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How Much Magnesium Should A Menopausal Woman Take

What Is Magnesium Deficiency

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Over 50% of people in the United States do not get enough magnesium in their diet. Women are particularly at risk for magnesium deficiency, especially postmenopausal women. Because of the prevalence of osteoporosis after menopause, reduced bone density leads to a decrease in magnesium in around 84% of postmenopausal women. People who are obese and have chronic health conditions are also at greater risk for magnesium deficiency. Signs of magnesium deficiency include:

  • Fatigue
  • Gastrointestinal upset including constipation
  • Low appetite

There are many factors that contribute to magnesium deficiency. For example, the standard American diet is high in processed and refined foods. Additionally, our food crops have decreased in magnesium content with modern agricultural practices, making it harder to get magnesium through our diet naturally. Furthermore, the increase of chronic diseases and medication usage has added to the rise in magnesium deficiency.

How Should You Supplement With Magnesium

The best sources of magnesium are food sources since these also contain other important vitamins and minerals, but if dont eat enough of the foods that contain magnesium, then you may want to consider supplements.

Check with a physician or pharmacist before supplementing with magnesium especially if you are taking other medications. There are several forms of magnesium to choose from. Magnesium citrate seems to be the best tolerated since other forms may cause diarrhea. Magnesium supplements should be taken with food.

Too much magnesium from supplements can have serious side effects such as diarrhea or low blood pressure.

Magnesium For Joint Pain & Mobility

As we age, our bodies become more susceptible to joint pain. This often occurs when the cartilage on our bones degrades, reducing the cushion between our joints and resulting in stiffness, pain and loss of mobility. Magnesium helps protect this cartilage.1

Magnesium also plays an important role in increasing overall bone strength. Since, cartilage aside, a whopping 60% of our bodys magnesium is stored in our bones, its especially important that we get enough magnesium during the menopausal stage of life. 2

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Choosing The Right Magnesium Supplement

Sometimes, even if you are eating hormone-balancing foods, you need magnesium supplementation too. Heres a rundown on some supplement options:

  • Magnesium glycinate: This is the Rolls Royce of magnesium because it is a gut-friendly form that is highly bioavailable and better tolerated, causing fewer side effects like diarrhea. I especially recommend the chelated form, which is broken into amino acids which do not complete for absorption with other minerals making it highly bioavailable. I particularly like the Wellena Magnesium Replenish. This unique form of magnesium has been shown to be effective for individuals with the greatest impairments in magnesium absorption, including those with inflammatory bowel conditions, among whom the prevalence of overt magnesium deficiency may be as high as 86%. I recommend starting with one 300mg dose and then go up if you feel youre not seeing enough benefit.
  • Magnesium citrate: Combines the mineral with citric acid and may have laxative effects. If you cant afford to buy magnesium glycinate, this is the next best option. If you are chronically constipated it is also a good choice because it can cause loose stools. I like the WellenaMagnesium Citrate.
  • Magnesium oxide: This is the cheapest form of magnesium and is not well absorbed and may also cause diarrhea, I, therefore dont recommend it. You can tell the commitment of a supplement company to quality if they use magnesium oxide, I generally wont trust it.

Magnesium Benefits You In A Big Way In Menopause This Mineral Helps Build Your Hormones Its A Magic Pill For Hormone Balance

Magnesium For Menopause

Many experts also hail magnesium as the great multi-tasker because it makes more than 300 body processes possible! Its important for our metabolism, brain function, bone health and more. For this reason, a deficiency can cause a wide range of symptoms.

In todays modern world, most of us have low magnesium levels. Poor diet, too much stress and a sluggish gut, affects how we absorb magnesium into our body. The recommended dietary allowance for magnesium in adult women is 320 milligrams, but many of us are nowhere near that level!

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Magnesium Reduces Heart Attack And Stroke Risk

High blood levels of magnesium are linked with a 30% lower risk of heart disease and stroke. Meanwhile a diet containing magnesium-rich foods such as nuts, whole grains and cereals, green leafy veg, berries, bananas, fish and seafood can help lower stroke risk by 22%. How? By helping quell inflammation, regulating blood clotting and combating oxidative stress .

