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.
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
- Pumpkin seeds: 1 oz = 156 mg of Mg
- Chia seeds: 1 oz = 111 mg of Mg
- Almonds: 1 oz = 80 mg of Mg
- Spinach: ½ cup boiled = 78mg of Mg
- Cashews: 1 ounce = 74mg of Mg
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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Sources
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. https://doi-org.libweb.uwlax.edu/10.3390/nu12082283
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. https://doi.org/10.1111/nyas.12223
3- Magnesium. (2022). Fat Sheet, National Institutues of Health: Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
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. https://doi-org.libweb.uwlax.edu/10.11124/JBISRIR-2016-002965
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. https://doi-org.libweb.uwlax.edu/10.7759/cureus.6554
