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Is Magnesium Good For Menopause Symptoms

Magnesium And Cognitive Function

Magnesium Benefits For Women at Menopause| Over 50 Diet For Women’s Health

In general, magnesium can also help to support brain health, which is an important benefit as many menopausal women may experience something called brain fog during this life stage. Research suggests that decreases in attention span, processing speed, and other cognitive abilities during the menopause transition are influenced as estrogen levels decline this is what can lead to this foggy feeling. Research suggests that increasing your magnesium intake may help to improve cognitive function and brain health.6

Why Is Magnesium Important

Why is Magnesium important? Magnesium is an important mineral required by the body in order for it to stay healthy. It delivers a variety of health benefits. A diet low in magnesium is associated with low testosterone, which in turn is linked to low and irritable moods in both men and women, especially during the menopause. Supplementing with magnesium or enjoying rich sources of magnesium in your diet may also help relieve feelings of worry and tension.

Testosterone in females is very important for fat metabolism, mood, energy and libido amongst other functions. Testosterone levels naturally decline, along with other hormones, during the perimenopause and menopause, so if we can address our nutritional habits with a view to supporting levels of testosterone and paying attention to our lifestyles everything will benefit.

Are you tossing and turning each night? Magnesium can improve your sleeping pattern by regulating the neurotransmitters in the brain , calming your nervous system in readiness for sleep. Magnesium also works alongside a naturally produced hormone called melatonin, to control your body clock and sleep-wake cycles over time.

A diet rich in magnesium is vital for your body to turn digested food and supplements into energy fuel, which is needed to keep you going throughout the day. Without proper levels of magnesium, the nutrients that you take in through food and supplements cannot be metabolised into energy, leaving you feeling tired and sluggish.

Outlook: What Are The Signs That Perimenopause Is Ending

Perimenopause ends when menopause starts when you havent had a period for 12 months. Although many perimenopausal symptoms such as hot flushes and night sweats are similar to those experienced during menopause, the difference is that you’ll still have a period during perimenopause. You may have very irregular or erratic periods in perimenopause, but until you’ve gone 1 full year without having a period, you’re not in menopause.

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Thats Bad News For Slumber Time & Women In The Throes Of Menopause

Hot flashes and night sweats are caused by a complex interaction between fluctuating estrogen levels in the hypothalamus , norepinephrine, and the bodys blood vessels and sweat glands, explains Dr. Carolyn Dean, a physician and naturopathic doctor based in Kihei, Hawaii, as well as a medical advisory board member of the Nutritional Magnesium Association.

The hypothalamus, a region of the brain that regulates body temperature and is affected by hormones, can become confused by these changes in estrogen levels. Like a faulty thermostat, the hypothalamus may respond to the changes in estrogen as if it senses an increase in your bodys temperature. In an attempt to cool you down, the hypothalamus sets off a cascade of events, including dilating blood vessels to release heat and triggering sweat glands . The result is you wake up drenched and chilly, with a racing heart and a sensation of anxiety.

The good news is that there is a myriad of ways to minimize the impact of menopause and the sleep issues that come with it. From simple diet changes to hormone replacement therapy prescribed by your doctor, theres no need to suffer. Theres a help to be had!

Getting A Full Night Of Sleep After Menopause

Pin on Menopause Symptoms

Up to 60% of postmenopausal women experience insomnia or some form of sleep complication. There are a handful of reasons for menopausal insomnia. Waking up during the night is the most common complaint, as a result of other symptoms of menopause These symptoms, combined with a decline in melatonin and progesterone, two hormones that promote sleep, are thought to be the primary causes of menopausal insomnia.

Difficulty sleeping has been linked to multiple other menopause symptoms, such as irritability, weight gain, and stress.

Magnesium can mitigate sleep problems by naturally regulating your bodys clock, and relaxing muscles, and promoting the production of GABA, a neurotransmitter that decreases nervous system activity. Additionally, inadequate levels of magnesium are associated with lower sleep quality and fewer hours of sleep.

A study found that older adults who supplemented magnesium experienced a notable increase in sleep quality, quantity, and bodily production of melatonin, compared to the control group who saw none of these benefits.

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Magnesium And The Menopause

Menopause takes place when your periods stop completely and you can no longer get pregnant. Its a natural stage of life for anyone born with a womb and it usually happens between the ages of 45 and 55.

Your bodys level of stored magnesium may decline during menopause, so its important to replace it. The most direct and natural way of doing this is through eating a healthy, balanced diet, but supplements are also a popular choice.

Magnesium is a key mineral that helps to:

  • maintain healthy bones

Men usually need 300 mg daily and for women its around 270mg daily.

