Magnesium: a natural ally for menopause

Magnesium is a mineral that plays a crucial role in overall health and especially so during menopause. If you’re feeling more tired than usual, struggling with sleep, or experiencing muscle cramps, magnesium could be your new best friend! This mighty mineral helps ease many menopause symptoms, making it a valuable addition to your daily diet. My clients have reported an improvement in symptoms after increasing magnesium in their diet along side a balanced diet for menopause and increased movement and exercise.

What is magnesium?

Magnesium is an essential mineral that works behind the scenes to keep your body running smoothly. It helps turn food into energy, keeps your muscles and bones strong, and supports  nerve and brain function. In fact, magnesium is involved in over 300 biochemical processes, including muscle relaxation, energy production, and heart health.

During perimenopause and menopause, your levels of oestrogen start to drop. Since oestrogen helps your body process magnesium efficiently, lower hormone levels can mean lower magnesium levels too. This can sometimes lead to a magnesium deficiency, which may make symptoms like fatigue, muscle cramps, mood changes, and poor sleep feel even worse.

5 benefits of magnesium for menopause

1. Improves sleep quality

Struggling to get a good night’s sleep? You’re not alone! Many people going through menopause wake up frequently or find it hard to drift off. Magnesium helps by relaxing the nervous system and regulating melatonin, the hormone that controls sleep. A steady intake of magnesium-rich foods can improve your sleep quality, helping you wake up feeling more refreshed and energised.

Magnesium also helps keep stress hormones like cortisol in check, which can prevent those middle-of-the-night wake-ups caused by racing thoughts and worrying.

2. Calms stress and anxiety

Mood swings, anxiety, and stress can feel overwhelming during menopause, but magnesium has a natural calming effect on the nervous system. It supports the production of GABA, a neurotransmitter that promotes relaxation and reduces feelings of stress.

If you’ve been feeling more irritable or anxious than usual, low magnesium could be a contributing factor. Keeping your magnesium levels balanced can help, making it easier to stay calm and grounded.

3. Eases muscle cramps and restless legs

Do you experience tight muscles, leg cramps, or restless legs at night? Magnesium is essential for muscle relaxation and helps regulate calcium and potassium levels, both of which are crucial for muscle function.

Without enough magnesium, muscles can become stiff and prone to cramping. This can be especially noticeable at night, disrupting sleep and leaving you feeling achy in the morning. Including magnesium-rich foods in your diet, taking an Epsom salt bath or using an organic magnesium spray can help your muscles stay relaxed and comfortable.

4. Supports strong bones

As oestrogen levels decline, bone density naturally decreases, increasing the risk of osteoporosis. While calcium often gets the spotlight for bone health, magnesium plays an equally important role. It helps your body absorb calcium properly and contributes to the structure of your bones.

If your magnesium levels are low, calcium may not be used effectively, potentially leading to weaker bones. Prioritising magnesium-rich foods can help keep your bones strong and reduce the risk of fractures as you age.

5. Aids heart health

Heart health becomes even more important during menopause, as the drop in oestrogen levels can increase the risk of high blood pressure and cardiovascular disease. Magnesium helps relax blood vessels, supporting healthy circulation and keeping blood pressure in check.

Magnesium also plays a role in regulating cholesterol levels, helping to maintain a healthy balance between 'good' HDL cholesterol and 'bad' LDL cholesterol. Including magnesium-rich foods in your diet can support heart function and reduce the risk of heart-related issues.

Magnesium-rich foods

Adding more magnesium rich foods to your diet is simple and delicious! Some of the best sources include:

• Leafy greens – spinach, kale, and Swiss chard

• Nuts– almonds, cashews, brazils

• Seeds pumpkin seeds, chia seeds and flaxseeds

• Legumes – lentils, chickpeas, and black beans

• Whole grains – brown rice, quinoa, oats and whole wheat bread

• Dark chocolate (at least 70% cocoa) – a tasty way to boost your magnesium intake!

• Bananas and avocados – both packed with magnesium and other essential nutrients

Try adding a handful of nuts and seeds to your morning porridge, tossing some leafy greens into a smoothie or curry, or enjoying a square of dark chocolate after dinner for a satisfying magnesium boost.

Other sources of magnesium

Some people choose to supplement with magnesium. As Health Coach, I always take a food first approach. Food is a great way to boost your magnesium levels and there are also other ways to absorb this vital mineral.

Relaxing Epsom Salt Bath

·       Epsom salt baths – soaking in a warm bath with Epsom salts is a relaxing way to absorb magnesium through your skin while easing muscle tension and promoting relaxation and sleep.

·       Magnesium sprays and oils (organic) – these topical solutions can be applied directly to the skin, where they are absorbed into the bloodstream. They’re particularly useful for targeting sore muscles and helping with sleep.

·       Magnesium-rich body lotions (100% natural) – many natural body lotions contain magnesium, offering a soothing way to replenish levels while keeping your skin hydrated.

Incorporating these sources into your routine can be a simple and effective way to support your body, especially if you’re experiencing menopause symptoms like stress, muscle tension, or poor sleep.

Magnesium A powerhouse for menopause

Magnesium is a simple but powerful way to support your body through menopause. Since oestrogen levels drop during this time, keeping your magnesium levels topped up is more important than ever. By focusing on magnesium-rich foods, you can ease common menopause symptoms like poor sleep, stress, and muscle cramps while also supporting bone and heart health and stable energy levels. Small, mindful changes in your daily diet can have a big impact on how you feel—so why not start today?

If you’d like support with more advice like this and creating a personalised hormone balancing diet to improvement menopause symptoms, contact us for a free 20 minute consultation call to learn more sally@rebalancebysally.com