best magnesium for women over 50
best magnesium for women over 50
Magnesium glycinate is the best all-round magnesium for menopause thanks to high absorption, calming properties and gentle digestion, but the right form depends on your dominant symptom: citrate for constipation, threonate for brain fog, malate for energy and oxide only occasionally for hot flashes under medical guidance. Women over 50 need roughly 320 mg of elemental magnesium daily (270 mg per NHS guidance), ideally achieved food-first with supplementation filling the gap. Start low, take it with food in the evening if sleep is the goal, and speak to a clinician first if you have kidney problems or take medications such as diltiazem or lamotrigine.