Why Magnesium Can Really Help With Your Menopause

June 23, 2021 by Nikki Durnford

Magnesium is an essential mineral which you need for good health. It is responsible for many biochemical processes in the body.

Amongst others, it keeps your bones healthy and your heart healthy. Magnesium keeps your mood up, your thyroid regulated and supports your nerve function. It keeps your blood pressure stable and helps with sugar cravings keeps. It also keeps your nails strong and helps you to sleep. Whats not to love about magnesium!!

However, when you start to reach the menopause, your requirement for magnesium increases. This is because you store less, and you are not able to use it so efficiently.

This can lead to inadequate amounts and an increase in many menopause symptoms.

For example, many of the common menopause symptoms which you may experience may actually be linked to low magnesium. This includes poor sleep, headaches, low mood, extreme tiredness, achy joints and food cravings.

Lets have a look at some of these symptoms and the role magnesium plays:

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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.

When To See A Doctor About The Menopause

Why You Need Magnesium During Menopause

See a doctor as soon as possible if:

  • youre having periods more often than every 3 weeks, very heavy periods, bleeding after sex or bleeding after the menopause
  • you feel pain deep inside when you have sex
  • you have symptoms of a UTI that arent getting better after 2 days
  • you have blood in your urine and pain on one side of your back
  • you feel low, depressed or anxious and the feelings arent going away, even after self-care measures
  • you have joint pain with swelling or redness
  • you have night sweats with weight loss or swollen glands
  • youre losing weight without meaning to
  • youre worried about side effects from menopause medication youre taking, such as HRT

Its also a good idea to see your doctor if:

  • you have menopausal symptoms that are worrying you
  • your symptoms arent getting better with self-care, or they keep coming back
  • youre getting symptoms of the menopause and youre under 45

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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.

Ways Magnesium Can Help You Optimise Your Health And Wellbeing During The Menopause And Beyond

The key to your ignition!

It has a crucial role in energy production in the body, acting as our ignition key and activating the whole chain reaction. If youre low in magnesium, youre likely to be feeling permanently tired and just operating on sheer willpower.

Helps regulate stress

It helps to calm the nervous system and regulate the bodys response to stress. Mild anxiety and struggling to switch off are classic signs of magnesium depletion. Optimum levels of magnesium will help you to manage stress and equip you to deal more confidently with the challenges of daily life.

Eases the aches

Magnesium regulates muscle function and can help to ease tired and aching muscles, supporting recovery from intense exercise or injury. If youve ever experienced a twitching muscle in your eyelid, the chances are that youre low in magnesium.

Regulates heart & blood pressure

Important for heart health, magnesium supports the nerve impulses and muscle contractions that ensure a regular heartbeat. It also helps to regulate blood pressure levels.

Healthy digestion

A sluggish digestion might be linked to low levels of magnesium, because it supports peristalsis. This is the contraction and relaxation of the bowel as it pushes the stool along, helping to promote a healthy gut transit time.

A natural painkiller!

Benefits bone health

Jackie Lynch

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Calcium Supplements: Rules Of Thumb

It is a good idea to take your calcium twice a day, inside of in one dose, because your body can absorb only 600 milligrams of elemental calcium at a time.

Do not take calcium with iron, because it interferes with its absorption.

Also avoid taking calcium supplements with high-fiber meals or bulk laxatives, as they can cut down on the amount of calcium you absorb.

Be sure that your calcium is actually doing what youre paying for by putting your tablets through this simple absorbability test Drop one tablet in a small glass or bowl with white vinegar and stir it every few minutes.

After fifteen minutes to half an hour has passed, the pill should have disintegrated. If it hasnt dissolved in the vinegar, it wont dissolve in your stomach either making it essentially useless. In this case, you should get another brand or try another form.

Where calcium is concerned, you can get too much of a good thing. Over 2,000 milligrams a day of elemental calcium may pose problems for your kidneys. So if you have had kidney stones or have a family history of them, talk to your doctor before taking calcium supplements.

Magnesium And Mood Swings

Magnesium for PCOS

Mood swings and irritability are a big problem for many peri-menopausal and menopausal women. Anxiety, and feelings of hopelessness can also occur or intensify as the body reacts to declining hormone levels. Magnesium can help keep cortisol, also known as the stress hormone, regulated, thereby calming the nervous system. 4

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Recommended Types Of Magnesium And How To Use

Magnesium comes from many different types and from many different sources. The absorption of magnesium from supplements varies as much as it does from food. Magnesium supplements are made by attaching a molecule of magnesium to a carrier of some sort: An amino acid or an organic acid like citrate. This helps make the magnesium into a form that is recognized and absorbed by the body.

