Magnesium is an essential mineral playing a crucial role in many bodily functions. Raising your magnesium levels can provide various benefits for both menopausal women as well as postmenopausal women.

There needs to be more research around the impact of magnesium on menopause symptoms to confirm the benefits of taking it. But given the significant benefits of magnesium as a general mineral and supplement, it could be interesting to try magnesium out if you're looking to alleviate difficult menopause symptoms, Remember, every person will experience menopause symptoms in their own unique way and there's no one-size-fits-all approach to managing menopause.

We'd also always suggest speaking to your doctor or Fertifa Patient Advisor before taking anything new. In this article, we'll explore some ways in which magnesium may be helpful during this stage of life:

Reducing some of the most common menopause symptoms

Magnesium has been associated with relieving common menopausal symptoms such as hot flushes or hot flashes, mood swings, insomnia, and irritability. It may help regulate hormone levels and support the nervous system, leading to a reduction in these symptoms. Another common symptom associated with menopause is fatigue. In this example, magnesium can aid in the process of converting glucose into energy, which can help fight tiredness.

Supporting bone health

Menopause is a time when women are at an increased risk of osteoporosis and bone loss due to a drop in estrogen levels. In fact, studies have shown that one in two postmenopausal women will experience osteoporosis, with 84 percent of them having been found to have a magnesium deficiency. High levels of magnesium are essential for maintaining bone density and plays a role in calcium absorption. Adequate magnesium intake may help support bone health and minimize fracture risk during this period.

Reducing muscle cramps and spasms

Some women experience muscle cramps and spasms during menopause. Magnesium is needed for proper muscle function and can even help relax muscles, which in turn may help alleviate these symptoms. It works by regulating the balance between calcium and magnesium in the body, which affects muscle contractions.

Improving sleep quality and sleep disturbances

Insomnia and poor sleep are common complaints during menopause. Magnesium has a calming effect on the nervous system, which can promote better sleep quality and help with insomnia. It may also help alleviate restless leg syndrome, a condition that can disrupt sleep.

Supporting cardiovascular health

A woman's risk of heart disease usually begins to increase in their early to mid-50s. Additionaly, menopause is associated with an increased risk of cardiovascular diseases and issues due to declining levels of estrogen. Magnesium has been seen to play a role in maintaining a healthy heart rhythm, regulating blood pressure, and supporting overall cardiovascular health. For these reasons, it is important to get in the adiquite amount of magnesium in order to help mitigate these risks.

How to increase your intake of the mineral during menopause

Increasing your intake of magnesium can potentially make your menopausal transition more manageable, and as we know, the symptoms can be very hard to go through so it's worth a try.

One of the most common ways to do this is through magnesium supplements. Most supplements can be found in the form of magnesium chloride, magnesium malate, magnesium citrate, and magnesium hydroxide. When deciding which type of magnesium to begin taking, it is important to note that each supplement does different things; for example, magnesium glycinate helps aid in the absorption process of other minerals.

However, while magnesium supplementation may be beneficial for some women during menopause, it's always advisable to consult with a healthcare professional before starting any new supplement regimen. They can provide personalized advice based on your specific health needs and circumstances.

Magnesium supplementation is not the only path available to you. Another easy way to raise your magnesium levels is through magnesium-rich foods. Some food sources you can implament to up you magnesium levels are brown rice, leafy vegetables, wholegrains, nuts, and seeds.

If you have any questions about anything mentioned in this article, speak to your GP or, if you are a Fertifa patient, your Patient Advisor is always there to help 💜