How magnesium can help menopause symptoms

Magnesium is a mineral which is crucial across all life stages, including menopause. If you are suffering with perimenopausal and menopause symptoms like fatigue, mood swings, anxiety, stress and poor sleep, this powerhouse mineral might be key to helping manage them. Improving hot flushes too for a more comfortable menopause, its benefits continue into post menopause, with magnesium vital for supporting bone and cardiovascular health.

Fighting fatigue

Ensuring the body has a good supply of magnesium enables the cells to produce energy and prevent tiredness and fatigue. Fatigue can also arise from increased levels of anxiety, low mood or poor sleep which are commonly experienced as women approach menopause.

Keeping on an even keel

Magnesium plays a key role in mood regulation and research shows those with low levels are at an increased risk of anxiety and depression. Magnesium also influences our response to and how we regulate stress. It helps regulate the HPA-axis, a complex web of interactions involving the hypothalamus and pituitary glands in the brain and the adrenal glands which sit atop the kidneys which release stress hormones. Low magnesium levels may lead to hyperactivity in the HPA-axis, making us feel more anxious or stressed. Therefore, having enough magnesium helps improve our stress resilience, which in turn can help reduce feelings of overwhelm. In addition, magnesium has a direct calming effect on the nervous system, helping to enhance GABA, the neurotransmitter which makes us feel relaxed.

Magnesium plays a key role in mood regulation and research shows those with low levels are at an increased risk of anxiety and depression.

Restorative sleep

It’s not too hard to see how improving mood and reducing stress can have a beneficial effect on our sleep. Magnesium may also positively influence the body’s circadian rhythm or wake sleep cycle. Thought to be in part by increasing melatonin levels, the hormone the body naturally produces at dusk to make us feel sleepy. This reduces the time it might take to fall asleep and improves our sleep quality.

Cooling hot flushes

The exact mechanism of hot flushes is unclear, but some research suggests taking magnesium supplements might reduce the unpleasant flushing experienced more frequently as oestrogen declines as we head towards menopause. Why is not clear but raised blood pressure is associated with more frequent hot flushes, and magnesium is well-known for its ability to reduce blood pressure.

The exact mechanism of hot flushes is unclear, but some research suggests taking magnesium supplements might reduce the unpleasant flushing experienced more frequently as oestrogen declines as we head towards menopause.

Cardiovascular benefits

Magnesium helps support long-term cardiovascular health. It acts to open and widen blood vessels, increasing blood flow, but is also used by the heart muscle itself . Studies suggest that those with lower intakes of magnesium have an increased risk of developing high blood pressure, coronary heart disease and calcification of the arteries.

Stronger bones

Oestrogen has a big influence on keeping bones dense and strong. As oestrogen levels drop so therefore can the density and strength of your bones. Osteoporosis is often called the ‘silent disease’ because it has no symptoms until a fracture occurs, but around half of all women over 50 will experience a fracture. Magnesium is a crucial co-factor in the production of the bone matrix, stimulating osteoblasts, the bone cells which make new bone. Many of us don’t eat enough in our diet which can increase the rate of bone breakdown and lead to lower vitamin D status which puts us at increased risk of developing osteopenia or osteoporosis.

Getting enough magnesium

So how to get enough magnesium in your diet to reap the benefits? Make sure to include plenty of leafy green vegetables like spinach and kale, as well as nuts and seeds. Oily fish is also an excellent source, as are wholegrains like brown rice and oats, and plain chocolate with over 70% cocoa solids.

If you struggle to include all these foods in your diet each day, then investing in a good quality magnesium supplement can really help get your levels topped up. There are so many formats available as a liquid, capsule and powder. We recommend choosing a high quality supplement with no binders or fillers containing 100% active ingredients and is nutritionist formulated.

For more information on menopause including dietary advice, supplements and lifestyle tips, visit your independent health stores. Find your nearest one at findahealthstore.com

Author: Corin Sadler BSc, DipION, FDSc is a Medical Herbalist and Senior Nutritionist at ethical vitamin company Viridian Nutrition. She has a Degree in Clinical Herbalism, and a Diploma and Foundation Degree in Nutritional Therapy.

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