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Menopause typically occurs in the late 40s or early 50s when the woman hasn’t menstruated for 12 months.
During this transformative time, women’s hormone levels fluctuate rapidly and bring about a range of symptoms, like hot flashes, night sweats, mood swings, and sleep disturbances. These can be really difficult to deal with!
So, if you’re a menopausal woman seeking relief without turning to pharmaceuticals, consider the remarkable benefits of magnesium.
This essential mineral has gained attention for its potential to ease menopausal discomforts and promote overall well-being. In this article, we’ll explore the power of magnesium in menopause, what type to select, and how much to consume. Let’s dive in!
Is magnesium good for menopause?
Magnesium plays a vital role in numerous bodily functions. It is involved in:
- Energy production,
- Muscle and nerve function,
- Bone health, and
- Blood pressure regulation.
When a woman goes through menopause, the hormonal changes affect the body’s ability to absorb and retain magnesium properly. Menopausal symptoms like hot flashes, night sweats, and stress can also increase magnesium excretion.
This leads to magnesium deficiency in menopause, and so women may experience a decline in the bodily functions outlined above. So, yes, taking magnesium for menopause can work wonders for your health.
But, that’s not all. You can also take magnesium for menopause symptoms, like:
Sleep disturbances
Menopause can cause difficulties with sleep, like trouble falling asleep or waking up often during the night. Magnesium supports better sleep by helping to relax the body and regulate sleep hormones. So, taking magnesium can improve your chances of getting a good night’s rest and feeling more refreshed during the day.
Heart palpitations
Some women experience irregular heartbeats or sudden loud thumping in their hearts during menopause. Although this might feel worrisome at the moment, there’s no special reason behind it. Just hormonal changes and the impact of stress!
Magnesium can help you out with this symptom. It has muscle-relaxing properties that can calm the heart and maintain a steady rhythm — reducing the occurrence of palpitations.
Joint pain
Joint discomfort and stiffness are common symptoms of menopause. Magnesium can help reduce your joint pain through its anti-inflammatory and muscle-relaxing properties.
It will ease inflammation around the joints, relax tense muscles, and support bone health. It will also promote healthy nerve function to reduce pain perception.
Weight gain
Menopausal women often experience changes in metabolism and insulin sensitivity, which can lead to weight gain around the belly and waist. Magnesium helps in regulating insulin and supporting metabolic processes.
This can contribute to weight management efforts. But please note it won’t directly reduce your weight. You need to combine magnesium intake with a balanced diet, regular exercise, and other healthy lifestyle habits.
Otherwise, you won’t be able to achieve weight management goals effectively during menopause.
How to consume magnesium for menopause?
Now that we know magnesium benefits for menopause, let’s have a look at how you can consume it.
Magnesium-rich foods
The best way is to incorporate magnesium-rich foods into your diet. Some examples include:
- Leafy green vegetables (spinach, kale)
- Nuts (almonds, cashews)
- Seeds (pumpkin seeds, sunflower seeds)
- Whole grains (brown rice, quinoa)
- Fish (salmon, mackerel)
This method is generally preferred over supplements because the magnesium in food is in a form that the body is naturally designed to process. So, your body doesn’t have to work extra hard to digest and absorb it.
Plus, magnesium-rich foods often come with other beneficial nutrients, such as vitamins, minerals, and antioxidants. These nutrients work together to support overall health and well-being.
Magnesium supplements
If you have difficulty getting enough magnesium from your diet alone, consider taking magnesium supplements. They are an additional source of magnesium and are intended to be taken orally.
You can find them in various forms, such as capsules, tablets, powders, and liquids. You’ll also find different types of magnesium (more on this later!). So, always consult your healthcare provider before starting any new supplements to ensure they are appropriate for your health and needs.
Topical magnesium
Some women find relief from menopausal symptoms by using magnesium oil or creams topically. These products are applied directly to the skin, allowing the magnesium to be absorbed through the skin into the bloodstream.
However, it is not recommended because many products contain other harmful ingredients. It’s best to either consume magnesium-rich foods or supplements. If you really want to try topical magnesium, seek your healthcare provider’s advice on which product is the safest for you.
