In women’s health, magnesium is the “Swiss Army knife” of nutrients—beneficial for everything from period pain to PCOS and PMS. It’s also a powerhouse for perimenopause, and here’s why.
Magnesium calms the nervous system
During perimenopause, low progesterone and fluctuating estrogen significantly alter neurotransmitter levels and disrupt the HPA axis, leading to a reduced ability to cope with stress. Magnesium can help by regulating NMDA receptors, reducing cortisol, and increasing parasympathetic tone (the “rest-and-digest” mode of your nervous system). That calming effect is how magnesium can relieve hot flashes, night sweats, and brain fog—helping the brain adapt to the “rewiring” of perimenopause.
💡Tip: The authors of one review study propose that magnesium relieves perimenopausal symptoms by “normalising the action of different hormones (mainly progesterone) on the central nervous system.”
Magnesium promotes sleep
Sleep disturbance is one of the most frustrating symptoms of perimenopause. Magnesium helps here, too, by enhancing GABA (a calming neurotransmitter), regulating melatonin, and stabilizing blood sugar. It even lowers core body temperature—a natural part of preparing for deep, restorative sleep. A 2023 randomized controlled trial found that magnesium supplements improved sleep quality—especially the deep and REM stages—and enhanced mood and energy the next day.
Magnesium reduces migraines
Migraines can worsen during perimenopause—or show up for the first time. In fact, Canadian endocrinologist Jerilynn Prior includes “new or markedly increased migraine headaches” as one of the diagnostic criteria for perimenopause. Magnesium is one of the most effective natural strategies for migraine relief. It protects neurons from glutamate (an excitatory neurotransmitter) and reduces substance P, a pain-promoting molecule linked to migraines.
Magnesium supports vitamin D and healthy aging
Magnesium is essential for activating vitamin D, which plays a crucial role in bone health, immunity, and hormone regulation. It also reduces oxidative stress and supports healthy cellular aging by maintaining telomere length and boosting glutathione. Thus, magnesium not only supports health today but also sets the stage for a healthier old age.
Magnesium enhances metabolic health
Perimenopause is a time of “metabolic upheaval,” with increased insulin, abdominal weight gain, and a heightened long-term risk of cardiovascular disease. Magnesium helps counteract these changes by activating insulin receptors, supporting mitochondria, boosting ATP (the energy currency of cells), and restoring metabolic flexibility. This allows the body to shift more easily between burning fat and glucose for energy.
Taurine: magnesium’s perfect partner for hormone health
Taurine, a sulfur-containing amino acid, works synergistically with magnesium to support mood, mitochondria, and insulin sensitivity. Interestingly, women have a higher need for taurine because estrogen impairs the body’s ability to produce it. That’s why taurine is especially helpful during the high-estrogen phases of perimenopause. The recommended dose is 3000 mg daily.
Magnesium deficiency is common
In theory, leafy greens, nuts, seeds, legumes, dark chocolate, and mineral water should provide ample magnesium. In practice, however, these foods often fall short due to depleted soil minerals and factors such as stress, caffeine, alcohol, and high sugar intake—all of which actively deplete magnesium. Studies estimate that mild magnesium deficiency affects up to 50 percent of the population.
The best type and dose of magnesium
When choosing a magnesium supplement, opt for magnesium glycinate, bisglycinate, or threonate. These forms are gentle on the digestive system and have added benefits, like improving insulin sensitivity and supporting sleep. The recommended dose is 300–400 mg of elemental magnesium daily. Avoid magnesium supplements if you have kidney disease, sarcoidosis, or hyperparathyroidism and be mindful that magnesium can interfere with some medications (such as bisphosphonates and thyroid hormones). Check with your pharmacist.
Conclusion
Magnesium is a highly versatile and effective supplement for transitioning through perimenopause. By calming the nervous system, promoting sleep, enhancing mitochondrial function and improving insulin sensitivity, magnesium can relieve many perimenopausal symptoms. Magnesium can also support the essential recalibration of the nervous and metabolic systems required at perimenopause and put you on the road to better long-term health.
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Adapted from an article that first appeared at SFI Health.