What Foods Contain Magnesium

I always suggest that food sources are the best source of any vitamin or mineral. Foods that contain magnesium are healthy and are a great way to improve your diet. Some of the best sources include:

  • Nuts like almonds, cashes and peanuts
  • Seeds like hemp seeds, sesame seeds, pumpkin seeds, and sunflower seeds
  • Vegetables like broccoli and spinach
  • Legumes including black beans, kidney beans, black eyed peas and soy.
  • Whole grains like oats, brown rice, quinoa and wheat

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Lowers Premenstrual Symptoms And Osteoporosis Risk

Magnesium also relieves symptoms of premenstrual syndrome. Its particularly helpful for bloating, insomnia, swelling of legs, weight gain and tenderness of breasts.

Combining magnesium with vitamin B-6 boosts its effectiveness. Scientists also know that a deficiency in magnesium, in addition to low calcium and vitamin D, plays a role in the development of osteoporosis. By consuming these nutrients more often and doing weight-bearing exercises, you can lower your risk.

It Keeps Bones Strong

Why you need magnesium during menopause

During the menopause women can lose up to 10 per cent of bone density. Magnesium is needed to regulate the flow of calcium in and out of bones, which is important for the prevention of osteoporosis in postmenopausal women. Women with osteoporosis have significantly lower levels of magnesium than those without the condition, and those with the lowest intakes were at greater risk of hip fractures.

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The Connection Between Magnesium And Reversing Osteoporosis

Magnesium acts to balance calcium in our body, much like progesterone balance the effect of estrogen, and omega-3 balances omega-6 fatty acids.

Magnesium has been shown to prevent the formation of calcium oxalate crystals, the most common cause of kidney stones. Studies have shown that 500 mg a day of magnesium reduce the recurrence rate of kidney stones by as much as 90%. Magnesium is also nature’s “calcium channel blocker”, preventing the entry of excessive calcium in to the cell that causes contractions, contributing to chest pain, hypertension, and arrhythmias. Magnesium deficiency can cause various abnormalities of calcium metabolism, resulting in the formation of calcium deposits in arteries. Osteoporotic women who were deficient in magnesium had abnormal calcium crystals in their bones, whereas osteoporotic women with normal magnesium status had normal calcium crystals in bone.

Magnesium balances the body’s calcium supply and keeping it from being excreted. Without enough magnesium and other trace minerals, calcium ingested, especially if excessive, will be deposited not in the bone but perhaps in the wall of our arteries.

Protect Yourself From Magnesium Thieves

Even if you seem to be getting enough magnesium in your diet, there are many lifestyle habits that can destroy magnesium in your body, or prevent it from being properly absorbed. The top five magnesium thieves are sugar, stress, caffeine, alcohol and cigarettes.; While its not possible for any of us to avoid all of these completely, just be aware that excessive amounts of any of the above steal away what magnesium you have, so take a look at that list and think about what you need to cut down or cut out.

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It Can Help To Relieve Constipation

Dr Sarah Brewer, GP and Healthspan Medical Director, explains why the menopause can cause âblockagesâ, so to speakâ¦

âThe female bowels are sensitive to hormonal fluctuations, and may trigger constipation or other digestive issues in some women. Other factors include changes in bowel bacterial balance and lower intakes of nutrients such as magnesium, plus vitamin D deficiency, all of which can be contributors to constipation. There may be reduced exercise levels and changes in medication, too, which can also aggravate constipation.â

Epsom salts were often prescribed as a laxative in Victorian times given the laxative effect of magnesium sulphate. Doctors prescribe magnesium in high doses to clear the bowel before surgery in this area of the body. The laxative effect of magnesium may be beneficial for people suffering with constipation and IBS as this mineral has a muscle relaxing effect that may help to soothe bowel spasms. Try taking a magnesium supplement in the evening before bed.

