Is Magnesium useful for menopause?

Magnesium is often recommended for menopause symptoms, particularly sleep disturbances, mood swings, and muscle cramps. However, the evidence is mixed: some small studies and reviews suggest modest improvements in hot flashes and sleep quality, but large randomized controlled trials are lacking. Magnesium also supports bone metabolism, which is relevant during menopause. Effects are generally modest and vary individually. High doses (above 350 mg elemental magnesium per day) can cause diarrhea and pose risks in kidney disease. Consumer tests for magnesium deficiency are often unreliable. Bottom line: magnesium may be a helpful adjunct, but it does not replace medical guidance or hormone therapy. Evidence: human-moderate.