Magnesium is involved in about 300 metabolic reactions in the human body. This mineral supports proper psychological function and preserves bones and teeth in addition to aiding to maintain normal muscle and nerve function. Magnesium aids in energy metabolism and the alleviation of exhaustion and fatigue. Because of its extensive health benefits, this amazing, multi-tasking mineral is frequently prescribed for menopause and perimenopause. In this article, we’ll look at how magnesium may help you through this hormonal shift and how to get enough of it in your diet.

Is Magnesium good for perimenopause and menopause?

Magnesium can in fact be a very important tool in your arsenal to help with hormonal imbalances. Here are the reasons why it is so important: 

• Sleep

Sleep difficulties affect around 60% of menopausal women. Hot flushes, sleep-disordered breathing, such as sleep apnoea, and mood disturbances, are all exacerbated by the perimenopausal highs and lows of progesterone and oestrogen, adding to sleep problems. According to evidence, magnesium binds to the neurotransmitter gamma-aminobutyric (GABA), assisting in the stabilisation of any neuronal activity that may otherwise disrupt sleep. The parasympathetic nervous system – which promotes feelings of calm and relaxation – is also activated by the mineral. Magnesium has shown potential in boosting sleep quality in addition to relaxing the body into rest. 

• Anxiety

As oestrogen and progesterone levels drop during menopause and perimenopause, biochemical activity in the brain may be disrupted, affecting the generation of mood-regulating chemicals like serotonin. As a result, you may notice changes in your mental health, with emotions such as panic, worry, and anxiety surfacing. Aside from that, hot flushes, breast soreness, exhaustion, decreased libido, mood swings, and sleeplessness can all wreak havoc on your mental well-being and worsen worry. Magnesium is commonly advised for anxiety since it is thought to contribute to normal psychological function. According to studies, this mineral aids in the regulation of neurotransmitters in the brain. 

• Fatigue

As your body adjusts to its changing chemistry and the hormonal status during the early phases of perimenopause, fatigue is a common complaint. You may experience waves of lethargy or ‘crashing exhaustion’ when your oestrogen levels drop rapidly. Other side effects of low oestrogen, such as sleeplessness, night sweats, and frequent urination, might interrupt sleep and make you tired during the day. Magnesium is essential for energy metabolism and helps to alleviate exhaustion and fatigue. This mineral aids in the formation and stability of the ATP molecule, which provides energy for a variety of biological functions. Magnesium also aids in the conversion of carbohydrates to energy.

• Bone Health

Oestrogen is essential for bone health since it helps to control bone synthesis and turnover. However, as you approach menopause and postmenopause, the risk of osteoporosis rises due to the rapid reduction of oestrogen in perimenopause. In the 5 to 7 years following menopause, women may lose up to 20% of their bone density. Magnesium is required for calcium and vitamin D absorption and utilisation, both of which are vital for bone health. Your bones are also dense magnesium storage reservoirs, with magnesium being transported from the bones to the bloodstream when needed. As a result, enough magnesium intake is required to avoid bone density loss.

Sources of magnesium

Make a conscious effort to include high-quality magnesium sources in your diet during menopause and beyond to support your overall health. Examples of foods rich in magnesium include:

• Kale, spinach, and watercress 
• Seeds and nuts
• Kidney beans, black beans, and chickpeas 
• Oats, brown rice, and quinoa 
• Mackerel, tuna, and salmon 
• Chocolate (dark)
• Tofu

Few people obtain enough magnesium through food, despite the fact that it is possible. Magnesium is in short supply in most Western diets. High-quality supplements, on the other hand, can replenish depleted magnesium reserves. It’s crucial to remember that some types of magnesium are more bioavailable (absorbable) than others when choosing a supplement. Magnesium Citrate, for example, is much more bioavailable than other forms. Poorer forms have a lower rate of absorption and may cause stools to loosen.

Other methods to help alleviate menopausal symptoms

If you’re looking for a long-term solution to help alleviate those unpleasant symptoms of perimenopause and menopause, then bioidentical hormone replacement therapy may be the option for you.   Man-made hormones come in a variety of forms, including bioidentical hormones. The bioidentical hormone is the closest match to those created in the body. Because these hormones are chemically identical to those produced by your body, they are easily absorbed and are effective in alleviating symptoms associated with hormonal imbalances.  If you would like to learn more, click here.