Everything You Need to Know About Magnesium, Perimenopause and Menopause

Wondering if you should take magnesium? Then you’re not alone as I get questions about magnesium every week from women who want to know if it will help them manage the symptoms of perimenopause and menopause.

What is magnesium and how much do we need?

Magnesium is a mineral that we get from plant and animal foods. The minimum dietary requirement is around 300-400 mg per day. Some sources like leafy greens are excellent sources, providing about 150 mg per cup (cooked), but many foods provide less than 50 mg per serving making it a challenge for some people to meet their daily needs through diet alone. Some research also suggests that levels are in decline because our soils are becoming magnesium deficient, making it even more challenging to get what we need from food. And according to the Canadian Community Health Survey in 2015, 40-60% of women aren’t getting enough and that’s a problem.

Magnesium deficiency - What women need to know

Classical signs of magnesium deficiency are well known and can include heart rhythm abnormalities, muscle cramps, and even seizures. In fact, many women start taking magnesium in midlife because of leg cramping at night and find it very effective. But even with symptoms like these, you can’t always rely on a blood test to tell you whether or not you should be taking magnesium. Why? We don’t have a perfect test that measures blood levels, amounts in our cells or how much is stored and available. But given that magnesium is involved in over 300 reactions in our body, it goes without saying that it’s important.

But most women start taking magnesium in their 30’s, 40’s and 50’s because they’re trying to manage symptoms of perimenopause and menopause, including hot flashes, night sweats, anxiety, and difficulty sleeping. Let’s look at those more closely.

Magnesium and hot flashes

Strictly speaking, there doesn’t seem to be much evidence in support of using magnesium to treat hot flashes. This may come as a surprise as there’s a lot of anecdotal evidence around suggesting that it should. But, keep in mind that this study was using magnesium oxide which is considered the least well absorbed of the various types (more to come on that below). Women who find it helpful may be using a different type of magnesium, such as magnesium glycinate which is better absorption.

My clinical experience with magnesium is mixed; I use it often with women, but never on its own or specifically for hot flashes.

Magnesium and sleep

Magnesium deficiency has been associated with stress, anxiety, and difficulty relaxing, which all play a role in getting a good night’s sleep. And there is some evidence that magnesium supplementation can improve sleep, so it’s worth considering if you’re having trouble falling or staying asleep. But, in my experience, it works best when combined with treatments that address the estrogen and progesterone fluctuations as well which are at the roots of those 3 am wake-ups.

Magnesium and mood

Mood changes, including depression and anxiety, are very common in perimenopause and menopause. As I’ve written about before and in The Midlife Feast Community, it’s mainly the fluctuations in estrogen and progesterone that increase feelings of anxiety and sadness in our midlife years. And recent research supports an association between low magnesium intake and mood, and the benefit of taking magnesium for symptoms of depression, so getting more may be in your mental health’s best interests. How much and what kind to take are best discussed with your clinician as there are a few factors to consider.

All of the other reasons you may want to get more magnesium

Magnesium is the fourth most abundant mineral in our body not getting enough may influence everything from bone health to diabetes. My RD colleague Doug Cook has written a fantastic article outlining all of the evidence-based reasons why you should make magnesium a top priority.

Food or supplement?

My first choice is always going to be a food-first approach. And, most people can meet their minimum daily requirement for magnesium by keeping these foods top of mind. But, achieving therapeutic doses needed to have an effect on symptoms is a different story. So, if you’re considering supplementing with magnesium, here’s a chart comparing the four most common types:

The bottom line…

Women in midlife should be thinking about magnesium for many reasons, including how it may help manage the symptoms of perimenopause and menopause. And including more magnesium-rich foods is always a good idea. But, it’s unlikely to be a one-size-fits-all solution! In my experience, it works best as part of an overall plan for hormonal health.

Want more midlife nutrition information you can trust?

Jenn HuberMenopause, Perimenopause, Magnesium, Supplements, Nutrition, Women's HealthComment