Magnesium & Perimenopause
Perimenopause/menopause can bring on a wide variety of symptoms, some of the common and some not-so common. In clinic, some of the symptoms clients commonly complain about are: muscle aches, low mood, anxiety, fatigue, low energy, cravings, poor sleep, heart palpitations and migraines.
We can often feel like there is nothing much we can do to prevent these symptoms, but that simply isn’t true. Whilst there may be other factors that need to be taken into account eg health conditions, medication etc, there is a lot we can do holistically via nutrition and lifestyle to help support our health during this phase of life. By doing this we can also help to minimise many of these symptoms.
DEFICIENCY?
One common element may be magnesium deficiency and deficiency is more common than we may think, due to a number of factors. Today due to farming methods, our soils can vary in their mineral content affecting the amount of magnesium in the food we eat. Medication or digestive issues may impact on how much we can then absorb. Finally our age, lifestyle and stress levels may impact how much magnesium we utilise also leading to an overall deficiency.
Magnesium is a mighty mineral that plays a key role in numerous physiological functions – its involved in over 600 enzyme reactions in the body – including protein synthesis, energy production, blood glucose control, bone health, blood pressure regulation and synthesis of vitamin D. So it’s easy to see how a deficiency may lead to common symptoms.
Magnesium can help to stabilise hormone levels reducing symptoms like hot flushes and mood swings. It helps with the absorption of vitamin D which is important for bone density & reducing the risk of osteoporosis. It helps to calm the nervous system leading to more stabilised moods & reduced anxiety, and as a supplement, body spray or bath salt it can aid relaxation. When using these at night, they can help to improve sleep patterns and sleep quality – a really helpful tool for many women experiencing sleep issues during perimenopause and menopause.
FOOD FIRST
The first thing we can do to support our magnesium intake is to ensure we’re eating a diverse diet and including magnesium-rich foods such as dark green leafy vegetables, nuts/seeds, legumes, wholegrains, fatty fish, avocado, bananas, Greek yoghurt, tofu, dried apricots and dark chocolate (70% cacao minimum).
SAY HELLO TO A RELAXING BATH!
In addition to a good diet, one of my favourite ways to increase magnesium absorption is with an Epsom salt bath (or footbath). The magnesium is easily absorbed through the skin helping to relax muscles, calm your mind and aid a good night’s sleep. Perfect for use at night. There are also sprays and lotions that can be used as part of your night-time routine as a lovely relaxing massage.
MAGNESIUM SUPPLEMENTS
Magnesium is generally a safe mineral to take as a supplement and it comes in different forms that have slightly different effects. So depending on what you need support with, you might want to take a particular form.
Of course, if you are on medication or have a particular health issue, you should always consult your GP or Registered Nutritional Therapist to develop your bespoke plan and remember that too much can lead to a laxative effect.
- Citrate is easily absorbed and well tolerated by most. It can be useful for muscle aches and also in alleviating a common menopause symptom – constipation!
- Glycinate is my favourite form as its highly bioavailable and less likely to cause any digestive issues – so good for those with sensitive tummies. Best taken at night to aid a restful night’s sleep.
- Oxide is a cheaper form than others so may be an option for those on a limited budget, but it’s also less absorbable and so I generally do not recommend this form.
- Malate can be like a little shot of energy and can be useful in supporting fatigue and improving energy levels.
RECOMMENDATION
Magnesium always stands out as a valuable mineral for women navigating the perimenopause and menopause. Always ensure you’re getting a varied diet and eating a range of magnesium-rich foods as a baseline and then add in some lovely soothing bath salts and lotions to your night-time routine.
This may be enough for you to have a better sense of wellbeing, however if you do feel you need some additional support then try a lower dose of a supplement and gradually increase to your individual requirement. Many find around 200mg works well. If you would like help with a personalised plan, do get in touch.