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 during the menopause transition and beyond, is ‘nature’s tranquillizer’, magnesium.

What is magnesium?

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body. It plays a crucial role in muscle and nerve function, blood sugar regulation, blood pressure management, bone health, and the reduction of stress, anxiety, and fatigue. Despite its importance, many of us are not getting enough magnesium through our diets alone, in fact, it’s one of the most common dietary deficiencies in the world, and it's estimated that up to 75% of Western women have inadequate levels.

Types of magnesium

There are various forms of magnesium supplements available, each with its own unique properties and benefits. Choosing the right form can be surprisingly confusing and depends on your individual needs; for example, there’s one type for brain health, another to aid digestion, and one to improve your sleep. 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.

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 can also help. This supplement promotes muscle relaxation and reduces anxiety, leading to better sleep quality.

Magnesium oxide

Magnesium oxide is known for its ability to support bone health by aiding in the absorption of calcium and promoting bone density. Additionally, it may help alleviate symptoms of indigestion and heartburn by neutralising stomach acid.

Magnesium chloride

Commonly used as a topical treatment, magnesium chloride is known for its high bioavailability, meaning it's easily absorbed by the body. Most often used to relieve muscle tension, soreness, and cramps, it also works well to ease the discomfort of PMS cramping in perimenopause.

Magnesium threonate

Magnesium threonate is associated with enhancing mental health and well-being by boosting cognition, learning, and memory. Supplementing with this magnesium is a great choice for women looking to support their cognitive health as they age.

 

Symptoms of low magnesium levels

Low magnesium levels, known as hypomagnesemia, can manifest in various symptoms, and women experiencing any of the stages of menopause may be particularly susceptible to magnesium deficiency due to hormonal fluctuations and decline. How would you know if you were magnesium deficient?

Common symptoms of low magnesium include:

• Muscle cramps
• Fatigue
• Headaches
• Mood swings
• Irritability
• Anxiety
• PMS
• Insomnia
• High blood pressure
• Osteoperosis
• Irritable bowel syndrome

If ongoing sleep problems are a concern for you, supplementing a healthy diet with a natural sleep aid containing magnesium glycinate, like our Sleep supplement, will help support your sleep-wake cycle and get you back on track.

 

How to boost magnesium levels

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 is closely linked to the presence of other vitamins and minerals in the body. Specifically, vitamins D and K, as well as calcium, are essential for optimal magnesium absorption.

 

 

Discover our range of evidence-based supplements, developed with mind and body nutrients to support your body and your needs before, during, and after this transitionary life stage.

This article has been reviewed by our expert advisory team.