How To Max Your Magnesium Intake

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Aside from increasing your intake of magnesium rich foods you can also try taking a supplement for a couple of months to see if this helps. Choose a supplement that contains magnesium citrate, which is better absorbed in the body, such as Heathspan Opti-Magnesium . Try taking your supplement at night as this may help with muscle relaxation and has been shown by some studies to help promote good sleep.

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Are Calcium Supplements Effective

Although many research studies have shown that taking calcium supplements does slow bone loss and can reduce fractures, some recent research now suggests they may not as effective as once thought. Here are a few relevant studies

  • A 2015 meta-analysis of 59 randomised controlled trials concluded that both increasing dietary calcium, and taking calcium supplements, resulted in small increases in bone mineral density .
  • Increasing dietary calcium increased BMD by 0.6-1% at the hip and total body at 1 year, and by 0.7-1.8% at both these sites plus at the hip and vertebral spine at 2 years.
  • Calcium supplements increased BMD by 0.7-1.8% at all 4 of these sites, but also at the forearm, by 1 year, then at 2, and 2.5 years.

The results from taking increased calcium in the diet, and from taking calcium supplements, were felt to be broadly similar.

Do I Need Monitoring On Calcium Supplements

If you have had an osteoporotic fracture and are being assessed and treated for osteoporosis, you should have a medical review.; It can be easy to just get your calcium and vitamin D as a repeat prescription, however, see your GP or your pharmacist for a medication review perhaps once a year or 18 months, or if there has been a change in your health.

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Are You Missing This Magic Mineral

If you’re menopausal and struggling to sleep at night, or feel chronic fatigue, have muscle cramps, low mood, eye twitching, try taking Magnesium – the magic mineral.

Magnesium is one of the most important minerals in the body and is required for hundreds of enzymes to work properly. It can be particularly effective during the menopausesupporting both both heart and bone health. It can also help with menopausal insomniaand other symptoms such as low mood.

Yet, surprisingly, adult women do not get enough magnesium from their diet: we need approx 300mg a day .

It May Boost Exercise Performance

Which FORM of Magnesium Should YOU Take?

Magnesium assists to move blood sugar into your muscles and dispose of lactic acid, which can build up in muscles during exercise and cause pain.

Studies have shown that supplementing with magnesium can boost exercise performance for athletes, the elderly and people with chronic disease. Magnesium supplements enhance exercise performance and has been proven in several studies.

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It Lowers The Risk Of Heart Attack And Stroke

The risk of heart disease for women increases after the menopause and falls in line with that of men. Low magnesium levels are associated with artery health issues and may cause spasms, calcification and unwanted blood clots, which are more pronounced with stress. A large study involving more than 300,000 people, found that an increase in circulating blood levels of magnesium was associated with a 30 per cent lower risk of heart attack or stroke. This same study also found that an increase in magnesium from food by 200mg per day reduced the risk of heart disease by 22 per cent.

Why Magnesium Is Essential During The Menopause

Magnesium plays a role in more than 300 biochemical reactions in the body . Beyond helping to maintain normal muscle and nerve function, this mineral supports normal psychological function and protects bones and teeth. Magnesium also contributes to energy metabolism, as well as supporting the reduction of tiredness and fatigue.This impressive, multi-tasking mineral is often recommended for menopause due to its far-reaching health credentials. Here, we uncover how magnesium may support you throughout this hormonal transition, and how best to supplement it in your diet.

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Is Magnesium Good For Menopause

Magnesium plays a vital role in health throughout all life stages. During menopause, its important for keeping bones strong and preventing osteoporosis, or weakening of bones. Magnesium may also reduce unwanted side effects of menopause, such as difficulty sleeping and depression while supporting heart health.

