We know that magnesium is the most searched supplement in the world. It may sound like an exaggeration, but in 2024, according to data from the trend agency Spate, this term was searched more than 3.3 million times per month. A figure that has continued to grow throughout 2025, placing it as the most Googled supplement in the world. And, yes, magnesium is one of the supplements on the rise during menopause.
The curious thing is that the question “why doesn’t magnesium work for me” is, surely — there are no official data, but no doubts either — one of the questions most asked to AI. Because, no matter how much this mineral is talked about everywhere, and its benefits for almost everything (from better sleep to reducing fatigue or regulating glucose levels), many mistakes are still made when taking it that limit its action.
A Little About Formulation
It’s not about becoming a chemistry expert. Not at all. But one of the main barriers to magnesium’s effect is its presentation. The nutritionist Marta Marcè, an expert in menopause, noted a few days ago on Instagram that “there is a mistake that repeats very often among those who don’t notice effects, and that is not having chosen the right type.”
Without going into complications, the divulgator reminded that it’s better to avoid the inorganic form (namely: magnesium oxide, sulfate and carbonate). It is usually the easiest to find in supermarkets and large retailers, and at a very affordable price. Now, however, “they don’t absorb very well and they have a very marked laxative effect. As if the body wanted to expel it quickly,” warns Marcè.
Winning Combo
On the contrary, organic forms are absorbed much better. This translates into a greater relaxing effect, metabolic regulation, energizing… Among them are several options: bisglycinate, threonate, malate, citrate (this one does have a small laxative effect), etc. In fact, the nutritionist recommends opting for supplements that include a combination of several of these modalities to take advantage of the different benefits. Another good idea, especially if the goal is to lower nervous system arousal, is to choose a magnesium formula with vitamin B6.
Another aspect where people often fail is the dosage and regularity. “Many people take very small amounts or do so sporadically hoping for an immediate effect. However, magnesium’s effect typically requires several days or weeks of continued use to become noticeable, especially in areas like sleep, stress or muscle cramps,” says Katya Chaykovska, clinical and integrative nutritionist at Womanhood Clinic.
At the Right Moment
While this mineral is not especially delicate, Chaykovska recommends taking it at night. “Especially if the goal is to improve rest or relax.” Likewise, those following diets with many ultraprocessed foods, alcohol or excess sugar will complain about the lack of magnesium effect. This has to do with the fact that these substances, as well as certain medications, can hinder its absorption or even cancel it out completely.
Something that can also happen with coffee. “In healthy people with a balanced diet, it usually does not pose a serious problem, but ideally you should not take magnesium together with this beverage. Caffeine can reduce the efficiency of intestinal absorption of magnesium, in addition to increasing its urinary elimination. Add that coffee speeds up intestinal transit, reducing the time available for the mineral to be absorbed properly,” explains.
Less Magnesium Effect During Menopause?
As in any other aspect of life, the hormonal changes that occur from perimenopause can modify the response to magnesium. On the one hand, because the deficiency can be greater at this stage. “The progressive drop in estrogens influences several systems where this mineral participates: regulation of the nervous system, bone metabolism, muscle function and sleep quality. For this reason, many women at this stage may have higher requirements or notice more symptoms related to their deficiency (insomnia, muscle tension, irritability or fatigue),” clarifies the nutritionist from Womanhood.
On the other hand, “there are factors, such as stress, poorer sleep quality or loss of muscle mass, that increase the body’s magnesium needs. If the diet does not cover those needs or the chosen supplement is not the most appropriate, the perception may be that it doesn’t work,” she adds.
The Key: Knowing If I Really Need Magnesium
Katya Chaykovska brings up one last aspect to keep in mind when taking magnesium. Especially among women over 40. “Not all symptoms commonly attributed to magnesium deficiency are solved with magnesium alone.” Or in other words: you can’t expect miracles from a single pill.
If the underlying problem is chronic stress, hormonal imbalances or energy deficit, the supplement can be of help. “But it will never substitute a more global approach,” notes the expert. In fact, its benefits are clearer when it is part of a broader strategy that includes proper nutrition, muscular strength, stress management and, when necessary, other nutrients such as vitamin D, omega-3 or protein.
