The Power of Magnesium in Perimenopause: Choosing the Right Form

laurenmc413
Jan 29
3 min read

Perimenopause is a time of transition, and with it comes challenges like disrupted sleep, mood swings, and brain fog. While these symptoms can feel frustrating, magnesium offers a calm and natural way to support your body during this phase. Often called the "Swiss Army knife" of nutrients, magnesium is a powerhouse for your health. Let’s explore why it’s essential and how to choose the best form for your needs: glycinate, bisglycinate, or threonate.

Why Magnesium Matters in Perimenopause

Magnesium plays a role in hundreds of processes in your body, making it an incredible ally during perimenopause. Here’s how it helps:

Calming the Nervous System: Hormonal changes can increase stress and disrupt your body’s balance. Magnesium helps calm your nervous system, reduce cortisol, and ease symptoms like hot flashes and night sweats.
Enhancing Sleep: Sleep issues are common during perimenopause. Magnesium supports relaxation, improves melatonin regulation, and helps you get that deep, restorative sleep you deserve.
Improving Metabolic Health: As your body changes, magnesium supports insulin sensitivity and helps stabilize blood sugar levels, which can reduce cravings and support energy.
Reducing Migraines: If migraines are part of your experience, magnesium can help by calming overactive neurotransmitters and reducing pain-promoting molecules.
Supporting Long-Term Health: Magnesium strengthens bones, boosts vitamin D activation, and supports healthy aging by reducing oxidative stress.

Natural Sources of Magnesium and Why We Don’t Have Enough

Magnesium is found naturally in foods like leafy greens, nuts, seeds, whole grains, legumes, and dark chocolate. Mineral-rich water can also be a good source. However, despite these options, many of us don’t get enough magnesium during perimenopause. Why? Stress, caffeine, alcohol, and high sugar intake actively deplete magnesium levels. Additionally, modern farming practices have led to magnesium-depleted soils, reducing the mineral content in our food. Coupled with the increased demands on the body during perimenopause, it’s easy to see why magnesium deficiency is so common. Supplementation can help fill this gap and provide the support your body needs.

Choosing the Right Magnesium: Glycinate, Bisglycinate, or Threonate?

Not all magnesium supplements are the same. Here’s how these forms stack up:

1. Magnesium Glycinate

What it is: Magnesium paired with glycine, an amino acid.
Why it’s great: Calms your nervous system, helps with sleep, and eases muscle tension—perfect for stress relief and relaxation.
Gentle and effective: Easy on your stomach, so it’s great for daily use.

2. Magnesium Bisglycinate

What it is: A slightly more absorbable version of magnesium glycinate.
Why it’s great: All the benefits of glycinate but with a bit more potency. It’s excellent for overall hormonal support.
Extra gentle: Ideal if you’re prone to digestive issues.

3. Magnesium Threonate

What it is: Magnesium bound to threonic acid, a vitamin C derivative.
Why it’s great: Crosses the blood-brain barrier, making it especially helpful for brain health, memory, and reducing brain fog.
Unique benefits: Perfect if you’re looking to support cognitive function and mood.

How to Supplement Safely

Magnesium can work wonders, but here’s how to use it effectively:

Start with 300 mg daily: A therapeutic dose usually requires around three capsules. Check your label carefully. If it says “500 mg magnesium glycinate,” ensure it’s clear how much “elemental magnesium” is provided. Often, this will be around 120 mg per capsule, meaning three capsules are needed for an effective dose.
Take it in the evening: It’s a great way to relax before bed.
Pair it with food: This helps with absorption and minimizes the chance of an upset stomach.
Consult a doctor: Especially if you have specific health conditions or are on medications.

What If I Choose the Wrong Magnesium?

Don’t stress too much about getting it perfect on the first try! The "wrong" magnesium might not give you the full benefits you’re looking for, but it’s unlikely to harm you. For example, magnesium oxide isn’t as absorbable and may cause digestive upset, but it still contributes to your overall magnesium levels. If you’re not noticing the results you want, consider switching to glycinate, bisglycinate, or threonate based on your specific needs. It’s all about finding what works best for your body.

A Gentle Reminder

Magnesium isn’t just for managing symptoms—it’s about supporting your body through change. Whether you’re dealing with stress, sleep issues, or brain fog, adding magnesium to your routine can help you feel grounded and resilient. Choose the form that fits your needs, and let it work its quiet magic.

Have you tried magnesium during perimenopause? I’d love to hear your thoughts or answer any questions. Drop a comment below!