Important Question: Are You Getting Enough Magnesium?

Happy girl enjoying the sea

Magnesium is one of our favourite nutrients – even more so now we’re in midlife. It’s essential for those of us in pre-, peri- and post-menopause.

Why? Well, as you may know, our hormones start fluctuating from the late-30s/early-40s (on average) on our journey to and through menopause. And once we’re on the other side our risk of bone fractures, heart disease and other issues increases. Not fun we know. 😥

We don’t love being the bearer of bad news, but we’ll always temper it with good stuff! And the good news here is that magnesium can help.

It’s not called ‘the mighty mineral’ for nothing.

According to the UK Government’s National Diet and Nutrition Survey, as many as 11% of menopausal women don’t have enough magnesium in their bodies.

Why are we magnesium deficient?

 
  • We may be restricting our diets in order to control midlife weight gain
  • Stress causes the body to churn through magnesium 
  • The micronutrient density in food has been on the decline in our food since 1940
  • Our soils are becoming depleted of magnesium  

What is magnesium?

Magnesium is the fourth most abundant mineral in the body and about 50-60% of it is found in our bones.

But strong bones are just one of the reasons it’s vital for women in midlife. Magnesium also:

  • helps with the muscles and nerves (it’s a fantastic relaxant)
  • converts food into energy
  • aids depression
  • activates vitamin D
  • keeps the heart beating nice and strong
  • strengthens the immune system
  • eases muscle cramps
  • assists thyroid health

How much magnesium do we need?

The recommended intake is 310-320mg per day for women. See the Ministry of Health Nutrient Reference Values for Australia and New Zealand for the recommended intake of magnesium.

What causes magnesium depletion?

  1. Caffeine, alcohol and fizzy drinks will all impact magnesium levels
  2. If you experience heavy bleeds during perimenopause you’ll need to top up
  3. Night sweats and hot flashes will burn it up
  4. Stress as noted above

Signs of magnesium deficiency

  • Anxiety
  • Irritability
  • Depression
  • Restless legs
  • Sleep difficulties
  • Insomnia
  • Fatigue
  • Low blood pressure
  • Confusion
  • Muscle spasms and weakness
  • Hyperventilation
  • Constipation
Magnesium is a fantastic nutrient during the peri/menopause, when estrogen levels fluctuate. Click To Tweet

Ways to up your magnesium intake

  • Get your hands on our 55+. It contains magnesium, vitamin D3 and Enzogenol® as well as EstroG-100™ our superstar hormone balancer. Buy online here.
  • Eat more leafy green vegetables
  • Add oily fish to your meals two or three times per week
  • Make a brown rice or quinoa dish
  • Snack on nuts and seeds or add them to your salads
  • Try a black bean curry
  • Munch on dark chocolate (good excuse!) It must be over 70% cocoa
  • Grab a banana on the go
  • Incorporate a protein shake into your daily fare packed with vitamins and minerals including magnesium, calcium, zinc, iodine
  • Throw some spinach into your smoothie
  • Take an Epsom Salt bath
 

Benefits of magnesium during pre-, peri- and post-menopause

  • Helps with anxiety and depression
  • Anti-inflammatory (our darn joint aches!)
  • Reduces blood pressure 
  • Lowers the risk of heart disease (a big danger for women in mid-life).
  • Lowers the risk of heart attack and stroke 
  • Keeps bones strong (women with osteoporosis have been found to have low levels of magnesium)
  • Combats low mood 
  • Helps with sleep – magnesium has earned the moniker ‘nature’s tranquilliser’ (studies have shown insomniacs often have low levels of magnesium)

Read: 6 Things Every Woman Ought To Know About Menopause, Magnesium & MenoMe® 55+. 

Main image via Pexels with thanks.

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Post-menopause


This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.

Perimenopause

Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.