How Much Magnesium Does A Menopausal Woman Need


For most menopausal women, we advise between 250 400mg of magnesium daily. MagAsorb Ultra 375mg is an excellent choice for its absorption and quality.Magnesium is a powerful and versatile mineral that can support many areas of your physical and psychological health in menopause. Throughout this natural hormonal transition, you should try to eat plenty of magnesium-rich foods or take a quality supplement as an insurance policy.Learn more about managing your health in menopause in our Menopause hub


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Black Cohosh: Help For Hot Flashes

Black cohosh is one of the most well studied supplements for menopause. It’s made from the root of the North American black cohosh plant. Several studies have found it helps — especially with hot flashes — when compared to placebo . But other studies haven’t found a benefit. One warning: Don’t use it if you have liver problems.

Learn More With Overcoming Estrogen Dominance

The body has an amazing ability to heal. We just need to give it the right resources.

In Overcoming Estrogen Dominance, my goal is to empower and give you the tools to take control of your hormones and health.

More than 70% of women experience estrogen dominance. The symptoms range from lumpy and fibrocystic breasts to thyroid nodules, hot flashes, fibroids, uterine polyps, painful, heavy or irregular periods to infertility and miscarriages, from mood swings to insomnia, weight gain to fatigue.

So many women have experienced the pain and frustration that comes when they feel their symptoms and complaints are dismissed or minimized. This is particularly true for women who are experiencing the symptoms of hormone imbalance. Even when doctors do offer treatment, its typically in the form of prescription medication or invasive surgical procedures.

In Overcoming Estrogen Dominance, I hope to show that those extreme interventions are often unnecessary, and to give women a roadmap to reverse estrogen dominance using food, herbs, supplements and natural protocols to rebalance hormones.

To get your copy of Overcoming Estrogen Dominance, go here.

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Dr Deborah Lee Dr Fox Online Pharmacy Explores The Issue Of Calcium Supplementation And Shares Her Own Personal Experience After Recently Suffering Her First Osteoporotic Fracture

  • Are you going through menopause, or are you postmenopausal?
  • Are you taking calcium supplements?

If so, you probably agree that its very difficult to find any good information about calcium supplements for menopausal women.

Im 58, Ive been on HRT and calcium supplements for 7 years, but despite this, Ive just had my first osteoporotic fracture my left wrist. I started looking into the whole issue of calcium supplementation. In this post, I share my findings.

All About Vitamin B12 And Menopause

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In general, there is much confusing surrounding which vitamin and mineral supplements women should take as they transition into their infertile years. Even though vitamin B12 is often recommended, not many women really understand why.

Continue reading to learn all about vitamin B12 and menopause, including what it is, why it’s important in aging individuals, how its deficiency is related to menopause, and much more.

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Turmeric As An Antidepressant

Depressive symptoms are very common during perimenopause. Surprisingly low estrogen levels and depression have little or no correlation.

Researchers have analysed and confirmed that factors such as later-stage perimenopause, sleep disruption, current stress, and the presence of hot flashes are related to the depressive symptoms.

Turmeric has proven antidepressant activities in animal studies.

A clinical trial held in Government Medical College, Gujarat, India evaluated the safety and efficacy of curcumin as an antidepressant in comparison to fluoxetine or Prozac.

Results of this trial confirmed that curcumin has comparable antidepressant activities to that of fluoxetine but unlike other antidepressants, curcumin does not cause adverse effects.

Curcumin is also effective in controlling anxiety. Its anti-anxiety activity is comparable to diazepam.

It boosts DHA levels which are vital for controlling anxiety and essential for brain development and functioning.

What does this mean? ;It is ok to be nervous, anxious or depressed in this phase.;Its your hormones at work. Surprisingly turmeric can help in dissipating your blues!

Powerful Magnesium Benefits For Menopausal Women

For those of you who follow my articles, you know that Im all about living a healthy lifestyle. Eating healthy is non-negotiable for me! I enjoy having a rainbow of veggies and greens in a big bowl of salad or mixed into a smoothie!

We get nutrients from our food, and magnesium is one that you can find in many plant-based sources. Magnesium is the fourth most abundant mineral in the body. Studies say that people who have higher dietary intake of magnesium live longer.

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