Magnesium For The Menopause: Everything You Need To Know
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Are you looking for ways to reduce your symptoms of the menopause?
If so, you’re in the right place!
Magnesium can help. It can help you to sleep better, feel better every single day, have more energy, and so much more.
In this article we’ll dive deep into the benefits of getting more magnesium into your diet…
How much you should be having, where you can get it from…
And we’ll answer your most asked questions around magnesium for the menopause.
Sound good? Let’s get into it…
The benefits of magnesium for menopausal women
Magnesium can improve your bone health
If you're looking for ways to improve your bone health, look no further than magnesium.
This essential mineral plays a vital role in maintaining strong bones and preventing bone loss – which is so important as you age. (1)
Magnesium helps your body absorb calcium, which is crucial for building and maintaining healthy bones.
It also helps regulate levels of vitamin D, another key nutrient for bone health. (2)
Magnesium can help you sleep better
Are you having trouble getting a good night's sleep?
Magnesium helps you to feel more relaxed helping you to sleep better. (3)
It plays a crucial role in your body's natural sleep-wake cycle. It helps to regulate the production of melatonin, which is the hormone that helps you feel sleepy before bed. (4)
It also helps to calm your mind and ease anxious thoughts, making it easier to drift off into a peaceful slumber. Sweet dreams!
It can lower your risk of anxiety and depression
These are two mental health conditions that can be overwhelming and debilitating.
Magnesium can lower your risk of anxiety and depression, helping to improve your mood. (5)
It helps to regulate the release of the stress hormone cortisol, which is a contributor to anxiety and depression.
Magnesium supports your heart health
Magnesium also plays a significant role in keeping your heart healthy.
This often-overlooked nutrient is essential for regulating your heart rate and blood pressure. (6)
By having the right amount of magnesium in your body, you can reduce your risk of various heart-related illnesses and diseases.
Magnesium can improve your mood
It can also improve how you feel on a daily basis.
Magnesium impacts the delicate balance of your brain chemicals that manage your mood and stress levels.
Like we’ve already mentioned it helps to manage the stress hormone cortisol…
And it also helps you to increase the happy hormone serotonin that flows in your body.
So, if you are feeling low or having a rough day, magnesium can be a great addition for you.
Magnesium can help with muscle cramps
Muscle cramps can be a real pain, literally!
But did you know that magnesium could help alleviate some of that agony? (7)
Magnesium helps calcium to move freely in and out of your muscles so they can contract properly.
It also helps to reduce inflammation in your body making your muscles feel more relaxed, helping to reduce muscle cramps.
So, if you experience muscle cramps due to inactivity, overexerting yourself, or a medical condition, magnesium is worth considering.
Magnesium improves your cognitive function
If there was a mineral that could help level up your brain power, we’re sure you’d be racing to get your hands on it right?!
Well, magnesium is that mineral!
This multi-tasking mineral can have a positive effect on your cognitive function, which is a fancy way of saying…
You can remember more stuff, learn better and hold your attention better and for longer. (8)
If you're looking to give your mind a boost, magnesium is a great place to start.
Magnesium can help regulate your blood sugars
If you're looking for a way to manage your blood sugar levels naturally, look no further than magnesium. (9)
Magnesium plays a role in regulating your insulin sensitivity, which is key to maintaining healthy blood sugar levels.
It helps your body to convert glucose into energy, keeping your blood sugars stable throughout the day.
This reduces your risk of insulin resistance and diabetes.
At this point you’re probably sold on the idea of more magnesium in your diet.
But…
Is it safe to take magnesium supplements during menopause?
In general, it is safe to take magnesium supplements during menopause.
Magnesium is a naturally occurring mineral that is essential for many bodily functions, and most people can safely supplement with magnesium without adverse effects.
However, it's important to talk to your coach or healthcare provider before starting any new supplement regimen, including magnesium, to ensure it's safe and appropriate for you.
They can advise on the best type and dosage of magnesium supplements for your specific needs and health history.
Additionally, it's important to only take magnesium supplements as directed, as taking too much magnesium can cause diarrhoea, nausea, and other digestive issues.
It’s always worth knowing if you’re magnesium deficient, before looking to get more into your diet.
As with anything, moderation and making informed decisions are key to reaping the benefits of magnesium without putting your health at risk.
How much magnesium do you need per day?
Here’s a breakdown of the recommended amounts for all ages:
| Age | Recommended Daily Intake of Magnesium |
|---|---|
| 1-3 years | 80 mg |
| 4-8 years | 130 mg |
| 9-13 years | 240 mg |
| 14-18 years (male) | 410 mg |
| 14-18 years (female) | 360 mg |
| 19-30 years (male) | 400-420 mg |
| 19-30 years (female) | 310-320 mg |
| 31+ years (male) | 420-450 mg |
| 31+ years (female) | 320-360 mg |
Where can you get magnesium?
There are two ways you can get more magnesium into your diet:
The food you eat
And taken as a supplement
Food sources
Here are some food sources that are high in magnesium:
Green leafy vegetables - one cup of cooked spinach gives you 39% of your daily recommended amount
Almonds - 28g gives you 19% of your daily recommended amount
Avocado – one medium avocado gives you 15% of your daily recommended amount
Black beans – one cup gives you 30% of your daily recommended amount
Salmon – one fillet gives you 13% of your daily recommended amount
Yoghurt – one cup of low fat yoghurt gives you 12% of your daily recommended amount
Other sources include pumpkin seeds, whole grains, bananas, figs, and tofu.
