Why is Magnesium Crucial During Menopause?
Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. During menopause, our needs for it increase while our ability to absorb it can decrease. Declining estrogen levels can also deplete magnesium stores.
A deficiency in magnesium can worsen many common menopause symptoms, particularly those related to the nervous system.
Top 4 Benefits of Magnesium for Menopause
Magnesium helps regulate neurotransmitters that promote sleep, like GABA. It can help you fall asleep faster, stay asleep longer, and reduce nighttime awakenings.
By calming the central nervous system and regulating the stress hormone cortisol, magnesium can significantly reduce feelings of anxiety, tension, and irritability.
Magnesium helps relax muscle contractions, which can ease the joint pain, muscle aches, and headaches that are common during menopause.
Magnesium plays a vital role in bone formation and helps the body regulate calcium and Vitamin D levels, which is critical for preventing osteoporosis.
Which Type of Magnesium is Best for Menopause?
Not all magnesium supplements are created equal. The form you choose can dramatically affect its benefits and side effects.
This form is bound to the amino acid glycine, making it highly absorbable and gentle on the stomach.
- Excellent for sleep and anxiety.
- No laxative effect.
- Often called the "calming magnesium."
Magnesium Citrate:
Good absorption but can have a laxative effect. Often used for constipation.
Magnesium Oxide:
Poorly absorbed and most likely to cause digestive upset. Commonly found in cheaper supplements.
How Much Magnesium Should I Take?
The recommended daily allowance (RDA) for women over 31 is around 320 mg per day. Many functional medicine doctors recommend a therapeutic dose for menopause symptom relief of:
200-400 mg of elemental magnesium per day, taken in the evening about an hour before bed.
You can also increase your intake through magnesium-rich foods like leafy greens, nuts (almonds, cashews), seeds (pumpkin, chia), dark chocolate, and avocados.
The Bottom Line
Magnesium is a safe, effective, and foundational supplement for managing some of the most challenging symptoms of menopause, especially sleep and anxiety. If you are struggling with these issues, adding magnesium glycinate to your evening routine could be a game-changer.
As always, discuss any new supplement regimen with your healthcare provider to ensure it's right for you.