Magnesium, Biotin, and Menopause Wellness: Understanding the Basics

Lifestyle |
4 min read

Written By

Brittany Dick

Published

February 20, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Incorporating positive lifestyle choices, like a nutritious diet, intentional movement, and stress management, are cornerstones of supporting optimal women’s health.¹

Many women in midlife who have already checked these boxes may wonder what, if any, vitamins, minerals or dietary supplements they can include to support their already health-conscious way of living.

Here, Bonafide Chief Medical Officer, Dr. Alyssa Dweck, discusses one specific vitamin and one specific mineral that may benefit some women in menopause: magnesium and biotin. Let’s look at why you should potentially consider supplementing these as part of your daily routine.

Magnesium for Women

Feeling constantly tired, weak, or nauseated no matter how much sleep you get and you’re not understanding why? Having your magnesium levels checked might be a good place to start, according to experts.²

Surveys show that nearly half of American adults are deficient in magnesium, an essential mineral for supporting muscle and nerve function, bone health, optimal sleep, and more.³

Women navigating menopause have been shown to be susceptible to several negative health conditions that magnesium may help prevent, like bone weakness (osteoporosis), insomnia, and mood disorders, to name a few.⁴ For this reason, Dr. Dweck advises that women in menopause may benefit from magnesium supplementation if they’re not consuming enough through their diets alone.

“Magnesium plays a vital role in bone health, which is uniquely important during perimenopause,” says Dr. Dweck. “Magnesium may also enhance sleep.”

The National Institutes of Health recommends that females aged 31 years and above consume at least 320 milligrams of magnesium per day.⁵ Only half of American adults meet these requirements, though.⁶

Food Sources of Magnesium

It is possible for women to boost their magnesium intake through diet versus supplementation alone. Foods rich in magnesium include:⁷

Avocados
Bananas
Beans
Broccoli
Dark chocolate
Leafy greens (spinach, chard, etc.)
Oats
Nuts (cashews, almonds, etc.)
Seeds (pumpkin, sesame, sunflower)
Tofu

Unfortunately, studies show that many adults are not getting adequate levels of magnesium through diet alone.⁸ And, according to Dr. Dweck, bone health and sleep aren’t the only things that magnesium can support for women during menopause.

“Magnesium plays crucial roles in protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation,” details Dr. Dweck.

If you’re experiencing frequent sleeplessness, increased feelings of anxiety, and/or muscle cramps or twitches, it might be worth having your magnesium levels assessed by a healthcare professional.⁹

Biotin Benefits for Women

Dr. Dweck also highlights the importance of biotin in maintaining health and wellness during menopause and beyond.

While you may have heard of biotin in the context of skin and hair health support, Dr. Dweck suggests there’s more to it than just its potential aesthetic benefits.

“It’s true that biotin may play a role in hair, skin, and nail health—common concerns during perimenopause,” says Dr. Dweck, “but, this water-soluble B vitamin, it’s also essential for energy production and metabolism.”

An important factor in metabolism, biotin helps your body convert food into energy by supporting enzymes that break down fatty acids, glucose, and amino acids—processes essential for healthy digestion.^10,11 It’s also popular as a supplement for skin problems and hair loss, although research to confirm any explicit benefits is conflicting.¹²

While biotin deficiency is less common than magnesium deficiency, adequate biotin intake is essential for a healthy nervous system, liver, eyes, hair, nails, and skin.¹³

Dr. Dweck further explains that, since biotin is a water-soluble vitamin (meaning the body easily excretes excess amounts), the body can’t store it in the same way as a fat-soluble vitamin—which means women must replenish biotin levels daily.¹⁴

Food Sources of Biotin

Many women can replenish biotin levels through their diet versus supplementation alone. Foods rich in biotin include: ¹⁵

Almonds
Beef liver, ground beef
Eggs
Salmon or tuna
Pork chops
Sunflower seeds
Sweet potato

Experts recommend a minimum of 30 micrograms per day of biotin for women ages 19 and above.¹⁶

Talk to Your Healthcare Provider About Supplements for Menopause Symptom Support

Some dietary supplements, like magnesium and biotin, can help to fill in the gaps of a lifestyle that already includes healthy physical activity, and stress management tactics.

It’s important to talk with a trusted healthcare provider about any new supplementation, though, as some vitamins or minerals may interfere with current medications and/or underlying health conditions. It’s also essential to purchase any magnesium or biotin supplements from science-backed, reputable sources.

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