Magnesium for menopause symptoms is a trending topic. Of course, nutritionists have recommended consuming an adequate amount of magnesium in the diet for decades. However, many did not explicitly recommend magnesium for menopause symptoms.

Magnesium is a mineral that is important for our overall health.  However, it is vital for women experiencing premenopausal symptoms.  Furthermore, it eases the transition into menopause.  This article explains the relationship between magnesium and menopause, its benefits and side effects, types of supplements, and how to increase your dietary intake.

What Is Magnesium and Why Do We Need It?

Magnesium is sometimes referred to as the body’s spark plug. Indeed, it is one of the body’s most vital micronutrients. Specifically, it is one of the 19 minerals essential for life and the fourth most common mineral stored in the body. Furthermore, magnesium is a cofactor for more than 300 enzyme systems and 600 biochemical reactions in the body.

Among other things, magnesium works in the body to:

• Produce energy
• Create new proteins from amino acids
• Aid muscle contraction and relaxation
• Regulate mood
• Support healthy bones and teeth
• Support normal blood pressure
• Maintain hormone levels
• Regulate neurotransmitters
• Maintain normal heart rhythm
• Regulate blood sugar
• Improve exercise performance
• Reduce inflammation

Signs and Symptoms of Magnesium Deficiency

It is difficult to determine magnesium status since most of it is inside bones, muscles, and soft tissue. In fact, only 1% of magnesium is stored in the blood. Some of the symptoms of magnesium deficiency include:

• Tiredness, fatigue
• Brain fog
• Muscle twitches and cramps
• Restless leg syndrome
• Bloating
• Nausea
• Excessive sweating
• Drowsiness
• Difficulty sleeping
• Osteoporosis
• High blood pressure
• Irregular heartbeat

Interestingly, some of these symptoms are similar to perimenopause symptoms and menopause symptoms.

How Magnesium Helps to Relieve Menopause Symptoms

Menopause is not a disease or dysfunction of the body. Indeed, it is a natural phase of a woman’s life. Menopause has three distinct stages—perimenopause, menopause, and post-menopause. So, what’s the difference between these three stages?

Well, perimenopause is the phase when your ovaries gradually stop working. As a result, the hormones (estrogen and progesterone) start to decline. This causes your menstrual cycle to lengthen, and the flow becomes irregular and erratic. During this time, you may have occasional hot flashes, vaginal dryness or itching, and night sweats. Notably, perimenopause can last 2 to 10 years.

With menopause, your body produces very little estrogen and progesterone, and your period has stopped for 12 consecutive months. Menopause usually starts around age 50. However, the age when your older female relatives reached menopause is good to know. So, talk to your mother, maternal aunts, and older sisters about their menopause experience. Menopause also occurs after a total hysterectomy or any surgery where the ovaries are removed.

Once you no longer have a period for 12 consecutive months, you are postmenopause. Unfortunately, these terms can be quite a mouthful. Thus, many women just say “menopause.”

Magnesium and Bone Health

Most of the body’s magnesium is stored in your bones. Thus, magnesium plays a vital role in preventing osteoporosis. The natural drop in hormone levels during menopause often leads to bone loss in 10-30% of postmenopausal women. The risk for osteoporosis (low bone density) increases with age. Healthcare providers often recommend magnesium supplements to women with osteoporosis.

Magnesium and Heart Health

Heart disease is the leading cause of death among older women. It is important to state that menopause does not cause heart disease. However, the drop in estrogen levels increases the risk of high blood pressure and elevated triglycerides and LDL (bad) cholesterol.

As stated earlier, magnesium is needed for overall heart health. Specifically, magnesium is important for heart muscle contractions and nerve impulses, which are important for a normal heartbeat.

Magnesium and Mental Health

Many women report symptoms of anxiety and depression during menopause. Since magnesium plays a vital role in brain function, mood regulation, and stress response, magnesium supplements may temporarily relieve symptoms of depression and anxiety.

Magnesium and Sleep

Night sweats and hot flashes make it difficult to have a good night’s sleep. Magnesium is a recent treatment for insomnia and sleep disorders. So, how does it work? Well, magnesium promotes sleep by increasing muscle relaxation and regulating the body’s circadian rhythms. Magnesium oil is often applied topically to the skin about 30 minutes before bedtime.

Magnesium for Menopause: How Much Do you Need?

Although magnesium is found in all food groups, 50% of U.S. adults consume less than the recommended daily amount of magnesium.

Recommended Dietary Allowance (RDA) for Adult Females:

• 310 mg/day for women 19-30
• 350 mg/day for pregnant women 19-30
• 310 mg/day for lactating women 19-30
• 320 mg/day for women 31-50
• 360 mg/day for pregnant women 31-50
• 320 mg/day for lactating women 31-50
• 320 mg/day for women 51+

Tolerable Upper Intake Levels (UL) for Adult Females

The upper intake level (UL) of a nutrient is the maximum daily intake that is unlikely to cause harm or side effects.

For magnesium, the UL for adult women is 350 mg/day from supplements.

Good Dietary Sources of Magnesium for Menopause

Magnesium is naturally present in many foods. Indeed, magnesium deficiency is rare. However, many people do not consume a variety of foods that are good sources of magnesium. A contributing factor is soil depletion of magnesium.

