Supplement with Magnesium During Perimenopause

What is perimenopause? Perimenopause is a period of fluctuating hormones in the years before your last menstrual cycle when many women suffer a myriad of symptoms, some of them debilitating, like hot flashes, night sweats, brain fog, irritability, sleep issues, weight gain and more.

Why magnesium? Magnesium is a mineral that is essential for healthy muscles, nerves, bones and blood sugar levels. It also plays a part in balancing your hormones by improving the performance of hormone receptors making hormones more effective. Moreover, it supports enzymes that break down hormones, ensuring they are metabolized and removed from the body efficiently.

What else can magnesium help with? Magnesium also helps the body absorb vitamin D, which is important for bone density. Perimenopausal women are at risk for increased bone loss and osteoporosis because of the loss of estrogen. Studies have shown that optimal magnesium levels can improve the effectiveness of vitamin D. Besides bone density, magnesium helps improve sleep and energy.

What perimenopause symptoms can magnesium help alleviate?

• Reduces hot flashes and night sweats by helping to regulate body temperature and widening blood vessels allowing for better heat distribution.

• Improves mood and emotional well-being by supporting neurotransmitters in the brain and increasing serotonin levels. Also alleviates anxiety and irritability.

• Enhances sleep by reducing hot flashes which interrupt sleep and by regulating melatonin.

• Lessens muscle cramps and joint pain by relaxing muscles and reducing inflammation.

• Boosts energy levels and reduces fatigue by helping to make adenosine triphosphate (ATP), our cells’ primary source of energy.  

Can’t we get it from food? Many people are deficient in magnesium because the food that we eat no longer contains the same amount of this critical mineral. The RDA for magnesium is 320 mg per day per perimenopausal women. About 50% of adults are deficient in magnesium. Some foods rich in magnesium include spinach, nuts and seeds, and beans.

What can happen if you are deficient in magnesium? Magnesium deficiency can result in decreased bone density leading to osteoporosis; muscle weakness, cramps and spasms; poor blood sugar balance, eventually contributing to insulin resistance; and low energy levels.

What type should we choose? Magnesium glycinate  and magnesium citrate are good options. Magnesium oxide is best if you also suffer from motility issues (constipation), while magnesium threonate helps with brain fog and cognition issues.

How much should we take? Most women in perimenopause can benefit from supplementing with 250-300 mg nightly.

Content provided for educational and informational purposes only. It is not to be considered medical advice.