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Magnesium For All Stages of Menopause

by: Dr. Mary Claire Haver
Blog post featured image with avocados, spinach, nuts and seeds. All foods rich in magnesium for menopause symptoms.

Magnesium for Menopause

Menopause is full of changes. That is where we come in to help you navigate all the adaptations with menopause. Signs and symptoms vary vastly for each person. 

Many of you do not feel or see the signs or symptoms right away or make the connection that you are entering perimenopause. Thus, confusion sets in, frustration, and wondering “Why do I feel this way? What is happening to my body? Why am I so exhausted? A friend or coworker might suddenly suggest that you are entering the stage of menopause. Denial sets in or more confusion. Regardless of your age or level of acceptance, you can navigate menopause armed with information, strategies, and tools that can alleviate some of these changes. 

Are you in Perimenopause?

Take our perimenopause quiz to find out

Magnesium is one mineral that can provide support and have a significant impact on sleep, blood glucose control, active uptake of Vitamin D1,  and maintain healthy bone development and slow osteoporosis. Magnesium is a mineral found naturally in the body and has been well established as an important supplement for women as they move through menopause stages. Magnesium is naturally in our bodies (25-30g) and is found in our bones and soft tissue. Magnesium is regulated by the kidneys and released in our urine (about 120mg per day). As we move through menopause phases and beyond, low levels of magnesium has been shown to put us at greater risk of sleep disturbances, heart disease, osteoporosis, and depression.2,3

It is recommended that women receive 320 mg of elemental magnesium per day3. It is often found in small amounts in a multivitamin but often not enough to have significant health impacts. We love it when you can get your magnesium from FOOD FIRST. Foods rich in magnesium are also high in fiber, protein and other anti-inflammatory properties. Researchers estimate about 40% of magnesium consumed through food is absorbed. So time to stock up on easy to grab, transportable, and tasty foods rich in magnesium! According to the National Institutes of Health: Office of Dietary Supplements3 the top five foods to add to your diet include:

Get your Daily magnesium

According to the National Institutes of Health, the top five magnesium rich foods to add to your diet are:

We love hearing how you are getting in more magnesium in your diet and any noticeable affects you experience in perimenopause and beyond. For more information see this Facebook Live I did on why magnesium is so key to your health moving forward.

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1-Vázquez-Lorente, H., Herrera-Quintana, L., Molina-López, J., Gamarra-Morales, Y., López-González, B., Miralles-Adell, C., & Planells, E. (2020). Response of Vitamin D after Magnesium Intervention in a Postmenopausal Population from the Province of Granada, Spain. Nutrients, 12(8), 2283.

2-Zarate, C., Duman, R. S., Liu, G., Sartori, S., Quiroz, J., & Murck, H. (2013). New paradigms for treatment-resistant depression. Annals of the New York Academy of Sciences, 1292, 21–31.

3- Magnesium. (2022). Fat Sheet, National Institutues of Health: Office of Dietary Supplements.

McCabe, D., Lisy, K., Lockwood, C., & Colbeck, M. (2017). The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review. JBI Database of Systematic Reviews & Implementation Reports, 15(2), 402–453.

Kolanu, B. R., Vadakedath, S., Boddula, V., & Kandi, V. (2020). Activities of Serum Magnesium and Thyroid Hormones in Pre-, Peri-, and Post-menopausal Women. Cureus, 12(1), e6554.

Related Posts:

The Galveston Diet can help women in menopause feel more confident in their skin.

This blog provides general information and discussion about medicine, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care worker.

Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency room immediately.

The views expressed on this blog and website have no relation to those of any academic, hospital, practice or other institution with which the authors are affiliated.

While the information on the site was prepared to provide accurate information regarding topics related to general and specific health issues, the information contained in the site is made available with the express understanding that neither Dr. Mary Claire Haver,, nor the other experts on the site, nor the site itself, nor members of the Site are dispensing medical advice and do not intend any of this information to be used for self-diagnosis or treatment.


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