What type of magnesium is best for menopause?
Magnesium is never found in its pure form. It’s a reactive chemical that needs to be bound with another chemical to form a compound. So, companies use different magnesium compounds in supplements.
As a menopausal woman, you must take a supplement that has the purest and safest magnesium type. It’s possible to experience adverse effects otherwise!
Generally, these two types of magnesium are commonly recommended for menopause:
- Magnesium Citrate
This form is well-absorbed by the body, which makes it effective in addressing potential magnesium deficiencies during menopause. It also has a gentle laxative effect. So, women with constipation and irregular bowel movements will specifically benefit from it.
Moreover, it reduces stress, eases muscle tension, and supports bone health during this transformative phase.
- Magnesium Glycinate
Similar to citrate, magnesium glycinate is also highly bioavailable. It absorbs quickly into the bloodstream and provides better results. It is also gentle on the stomach, which makes it a preferred choice for those with sensitive digestive systems.
Magnesium glycinate is also known to reduce depression and anxiety that come with menopause.
Please note!
If you’re considering magnesium supplementation, it’s always a good idea to consult with your healthcare provider to determine the right dosage and form of magnesium that suits your specific needs during menopause.
How to pick a magnesium supplement for menopause?
Selecting the type of magnesium is the first step of this process. Once you’re through with it, consider the following factors to make an informed choice:
Dosage
Check the dosage per serving on the supplement label. The recommended daily intake of magnesium for adult women is around 310-320 mg. Ensure the supplement aligns with your specific magnesium needs, considering both dietary intake and any existing deficiencies.
Additional ingredients
A magnesium supplement has a lot of additional ingredients that companies use to stabilize the product. Some of these can be particularly harmful, so always check the ingredient list to ensure it is clean and safe.
You should avoid formulations with too many artificial colors, flavors, sweeteners, preservatives, GMO ingredients, and common allergens (like soy, gluten, and nuts). Also, steer clear of Titanium Dioxide.
It is classified as a carcinogen by the European Food Safety Authority (EFSA). However, both FDA and Health Canada have allowed its use as a food coloring. So, there’s a lot of debate surrounding the safety of titanium dioxide. It’s best to avoid it altogether.
Quality and Brand
Choose a reputable brand known for producing high-quality supplements. Although these supplements may be pricey, it’s way better than risking your health. You can further ensure reliability by looking for third-party testing and certifications, like:
- USP Verified Mark
The United States Pharmacopeia (USP) verification mark indicates that the supplement has been independently tested for quality, purity, and potency. It ensures that the product meets specific standards and is free from contaminants.
- NSF International Certification
The NSF International certification ensures that the supplement has undergone rigorous testing and meets high standards for safety and quality. Look for products with the NSF Certified for Sport® mark, especially if you are an athlete concerned about banned substances in supplements.
- ConsumerLab.com Seal
ConsumerLab.com is an independent testing organization that evaluates dietary supplements for their quality and ingredients. Products with the ConsumerLab.com Seal have passed their testing for accuracy and safety.
- Non-GMO Project Verified
If you prefer non-genetically modified supplements, look for the Non-GMO Project Verified seal, which ensures the product is free from genetically modified organisms.
Consider your health status
If you have any existing medical conditions or are taking medications, discuss with your healthcare provider to ensure the magnesium supplement is safe and suitable for you.
How much magnesium for menopause?
The recommended daily intake of magnesium for women during menopause is around 310-320 mg. However, individual needs may vary based on factors like age, overall health, and dietary habits.
Remember not to exceed the recommended daily intake. Both magnesium and menopause don’t have a directly proportional relation. This means taking too much magnesium won’t help reverse your menopause symptoms.
Instead, excessive magnesium can make things worse!
You can experience digestive issues and body pain. It can also interfere with your body’s ability to absorb other minerals, causing severe deficiencies.
So, if you’re considering taking a magnesium supplement for menopause, consult with your doctor to determine the appropriate dosage. They can help you find the right balance to support your overall well-being during this transitional phase.