Supplements
While you can get magnesium from whole foods, you may find you can't meet your daily magnesium needs through diet alone.
Magnesium supplements are an easy way to make sure you get what you need.
They are widely available in pharmacies, health stores, and online.
Here are a few magnesium supplements we recommend:
What type of magnesium is best for menopause?
When it comes to magnesium supplements for menopause, magnesium glycinate is considered the best option.
This form of magnesium is easily absorbed by the body and is less likely to cause digestive issues compared to other forms of magnesium.
Magnesium citrate and magnesium oxide are also good options, but they may have a laxative effect and can cause digestive discomfort in some individuals.
It's important to talk to your coach or healthcare provider before taking any magnesium supplements, as they can recommend the best type and dosage based on individual needs and health history
Here are a few magnesium supplements we recommend:
As we’re getting towards the end of this article, is time to wrap things up..
Is magnesium good for menopause?
Yes, magnesium is good for menopause. Magnesium can help alleviate symptoms of menopause such as hot flashes, night sweats, mood swings, and insomnia.
Magnesium also plays a crucial role in maintaining bone health, which is particularly important for menopausal women who are at a higher risk of osteoporosis.
Additionally, magnesium can help regulate hormones and support a healthy immune system.
Overall, adding magnesium to your diet or taking supplements can be beneficial for menopausal women.
Befoe you go, we’d like to ask you a question…
After reading this article, will you look to get more magnesium into your diet? If so, we’d love to hear your experience of doing so in the comments below!
If you have more questions on magnesium for the menopause
Should I take magnesium during perimenopause?
Yes, taking magnesium during perimenopause can be beneficial.
Perimenopause is the transitional period leading up to menopause, and many women experience symptoms such as hot flushes, night sweats, mood swings, and sleep disturbances during this time.
Magnesium can help alleviate these symptoms and support overall health during this transition.
Additionally, magnesium plays a key role in maintaining bone health, which is important during perimenopause and menopause.
However, it's always a good idea to talk to your coach or healthcare provider before starting any new supplement regimen, including magnesium, to ensure it's safe and appropriate for you.
Does magnesium help with night sweats?
Yes, magnesium can help with night sweats.
Night sweats are a common symptom of menopause and can be caused by hormonal fluctuations.
Magnesium can help regulate hormones and improve sleep quality, which can reduce the frequency and severity of night sweats.
Additionally, magnesium has a calming effect on the nervous system, which can help reduce anxiety and promote relaxation.
However, it's important to talk to your coach or healthcare provider before taking any magnesium supplements to ensure it's safe and appropriate for you.
They can also advise on the best type and dosage of magnesium supplements for your specific needs.
What is the role of magnesium in menopause?
The role of magnesium in menopause is multifaceted.
Magnesium can help alleviate common menopausal symptoms such as hot flashes, night sweats, mood swings, and insomnia.
It can also support bone health, which is particularly important for menopausal women who are at a higher risk of osteoporosis.
Magnesium can regulate hormones and support a healthy immune system, which can help with overall wellbeing during this transitional time.
Additionally, magnesium has a calming effect on the nervous system, which can help reduce anxiety and promote relaxation.
Overall, magnesium plays an important role in supporting the health and wellness of menopausal women.
How can magnesium help alleviate menopausal symptoms?
Magnesium can help alleviate menopausal symptoms by regulating hormones, improving sleep quality, and reducing anxiety.
Hormonal fluctuations during menopause can cause hot flashes, night sweats, and mood swings, but magnesium can help regulate hormone levels and reduce the severity and frequency of these symptoms.
Additionally, magnesium has a calming effect on the nervous system, which can help reduce anxiety and promote relaxation.
This can help improve sleep quality and reduce symptoms such as insomnia and restlessness.
Magnesium can also support bone health, which is particularly important for menopausal women who are at a higher risk of osteoporosis.
Overall, magnesium can be a safe and effective way to alleviate menopausal symptoms and support overall health during this transitional time.
Which magnesium is best for menopause?
There are several types of magnesium that can be beneficial for menopause, but magnesium glycinate is considered the best option.
This form of magnesium is highly absorbable by the body and has a lower risk of causing digestive issues compared to other forms of magnesium.
Magnesium citrate and magnesium oxide are also good options, but they may have a laxative effect and can cause digestive discomfort in some individuals.
However, it's important to consult with your coach or healthcare provider before taking any magnesium supplements, as they can advise on the best type and dosage based on individual needs and medical history.
What is the recommended dosage of magnesium for menopausal women?
The recommended dosage of magnesium for menopausal women is 320 milligrams per day.
However, individual magnesium needs can vary depending on factors such as diet, health status, and medications.
It's important to talk to your coach or healthcare provider to determine the appropriate dosage of magnesium supplements for your specific needs.
They can also advise on potential drug interactions and any possible side effects.
In some cases, magnesium levels can be checked with a blood test to determine if supplementation is necessary.
It's important to follow the recommended dosage and not exceed it, as taking too much magnesium can cause digestive discomfort and other side effects.
