood pressure

Magnesium taurate

The amino acid taurine is combined with magnesium in magnesium taurate supplements. This combination may help regulate blood sugar levels and support healthy blood pressure and thus heart health. Magnesium taurate is easily absorbed and doesn’t promote loose stools.

Magnesium oxide

A magnesium oxide supplement is a combination of magnesium and oxygen. You may be familiar with it as the main ingredient in milk of magnesia, which helps treat constipation. This form of the supplement is not readily absorbed by the digestive tract and so not recommended to help boost magnesium levels. It may be used, however, to provide relief from indigestion, constipation, and heartburn.

Andrea is a Registered Holistic Nutritionist (RHN) & Menopause Expert. Andrea is in menopause & has been researching for the last 5 years science-based ingredients and methods to help women manage their symptoms. She’s the Founder of—a multiple award-winning website. Andrea co-authored the book “Unjunk Your Junk Food” published by Simon and Schuster, as well as “Label Lessons: Your Guide to a Healthy Shopping Cart,” and “Label Lessons: Unjunk Your Kid’s Lunch Box.” Andrea co-hosts the Morphus for Menopause podcast and appears as a Healthy Living Expert on TV across North America. Andrea has more than 20 years of experience in the health & wellness space and is a multiple award-winning Influencer.