Does magnesium help menopause symptoms?
Probably not for hot flushes, and sleep evidence is weak. In 289 women after breast cancer, it did no better than a dummy pill. One study saw flush scores halve. A missing group explains why.
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Does magnesium help menopause symptoms?
Probably not for hot flushes. The biggest trial gave 289 women magnesium oxide or a dummy pill for 8 weeks. Their hot flushes changed by about the same amount in every group.
The women had all been through the menopause and had a history of breast cancer. So it may not tell the whole story for you. But it’s the best test we have.
| Group | At the start | After 8 weeks |
|---|---|---|
| Dummy pill | 8.89 | 6.38 |
| Magnesium oxide 800 mg a day | 8.48 | 6.61 |
| Magnesium oxide 1,200 mg a day | 7.55 | 4.88 |
Source: Park et al, Menopause 2015
The higher dose looks a little better. But it started lower, and the gap was too small to rule out chance. The researchers said the results do not support magnesium oxide for hot flushes.
Your next step: try the free NHS hot flush changes further down first.
Why do some people say magnesium helped their hot flushes?
An earlier study of 25 women gave everyone magnesium. Their average weekly hot flush score fell by about half.
The missing group is the dummy pill. That small study had no one to compare with. In the bigger trial, hot flushes fell in every group, the dummy pill group too.
It’s like a new umbrella getting the credit when the rain stops. The rain was stopping anyway.
So a friend who felt better on magnesium may be right that she improved. Magnesium may just not be why.
Before you buy any menopause supplement, ask one thing. Was it tested against a dummy pill? See menopause supplements for black cohosh and red clover.
Can magnesium help menopause sleep, mood or bones?
We found no good trials of these in menopause. The trials we found were in other groups, and they were small.
We found no trial of magnesium for menopause weight gain.
| Symptom | What trials found | Who was tested |
|---|---|---|
| Hot flushes | No better than a dummy pill. | 289 women after the menopause, with a history of breast cancer |
| Sleep | Fell asleep about 17 minutes sooner. Low to very low quality evidence. | 151 older adults with insomnia, in 3 small trials |
| Anxiety | Some studies found a benefit. Poor quality evidence. | People with mild anxiety, PMS or high blood pressure |
| Bones | No trial found in menopause. | None |
Sources: Park et al 2015; Mah and Pitre 2021; Boyle et al 2017
On sleep, the review found total sleep went up by about 16 minutes, but that could be chance. The authors said the research was too weak to guide doctors.
You’ll see labels saying magnesium helps cut tiredness or supports normal bones. UK rules allow those general claims. None of them mentions menopause.
For your bones, the NHS points to calcium-rich food like milk, yoghurt and kale, weight-bearing exercise and vitamin D supplements. More on mood in magnesium for anxiety.
How much magnesium is safe to take?
Women aged 19 to 64 need 270mg a day. The NHS says you should be able to get it from a varied diet, with spinach, nuts and wholemeal bread.
- 400 mg a day or belowNHS: unlikely to cause harm.
- Above 400 mg a dayMore than 400mg for a short time: can cause diarrhoea.
Source: NHS
The hot flush trial used 800mg and 1,200mg, well above that. Women on magnesium had more diarrhoea than those on the dummy pill.
No trial has tested which form of magnesium works best for menopause. The hot flush trial used magnesium oxide.
Supplements aren’t tested like medicines such as HRT. The NHS says to ask a GP or pharmacist first. For forms and doses, see which magnesium to take and too much magnesium.
What does help hot flushes and sleep?
NHS steps for hot flushes and sleep, from tonight
- Wear lightweight clothing and keep your bedroom cool at night.
- Take a cool shower, use a fan or have a cold drink when a flush starts.
- Cut back on triggers: spicy food, caffeine, hot drinks, smoking and alcohol.
- Get up at the same time every day, and relax for an hour before bed.
- No tea, coffee or alcohol for at least 6 hours before bed.
- Exercise regularly, and keep to a healthy weight.
Sources: NHS: things you can do; NHS: insomnia
Talking therapy can help too. NICE says to consider menopause-specific CBT for hot flushes, and for sleep problems that come with them. CBT is a talking therapy that changes how you think and act.
For hot flushes and night sweats, NICE says to offer HRT. Never stop or change a prescribed medicine without your prescriber. See hot flushes and night sweats.
When to speak to a GP
You don’t need to wait until symptoms are bad. Contact your GP if:
- You think you have menopause or perimenopause symptoms and want to know your options.
- You have symptoms like a fast heartbeat (palpitations).
- You still have periods, but you’re bleeding more than before, not less.
- You’ve had no period for 12 months or more and have any vaginal bleeding, even once or just spotting.
- Changing your sleep habits hasn’t helped, you’ve had trouble sleeping for months, or poor sleep is making it hard to cope.
Bleeding after the menopause is not usually serious, but it can be a sign of cancer. Found early, cancer may be easier to treat.
Weighing up options? See natural alternatives to HRT.