Myths vs facts: Magnesium and Wechseljahre

Magnesium is often marketed as a miracle mineral for menopause – but what does the evidence say? Fact: Magnesium can help with sleep disturbances and muscle cramps by supporting muscle relaxation and melatonin production. Some studies suggest a modest reduction in hot flashes, but the evidence is moderate and inconsistent. Myth: Magnesium does not replace hormone therapy or correct estrogen deficiency. Claims that it significantly reduces osteoporosis risk are overstated – magnesium is important for bone metabolism but insufficient alone. Caution: High doses (above 350 mg/day as supplement) can cause diarrhea and gastrointestinal issues; contraindicated in kidney insufficiency. Blood levels are not a reliable indicator of total body stores. Bottom line: Magnesium is a useful supplement during menopause, but not a cure-all. Effects are individual and should be part of a balanced diet.