Magnesium for Women Over 40: Sleep, Muscles & Bones

Lying awake at 2am? Tight shoulders at the end of the day? Calf cramps after a long walk? If any of that sounds familiar, you’ve probably heard someone mention magnesium. It’s one of the most talked-about minerals for women in their 40s, 50s and beyond, and for good reason: your body uses it every day.

In this guide we’ll look at what magnesium does, how much you need, the best food sources, and how magnesium patches can be an easy, pill-free way to top up.

What does magnesium do?

According to the US National Institutes of Health (NIH), magnesium is important for many processes in the body, including:

• Muscle and nerve function, helping muscles contract and relax
• Blood sugar and blood pressure regulation
• Building bone, working alongside calcium and vitamin D
• Making energy from the food you eat

Why magnesium matters more after 40

Midlife brings changes that make magnesium worth paying attention to:

• Sleep often changes during perimenopause and menopause, and many women look for natural ways to wind down in the evening.
• Bone health becomes a bigger focus. Women lose bone density more quickly after menopause, and magnesium is one of the nutrients involved in healthy bones.
• Active women use their muscles hard. Whether it’s the gym, tennis, gardening or chasing grandchildren, many women like magnesium as part of their recovery routine.
• Older adults are more likely to fall short. The NIH lists older adults among the groups more likely to have low magnesium.

How much magnesium do women need?

The NIH recommends 320 mg a day for women aged 31 and over.

Many people in the US get less than the recommended amount from food alone. Good food sources include:

• Leafy greens such as spinach
• Nuts and seeds, such as almonds, cashews and pumpkin seeds
• Legumes such as black beans and edamame
• Whole grains and fortified breakfast cereals
• Milk and yoghurt

A food-first approach is always the best place to start. A supplement can help fill the gap on busy days.

Magnesium and sleep

A warm magnesium bath is a lovely way to end the day. There are two main types:

• Epsom salts are magnesium sulfate.
• Magnesium flakes are magnesium chloride, the same form we use in our patches.

Whether or not you have time for a long soak, a warm bath is a simple, relaxing way to wind down. No bath, or no time? That’s where a patch comes in.

If sleep is your main concern, read our guide: Better Sleep in Midlife→ and see our Melatonin & GABA Sleep patches Melatonin & GABA Sleep Patches →

Magnesium baths and flakes: a relaxing evening ritual

A warm magnesium bath is a lovely way to end the day. There are two main types:

• Epsom salts are magnesium sulfate.
• Magnesium flakes are magnesium chloride, the same form we use in our patches.

Whether or not you have time for a long soak, a warm bath is a simple, relaxing way to wind down. No bath, or no time? That’s where a patch comes in.

Magnesium patches: an easy, pill-free option

Magnesium tablets can be large, and many people find oral magnesium hard on their stomach. The NIH notes that high amounts from supplements can cause diarrhoea, nausea and stomach cramps. Our magnesium patches are a simple alternative:

• Nothing to swallow and nothing sitting in your stomach
• Magnesium chloride, the form found in magnesium bath flakes and oils
• One patch a day, worn for up to 12 hours (many customers put it on in the evening)
• Water resistant, vegan friendly, gluten, lactose and latex free, made in the USA

How to use your magnesium patch

• Peel a patch from its backing.
• Press it onto clean, dry, oil-free skin, such as your shoulder, upper arm, hip or the top of your foot.
• Wear it for 12 hours. It’s fine to leave it on for up to 24 hours.
• Use a fresh patch each day, and wait 4 days before using the same spot again.

Popular pairings: 

Magnesium in the evening plus Melatonin & GABA → - our Sleep Duo

At bedtime Sleep Duo or pair with Turmeric Curcumin for joint and muscle relief: Turmeric Plus →  for active women.

Is magnesium safe?

Magnesium from food is safe for most people. With supplements:

• Check with your doctor or pharmacist first if you have kidney problems, take medication (including some antibiotics, diuretics, acid reflux medicines or osteoporosis medicines), or are pregnant or breastfeeding.
• If a patch irritates your skin, remove it and try a different spot next time. If irritation continues, stop using it.

Frequently asked questions

When is the best time to wear a magnesium patch? Whenever suits you. Many of our customers put it on in the evening as part of their wind-down routine.

Are magnesium patches as strong as tablets? They’re different. Most research on magnesium has used food or tablets, and patches haven’t been studied in the same way. Our patches are made for women who’d rather not swallow tablets, or who find them hard on their stomach.

Can I use a magnesium patch and the Calcium, Magnesium & D3 patch together? Yes, on different spots. If you take other magnesium supplements, check your total intake with your doctor or pharmacist.

Is it suitable for men? Yes. Our magnesium patches suit adult men and women, and they’re a popular gift for active partners.

What if it’s not right for me? You’re covered by our 30-day happiness guarantee: a full refund if you’re not happy.