Not only is magnesium essential for humans and animals, but it is also essential in plants. Magnesium is vital for chlorophyll pigments and serves as a cofactor of enzymes for photosynthesis and metabolism. The magnesium content in fruits and vegetables dropped in the last five decades. Additionally, about 80% of this vital mineral is lost during food processing. Furthermore, the magnesium content in meat is affected as a result of low magnesium in the food chain.

Despite these factors, it is still vital to use foods as the first line of defense against magnesium deficiency. The body still needs a diet rich in magnesium to metabolize food and supplements to fuel the body. Indeed, low levels of magnesium leave the body tired and sluggish. In general, good sources of magnesium are found in most food groups.

Nuts

• Almonds
• Cashew
• Walnuts
• Peanuts
• Filberts

Seeds

• Pumpkin seeds
• Chia seeds
• Sesame seeds
• Flaxseeds

Peas and Beans

• Edamame
• Soybeans
• Tofu
• Black beans
• Kidney beans
• White beans
• Navy beans

Vegetables

• Spinach
• Swish chard
• Arugula
• Broccoli
• Brussel sprouts
• Avocado
• Potato with skin

Fruits

• Bananas
• Apples

Grains

• Whole grains
• Wheat germ
• Brown rice
• Quinoa
• Oatmeal
• Oat bran
• Fortified breakfast cereals

Fish

• Salmon
• Mackerel
• Halibut
• Sardines

Dairy

• Milk
• Cultured milk
• Yogurt

Other Sources

• Cocoa
• Dark chocolate

Magnesium Supplements for Menopause

As mentioned previously, magnesium deficiency is rare. Thus, there are few reasons to routinely take magnesium supplements for menopause symptoms or other conditions. However, a healthcare professional may prescribe a magnesium supplement if the body has problems absorbing it. For example, women with osteoporosis often use a magnesium supplement.

Magnesium supplements are available online and at your local grocery store and pharmacy as tablets and liquids. Additionally, many also people apply magnesium oil sprays, lotions, and gels directly to the skin.

Magnesium Tablets

Supplements are available without a prescription. Magnesium supplement tablets come most often as magnesium oxide. They are usually sold as 250 mg and 400 mg. However, these forms are a bit more difficult to absorb than the popular magnesium complex supplements.

Magnesium glycinate is a chelated form of magnesium and is one of the most absorbable forms of magnesium. Additionally, some very absorbable magnesium supplements are sold as a “magnesium complex.” This complex contains three or more types of magnesium–oxide, citrate, malate, taurate, aspartate, or glycinate.

Magnesium Liquids

Liquid magnesium supplements most often come as magnesium citrate and magnesium chloride. However, many liquids also contain trace minerals and are sold as “nerve tonics.” The easily absorbable liquid can be added to food and drinks. Liquid magnesium has a strong taste. Consult your healthcare provider before using liquid magnesium since most dosage exceeds the recommended upper intake levels.

Magnesium Oil Sprays and Lotions for Menopause Symptoms

My favorite way to use magnesium is as an oil spray or lotion. Magnesium oil is made by mixing magnesium chloride and distilled water. Technically, the product does not contain any oil. Instead, the mixture has an “oily” feel.

Magnesium oils and lotions absorb easily when applied to the skin. Notably, people do not use these products as dietary supplements. Instead, magnesium oils, lotions, and sprays are used to:

• Relieve muscle cramps
• Relieve restless leg syndrome
• Reduce muscle spasms and pain
• Relieve menstrual cramps
• Improve sleep
• Hydrate skin
• Relieve constipation (when rubbed on the stomach)

Some of my favorite topical magnesium products are:

• Magnesium oil spray
• Ancient Minerals magnesium oil spray
• Ancient Mineral magnesium gel
• Life-Flo magnesium lotion

Health Risks of Excessive Magnesium

Consuming too much magnesium from food does not pose a health risk. Indeed, the kidneys do an excellent job of excreting excess amounts in the urine.

A large intake of magnesium through supplements, laxatives, and antacids can cause severe symptoms such as:

• Diarrhea
• Nausea
• Vomiting
• Muscle weakness
• Tiredness, fatigue
• Low blood pressure
• Irregular heartbeat
• Cardiac arrest
• Difficulty breathing
• Facial flushing
• Urine retention
• Impaired kidney function

Now, It’s Your Turn

Well, I hope you feel more educated about the benefits and possible side effects of magnesium for menopause and hormone balance.  Menopause presents several challenges due to changes in hormonal levels. Additionally, magnesium levels often drop during menopause.

While magnesium is beneficial to many women, it has several side effects at high levels. Thus, women should first focus on dietary sources of magnesium. Additionally, multivitamins for women over 50 have adequate amounts of magnesium.

Please note that this information is not meant to contradict advice from your healthcare provider.  Talk to your healthcare provider before taking any supplements.

I think you will also enjoy the blog posts on essential oils for menopause, apple cider vinegar for hot flashes, intermittent fasting for women over 40, adding journal writing to your self-care routine, and box breathing to calm and energize you. 

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