Because magnesium can be bound to so many different carriers, you end up with a wide array of options: Glycinate, malate, chloride, taurate, sulfate, arginate, lysinate, ascorbate, fumarate, gluconate, carbonate, orotate, threonate the list continues.

I know it could be a bit overwhelming, but Im going to cut to the chase and give you forms I especially recommend and forms to avoid.

Not all supplements are made the same and magnesium is no different. Here is a low-down to help you understand each form of magnesium.

Tip: To learn more about how to balance your hormones with supplements , you can download our FREE Supplement Guide here.

But What If Youre Not Getting Enough Calcium From Your Diet Alone

Perhaps youre a little inconsistent on it some days, you do get enough other days, youre not reaching your target. Well, when youre dealing with the possibility of osteoporosis, you cant afford to be casual about calcium consumption.

So if you think youre not getting enough calcium in your diet each day, you have two choices in this case: either start religiously eating calcium-rich foods or take calcium supplements.

Because those of us with early menopause and premature ovarian failure are at such a high risk for bone loss, calcium supplementation usually makes a lot of sense. Its easy and you can be assured that youre getting a certain level of calcium.

It does get a little confusing, though, when it comes time to choosing the optimal calcium supplement. There are so many out there all purporting to do the same thing, but there are differences between the different forms.

Calcium Citrate

This is the form of calcium most often recommended by doctors, chiefly because it is the most easily absorbed. This claim to fame may not apply to you since it is older women who tend to have more problems with digestion as their stomach acid production goes down, not women in their 20s and 30s.

In addition, in spite of its stomach-friendly reputation, it may cause stomach upset or diarrhea. If you choose this type of calcium, you should take it between meals or just before bedtime.

Calcium Carbonate

Tribasic Calcium Phosphate

Calcium Lactate / Calcium Gluconate

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Are There Any Risks Or Interactions

If youre getting magnesium solely through your diet, then theres no real risk of over-consumption. Any excess magnesium thats not absorbed by the body will likely come out in your urine with little or no side effects. If youre getting higher than recommended doses of magnesium via supplements, diarrhea, abdominal cramping and nausea can occur.

Resources

Magnesium Is A Major Ally

Why magnesium is ESSENTIAL in perimenopause. Types/Benefits of magnesium in menopause.

The changes women’s bodies go through during this time in life can be tough, but there are some simple things we can do to make them easier.

Try incorporating magnesium into your routine and see how it can help you feel better- both physically and emotionally! From getting more sleep to stabilising your mood, magnesium may just be one of the best tools in your toolbox when dealing with menopause symptoms.

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How Your Menstrual Cycle Changes During Perimenopause

A change in your periods is often the first noticeable symptom of perimenopause. As your ovaries stop working, your levels of the hormone oestrogen fall, which may cause the following symptoms:

  • having periods more or less often than you used to
  • skipping 1 or more periods you may not have a period for several months
  • periods that are shorter, longer, lighter or heavier than they used to be

How Much Magnesium Do You Need

So how much magnesium do you actually need on a daily basis? In the UK, the daily recommended allowance is 270mg, but I personally feel that during the menopause, we need a little bit more than that just to keep everything in balance. So one of the best ways to get extra magnesium is to get it in supplement form, but you need to be careful. You need to get the right sort of magnesium and you need to make sure that youre not actually taking too much. I tend to recommend things like magnesium citrate capsules. You can get liquid magnesium tonics and you can also get magnesium powders now that you can just mix into water or fruit juice. And our Menopause Support actually has magnesium in it as well for those of you who are interested in taking a combination.

I would normally suggest starting at 200mg a day and see how you get on with that. Magnesium tends to work really quickly at making you feel better, so you should certainly know within a week or two, if not sooner, if its actually going to help you.

You could try

MAG365 Magnesium SupplementThis easy-to-absorb powdered magnesium supplement dissolves in water and helps to support a normal healthy nervous system.

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Why Magnesium Is Crucial For Your General Health

The fourth most common mineral in the body, magnesium is both a mineral and electrolyte that helps pass electrical signals along the nerves in your body. You may have seen sports drinks adverts that claim electrolytes are lost through sweat, resulting in cramp: but this is just the tip of the electrolyte-impact iceberg.

Without magnesium, your heart would stop beating, your muscles would seize up and your brain would stop processing information. A co-factor of an astonishing 300+ bodily reactions, magnesium helps regulate your temperature, maintain energy levels, form bones and teeth, and fight cardiovascular disease. Magnesium levels are reduced by stress factors, which can subsequently initiate or worsen chronic illnesses.

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