The Magic of Magnesium

When it comes to supplements, magnesium doesn't get the attention it deserves. It's overshadowed by more popular nutrients like multivitamins, vitamin D, omega-3s, and calcium. Yet magnesium is a superhero supplement and has an incredible impact on managing perimenopause symptoms.

Magnesium is a mineral found in every cell of your body. It's essential for over 300 enzyme functions and involves more than 600 biochemical reactions—from energy production and muscle and nerve function to blood sugar, blood pressure regulation, and bone formation. Yet, more than half of Americans are deficient in this crucial mineral, which can significantly impact menopause symptoms and overall health as you age. The body doesn't make magnesium, so we must ensure we get it through nutrient-rich foods and supplements.

How Magnesium Helps Perimenopause Symptoms

Magnesium can relieve joint pain, cold flashes, Restless Leg Syndrome, muscle cramps, PMS, anxiety, headaches, disrupted sleep, and fatigue. With estrogen levels decreasing during menopause, inflammation throughout the body can increase, and low magnesium levels may worsen this. Addressing magnesium deficiency can help reduce joint inflammation and pain.

Here are some of the most significant benefits magnesium offers:

Keeps Bones Strong: Calcium and vitamin D are often the go-to supplements for bone health, but they might not be enough during menopause. About 60 percent of your body's magnesium is stored in bones, making it crucial for bone health.

Boosts Mood: Magnesium plays a role in serotonin production, a neurotransmitter that regulates mood. This may explain why magnesium supplementation helps ease depression and anxiety, common issues during menopause. Research shows that low magnesium levels are linked to a higher risk of depression and more severe symptoms.

Improves Sleep: Magnesium influences bodily functions that help you sleep better. It regulates your circadian rhythms, increases melatonin, and has a relaxing effect on the body. A study in the Journal of Research in Medical Sciences found that older adults with insomnia who took magnesium supplements slept better and longer.

Protects Your Heart: Magnesium is essential for healthy heart rhythms. Low levels are linked to irregular heartbeats like arrhythmias and atrial fibrillation (AFIB), increasing the risk of stroke and heart attack. Magnesium also helps lower blood pressure and regulates blood sugar, reducing the risk of hypertension and diabetes.

Foods High in Magnesium

To boost your magnesium intake and enjoy its benefits, include these foods in your daily diet:

• Spinach

• Seeds (chia, pumpkin, sunflower)

• Nuts (brazil nuts, almonds, cashews)

• Black beans

• Tuna and fatty fish (mackerel, salmon)

• Whole grains (oats)

• Soy milk

• Quinoa

• Avocado

• Edamame

• Dark chocolate (the darker, the better)

• Dairy products (cheese, milk, yogurt)

• Bananas

Despite magnesium being plentiful in many foods, getting enough from diet alone can be challenging, especially as you age. Only about 30 to 40 percent of dietary magnesium is absorbed by your body, making supplementation crucial. The recommended daily intake for magnesium is 320 mg. While high doses typically aren't problematic since your kidneys excrete the excess, too much can cause diarrhea, nausea, and cramping. To be safe, keep your intake below 350 mg.

Choosing the Right Magnesium Supplement

Magnesium supplements come in various forms, and some can cause unpleasant side effects. The types of well-absorbed magnesium with fewer gastrointestinal side effects include glycinate, lactate, and malate. Magnesium glycinate has a calming effect, making it particularly helpful for perimenopausal symptoms like anxiety, depression, stress, and sleep issues. Magnesium malate may help with fibromyalgia and chronic fatigue syndrome, though more research is needed. Magnesium citrate and chloride can also be well absorbed and may relieve constipation. Magnesium oxide isn't well absorbed but is effective for constipation and digestive issues like heartburn and indigestion, and some studies suggest it may help with migraines.

I can attest to the incredible sleep benefits of magnesium glycinate. I've suffered from insomnia for several years, and magnesium has been instrumental in helping me get a solid night's sleep. But, taking the recommended dosage (400 mg, which is higher than recommended!) gave me the opposite effect. I woke up with heart palpitations and couldn't get back to sleep. My sleep improved dramatically once I reduced my dosage to 1 tablet, which is about 130 mg. 

Since the drop in estrogen levels during perimenopause can lead to reduced levels of magnesium, taking a magnesium supplement can improve several perimenopause symptoms, including sleep problems, anxiety, low mood, and decreased bone density. But make sure you choose the correct form of magnesium and dosage in order to get the symptom relief you are looking for.