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 tranquillizer’, magnesium.

Understanding Menopause and Magnesium

Menopause is a natural biological process that typically occurs in women between the ages of 45 and 55. 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.

Magnesium, an essential mineral, plays a crucial role in many bodily functions, including energy production, nerve function, and bone health. Unfortunately, during menopause, magnesium levels may decrease, exacerbating symptoms and increasing the risk of health issues such as osteoporosis and cardiovascular disease. 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 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. Monitoring serum magnesium levels can provide insights into overall health and help identify deficiencies that may exacerbate menopause symptoms.

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. Oral magnesium supplements are often recommended to address common deficiencies and manage symptoms associated with menopause, such as insomnia, fatigue, and mood swings. 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 alleviate menopausal symptoms such as sleep disturbances. This supplement promotes muscle relaxation and reduces anxiety, leading to better sleep quality.

Magnesium oxide

Oral 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.

Menopause Symptoms and Magnesium

Magnesium supplementation has been shown to alleviate various menopause symptoms, making it a valuable addition to your wellness routine. Here’s how magnesium can help:

• Hot flashes: Magnesium helps regulate body temperature, which can reduce the frequency and severity of hot flashes.
• Sleep disturbances: By promoting relaxation, magnesium can help reduce symptoms of insomnia and improve sleep quality, making those restless nights a thing of the past.
• Mood changes: Magnesium has a calming effect on the nervous system, which can help reduce anxiety and depression, leading to a more balanced mood.
• Bone health: Magnesium is essential for bone mineralization. Supplementation can help maintain bone density and reduce the risk of osteoporosis, a common concern for postmenopausal women.

Incorporating magnesium supplementation into your daily routine can provide relief from these menopause symptoms and support your overall health.

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 highly absorbable and gentle on the stomach, making it a great choice for daily use. Magnesium chloride is often used for topical applications due to its high bioavailability, while magnesium oxide is known for supporting bone health and aiding digestion.
• Dosage: The recommended daily intake of magnesium varies, but most adults require 310-320 mg per day. 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.

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 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.
• Improve sleep: Poor sleep can disrupt 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.

By understanding the importance of magnesium during menopause and incorporating magnesium-rich foods, supplements, and lifestyle changes, women can alleviate symptoms, reduce the risk of health issues, and maintain overall health and well-being.

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
• Osteoporosis
• Irritable bowel syndrome

Monitoring serum magnesium concentrations can help identify deficiencies and guide appropriate supplementation to alleviate symptoms.

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 without 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 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.

 

 

This article has been reviewed by our expert advisory team.