Magnesium for menopause

Magnesium during menopause can help ease symptoms such as hot flushes, anxiety, insomnia, osteoporosis, and depression.

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Magnesium for women in menopause

During menopause, a woman’s body undergoes several changes, mainly due to the decline in oestrogen production, the primary female hormones. This leads to the onset of various symptoms typical of this life stage, including high blood pressure, difficulty with concentration and memory, insomnia, hot flushes, anxiety, fatigue, and irritability.

Bone density often decreases as well, leading to joint pain, osteoporosis, and loss of muscle mass.

Another change occurs in metabolism, which slows down significantly, resulting in weight gain and a shift in fat distribution.

Oestrogens also play an important role in the digestive system; therefore, a reduction in their levels can cause intestinal issues such as bloating and digestive discomfort.

Magnesium in menopause: how much should you take?

All these symptoms can be further aggravated by magnesium deficiency. On the other hand, when magnesium levels are optimal, this mineral can be a natural support for some of the problems linked to reduced hormone production. During menopause, a daily intake of 375 mg of magnesium is generally recommended.

Magnesium is particularly useful in the following cases:

  • Hot flushes: one of the most frequent symptoms of menopause. Magnesium helps improve the body’s thermal regulation and reduce night sweats.
  • Anxiety, insomnia, and episodes of depression: magnesium is involved in the functioning of the nervous system; deficiency can worsen mood swings caused by hormonal fluctuations typical of menopause. Adequate magnesium intake supports mood, reduces nervousness and fatigue, and helps with sleep difficulties.
  • Osteoporosis: this problem is due to reduced bone mineralisation that occurs during menopause. It can be prevented, or at least reduced, by ensuring an adequate intake of minerals, including magnesium. Many studies have shown that, in addition to calcium, magnesium is essential for bone health, particularly because it increases vitamin D absorption. Without adequate magnesium levels, even optimal calcium concentrations may not be sufficient.