Supplements \u00b7 Menopause
Magnesium for menopause: which form and how much
Magnesium supports sleep, mood, muscle function, and glucose metabolism. Most women in midlife are underdosed. Form matters \u2014 glycinate for sleep, threonate for cognition, citrate for constipation.
Key points
- Glycinate 200–400mg at bedtime
- Threonate for cognition
- Citrate if constipated
- Avoid oxide (poor absorption)
Frequently asked questions
How much magnesium?
300–500mg elemental daily is a reasonable range.
Which form?
Glycinate for sleep, threonate for brain, citrate for gut motility.
When to take it?
Bedtime for sleep formulations.
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Written and medically reviewed by the Kindr Health Clinical Team · Published 2026-06-19 · Last reviewed 2026-07-01. Compounded medications are prepared by FDA-registered 503A pharmacies and are not FDA-approved drug products.