Magnesium: The Miracle Mineral for Menopause

Magnesium is an essential mineral that supports a wide range of vital functions in the body. From turning food into energy to maintaining healthy muscles, bones, and brain function, magnesium plays a crucial role in our overall well-being.

During perimenopause and menopause, falling oestrogen levels can affect how the body absorbs and utilises magnesium. As a result, magnesium levels may decline — potentially contributing to several common menopausal symptoms.

Supplementing with magnesium may help ease symptoms such as anxiety, sleep disturbances, low mood, and reduced bone density. Let’s explore five keyways magnesium can support women through this transitional stage.

1. Sleep Issues

Sleep disturbances are increasingly common during perimenopause and menopause. Many women experience difficulty falling asleep, frequent night waking, or early morning wakening. Contributing factors often include night sweats, anxiety, and physical discomfort such as muscle or joint pain.

Poor sleep can also slow down metabolism, making it more challenging to maintain a healthy weight.

Magnesium plays a key role in regulating our circadian rhythm — the internal body clock that governs sleep patterns. By supporting relaxation and promoting restful sleep, magnesium can be a valuable ally for women struggling with insomnia.

2. Anxiety and Stress

Rising anxiety and stress levels are frequently reported during the menopause transition. Some women experience intense worry, feelings of dread, or even panic attacks, which can be distressing and disruptive to daily life.

Magnesium is involved in the regulation of the body’s stress response system. Supplementing with magnesium may help calm the nervous system, reducing the intensity of anxious thoughts and promoting a sense of emotional balance.

3. Low Mood and Emotional Wellbeing

Mood swings, low mood, irritability, and reduced self-esteem are common emotional symptoms during this phase of life. These can impact confidence and overall mental health.

Magnesium supports the limbic system — the part of the brain involved in processing emotions. By nourishing this system, magnesium may help regulate mood and support emotional resilience during hormonal changes.

4. Bone Health and Osteoporosis

As oestrogen levels decline, bone density naturally decreases, increasing the risk of osteoporosis — particularly in postmenopausal women. This condition makes bones more brittle and prone to fractures.

Magnesium is crucial for bone health. It helps activate vitamin D, which in turn supports calcium absorption — a key mineral for strong, healthy bones. Ensuring adequate magnesium intake is a proactive step towards maintaining bone density and preventing long-term issues.

5. Bloating and Digestive Discomfort

Hormonal fluctuations during perimenopause can slow digestion and cause water retention, both of which contribute to bloating.

Certain forms of magnesium can provide short-term relief from constipation by encouraging bowel movements. However, they should be used cautiously and for no longer than recommended. Long-term solutions should focus on optimising diet and lifestyle to address the root causes of digestive discomfort.

How Much Magnesium Do You Need?

According to the NHS, women require approximately 270 mg of magnesium daily. Supplementation of up to 400 mg per day is generally considered safe for most adults.

Many women can meet their magnesium needs through a balanced diet, but during perimenopause and menopause, some may benefit from additional supplementation — especially if symptoms suggest a deficiency.

Can You Take Magnesium with HRT?

If you’re using Hormone Replacement Therapy (HRT), it’s wise to speak with your healthcare provider before adding magnesium supplements. HRT may raise magnesium levels due to the influence of oestrogen, so personalised guidance is recommended.

Magnesium-Rich Foods

Modern diets, particularly those high in processed foods, may not always provide enough magnesium. Including magnesium-rich foods in your daily meals is an effective way to support your health:

• Leafy greens like spinach and broccoli

• Nuts such as almonds and cashews

• Seeds including flaxseed, pumpkin, and sunflower

• Legumes like black beans, peas, and edamame (soybeans)

• Whole grains such as oats, millet, and brown rice

• Fruits including bananas, dried apricots, and avocados

• Tofu

In Summary

As oestrogen levels drop during perimenopause and menopause, magnesium levels can also decline — potentially contributing to a wide range of symptoms. By ensuring you’re getting enough magnesium through diet or supplements, you can support your sleep, mood, bone health, and overall wellbeing during this natural transition.

Supporting your body with key nutrients like magnesium is a proactive, empowering way to navigate menopause with greater ease and vitality. If you’d like personalised guidance, tailored nutrition advice, or holistic therapy to support your journey, I’d love to work with you. Feel free to reach out or join my next wellness workshop to take the next step towards feeling your best.

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