As women, we’re often juggling numerous responsibilities, from managing careers to nurturing families. Amidst this whirlwind, our health often takes a backseat. However, one essential nutrient that deserves our attention, especially for menopausal women during the menopause transition and beyond, is ‘nature’s relaxer’, magnesium. Magnesium plays a vital role in many body functions, and it deserves a place in your thinking during menopause and beyond.¹

Understanding Menopause and Magnesium

Menopause is a natural biological process that typically occurs in women between the ages of 45 and 55.² During this time, the ovaries gradually stop producing eggs, and hormone levels, particularly estrogen and progesterone, decrease. This transition can bring about a range of symptoms, including hot flashes, night sweats, mood changes, and sleep disturbances. Hot flashes, night sweats, and mood changes are common symptoms of menopause that can significantly impact quality of life.

Magnesium, an essential mineral, plays a crucial role in many bodily functions, including energy production, nerve function, and bone health.¹ Ensuring adequate magnesium intake during this period is vital for maintaining overall health and well-being.

What is Magnesium?

Magnesium is a vital mineral involved in hundreds of processes in the body. It plays a role in muscle function, nerve function, energy production and bone health.¹ Many of us may not get enough magnesium from our diets alone, so it’s worth paying attention to magnesium-rich foods.³ If you’re concerned about your magnesium levels, your doctor can check them, particularly if you’re also noticing menopause symptoms.

Types of Magnesium

There are various forms of magnesium supplements available, and each has its own properties. Choosing the right form can be surprisingly confusing and depends on your individual needs, so it’s worth talking to your health professional. Some common types include:

Magnesium Citrate

Feeling a little sluggish and backed up? Supplementing with magnesium citrate delivers a gentle laxative effect, helping to alleviate constipation and support regularity in the digestive system.⁴

Magnesium Glycinate

Getting a good night’s sleep can be a struggle for many of us. While we’ve heard about the usual tips like light blocking blinds and reducing screen time before bed, incorporating magnesium glycinate into your routine may also help. Magnesium supports muscle relaxation and refreshing sleep.

Magnesium Oxide

Oral magnesium oxide is often used to support bone health. Additionally, it may help alleviate symptoms of indigestion and heartburn by neutralising stomach acid.^5,6

Magnesium Chloride

Magnesium chloride is commonly used as a topical treatment. Most often used to relieve muscle tension, soreness, and cramps, it is also used to ease the discomfort of PMS cramping in perimenopause.

Magnesium Threonate

Magnesium threonate is associated with boosting cognition and memory.⁷ Supplementing with this magnesium may be an option for women looking to support their cognitive health as they age.

Menopause Symptoms and Magnesium

Magnesium supplementation is a popular topic during menopause. Here’s how magnesium fits into the picture:

• Hot flashes Research into magnesium and hot flashes is still at an early stage, so talk to your doctor about the options that suit you.
• Sleep disturbances Magnesium supports muscle relaxation and refreshing sleep, which can help on restless nights.
• Mood changes Magnesium plays a role in normal nerve function.¹ If mood changes are affecting your day-to-day life, talk to your doctor.
• Bone health Magnesium plays a role in bone mineralization, alongside calcium and vitamin D.⁸

Research into magnesium and menopausal symptoms is ongoing, and further studies are needed to confirm early findings.

Getting enough magnesium, through food first, is one way to support your overall health.

Magnesium and Bone Health

Maintaining strong, healthy bones becomes increasingly important during and after menopause, as declining estrogen levels can accelerate bone loss and increase the risk of osteoporosis.² Magnesium plays a vital role in bone health by supporting bone mineral density.⁸

For menopausal women, ensuring adequate magnesium levels is crucial. A balanced diet that includes foods rich in magnesium, such as whole grains, dark leafy greens, and nuts, can help maintain healthy bones.⁹ If you’re concerned about your bone health, talk to your doctor about whether a supplement is right for you.

Incorporating many magnesium-rich foods into your daily meals, along with considering magnesium supplementation if needed, is a proactive way to support your bone health throughout the menopausal transition and beyond.

Heart Health and Magnesium

Heart health is a major concern for postmenopausal women, as the risk of cardiovascular disease rises with age and hormonal changes.¹⁰ Magnesium is an essential mineral that plays a role in normal heart muscle and nerve function.¹

Heart health is shaped by many things, including diet, exercise and stress, so it’s worth looking at the whole picture with your doctor.

To look after your heart, focus on a magnesium-rich diet and regular physical activity, and talk to your doctor about your heart health.

Reducing Menopausal Hot Flashes

Hot flashes are one of the most common and bothersome symptoms experienced during the menopausal transition. Many women look for ways to manage these episodes, and magnesium has been looked at in a small number of studies, including a pilot phase II trial, though the evidence is early and did not involve a general menopausal population.¹¹

As always, it’s best to consult with your healthcare provider to determine if magnesium supplementation is right for you and to discuss the most effective strategies for managing menopausal symptoms.

Choosing the Right Magnesium Supplement

When it comes to selecting a magnesium supplement, there are a few key factors to consider:

• Form Different forms of magnesium supplements offer unique benefits. Magnesium glycinate is a popular choice for daily use. Magnesium chloride is often used for topical applications, while magnesium oxide is often used to support bone health and aid digestion.
• Dosage The recommended daily intake of magnesium varies, but most adult women require 310-320 mg per day.^9,12 It’s important to consult with a healthcare professional to determine the best dosage for your individual needs.
• Brand reputation Choose a reputable brand that adheres to good manufacturing practices (GMPs) and undergoes third-party testing to ensure the quality and safety of the supplement.

By considering these factors, you can select a magnesium supplement that best meets your needs and supports your health during menopause.

Foods Rich in Magnesium for Menopause

A healthy, balanced diet is one of the best ways to ensure you’re getting enough magnesium to support your health during menopause. Many magnesium-rich foods are easy to incorporate into your daily meals. Whole grains like brown rice, quinoa, and oats are excellent sources of magnesium, as are dark leafy greens such as spinach and kale.^1,9 Nuts and seeds, including almonds, pumpkin seeds, and sunflower seeds, are also packed with this essential mineral.

Legumes like black beans and chickpeas, as well as fatty fish such as salmon and mackerel, can further boost your magnesium intake. By enjoying a variety of these foods, you can help maintain healthy magnesium levels, reduce the risk of magnesium deficiency, and support your heart, bones, and overall well-being.

For some women, especially those experiencing menopausal symptoms or at higher risk of deficiency, magnesium supplements may be necessary to meet daily needs. Whether through food or supplements, prioritizing magnesium intake is a simple yet powerful way to support your health during menopause and beyond.

How to Boost Magnesium Levels

In addition to supplementation, there are several ways to boost your magnesium levels through diet and lifestyle changes:

• Increase magnesium-rich foods Incorporate dark leafy greens, nuts, seeds, and whole grains into your diet. These foods are excellent food sources of magnesium and can help you meet your daily requirements.
• Reduce stress Stress can deplete magnesium levels, so it’s important to engage in stress-reducing activities such as yoga, meditation, or deep breathing exercises.¹³
• Improve sleep Poor sleep may be linked to low magnesium levels. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve your sleep quality.
• Limit processed foods Processed foods often contain low levels of magnesium. Opt for whole, unprocessed foods to increase your magnesium intake and support your overall health.

Maintaining magnesium homeostasis is crucial for normal physiological functions and overall health, as disruptions can lead to deficiency and increase the risk of various health issues.

By understanding your hormones and the importance of magnesium during menopause and incorporating magnesium-rich foods, supplements, and lifestyle changes, women can support their overall health and well-being.

Symptoms of Low Magnesium Levels

Low magnesium levels, known as hypomagnesemia, can manifest in various symptoms. How would you know if you were magnesium deficient?

Common symptoms of low magnesium include:^9,12,14

• Muscle cramps
• Fatigue
• Headaches
• Irritability
• Feeling on edge
• Trouble sleeping

Monitoring serum magnesium concentrations may help identify deficiencies.⁹

If ongoing sleep problems are a concern for you, talk to your health professional. Alongside a healthy diet, our Sleep supplement, which contains magnesium glycinate, supports muscle relaxation and refreshing sleep.

How to Boost Magnesium Levels with Magnesium Supplements

Incorporating magnesium-rich foods into your diet is an excellent way to boost your magnesium levels naturally. Foods such as leafy green vegetables like spinach and kale, nuts and seeds such as almonds, pumpkin seeds, sunflower seeds, sesame seeds, and cashews, legumes like black beans and chickpeas, whole grains such as brown rice, oats, and quinoa, and fatty fish like salmon are all great sources of magnesium.

Additionally, if you're experiencing symptoms, you might want to consider supplementation, as your dietary intake alone could be insufficient.

Lastly, magnesium absorption can be affected by other vitamins and minerals in the body.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE. Sleep may cause drowsiness. If affected, do not drive or operate machinery. Avoid alcohol.

This article has been reviewed by our expert advisory team.