Magnesium for Menopause: Benefits and Sources

Last updated 12.05.2023 | by Sabrina Johnson | 7 Minutes Read

This article has been reviewed and fact checked by Dr. Karen Pike, a senior physician administrator and board-certified emergency room doctor actively working in northern California. Read more at our medical disclaimer page.


You may have heard doctors mentioning magnesium’s numerous benefits, from strengthening your bones to maintaining your heart health, boosting your mood, and helping you get a good night’s sleep. The role of magnesium in supporting our overall health is innumerable. 

This mineral is vital for both sexes, but for women, its utility is even more when they are nearing the menopausal stage. The magnesium intake for adult women is 320mg on average. Hormonal imbalances and low estrogen levels, in particular, account for the several symptoms women go through in menopause. 

The low estrogen levels also affect the magnesium levels, causing them to fall, especially if you are not careful in maintaining them.

When I was approaching menopause, the doctor advised me to take magnesium supplements since I was a little low on this mineral. The diagnosis came after my overall weakness and lessened appetite. Taking the supplements helped me immensely. 

So, are you in the menopause transition phase, and do you wish to know the benefits of magnesium during menopause? Do take a read.

In this article, we will be discussing how magnesium helps with menopausal symptoms, what the signs of magnesium deficiency are, and how women can include magnesium in their daily diet.

4 Benefits of Magnesium for Managing Menopause Symptoms

Magnesium for Menopause: How Does it Help

Listed below are some of the ways in which magnesium can help women who are going through menopause. Here are some of the ways in which magnesium may benefit menopausal women. 

1. Lowers Risk of Depression and Anxiety

Depression and anxiety are common symptoms among women transitioning into menopause or who are already in menopause. I was going through the details of a study the other day that mentioned that 41.8% of women in the perimenopause and postmenopausal phases went through depression.

Although numerous factors contribute to poor mental health during this period, high magnesium levels can aid in alleviating the risk of anxiety and depression.

Since magnesium plays a part in a human being’s stress response and mood regulation, it also affects the onset and progression of depression and anxiety in menopausal women. Studies have also shown that low levels of magnesium are connected to higher chances of depression.

2. Improves Sleep Quality

There are several reasons why women suffer from poor sleep quality during menopause, such as hot flashes, depression, and hormonal fluctuations. This affects their daily life and causes them to feel low on energy.

I, too, had my phases of sleeplessness, which I overcame with exercise and maintaining a balanced diet.

The decrease in estrogen levels is one of the factors that contribute to insomnia among menopausal women. Improving magnesium levels can help women sleep better.

3. Supports Bone Health

The drop in estrogen levels causes increased bone loss among women, thereby leading to porous and weakened bones. When your body is low on magnesium, it can amplify your chances of developing osteoporosis, which is a condition that occurs due to a decrease in bone mass.

Maintaining a steady level of magnesium in your body through food and supplements can increase your bone strength while facing menopause.

4. Enhances Heart Health

The risk of heart disease increases in women as they approach menopause. The leading cause of death among women is heart disease, as per the American Health Association. The role of estrogen in protecting the heart isn’t unknown. That’s why a dip in estrogen levels after menopause may trigger fat buildup in the arteries, making women susceptible to heart ailments. 

Magnesium helps in controlling heart muscle contractions, thereby giving you a healthy heartbeat. Foods that are rich in magnesium are also a beneficial source of boosting your heart health. So, taking care of your magnesium intake will help maintain better heart health in menopause. 

Signs of Magnesium Deficiency During Menopause

The hormonal fluctuations that occur during menopause lead to many bodily changes. Due to this, women could experience a decline in magnesium levels. Low levels of magnesium can affect their health poorly.

Some of the signs of magnesium deficiency that are common during this time are:

  • Fatigue
  • Weakness
  • Abnormal heart rhythms
  • Not getting proper sleep

If you experience any of these symptoms, it’s important to contact your doctor right away. They could suggest a test to check if you’re suffering from a mineral deficiency or low mineral levels. If required, your healthcare provider may put you on magnesium supplements to compensate for the deficiency of this particular mineral. 

What are the Beneficial Sources of Magnesium for Menopause?

Women’s recommended magnesium intake is between 310 and 320 mg per day. For pregnant and lactating mothers, the requirement is a little more. So, if you are considering increasing your magnesium intake, here is a list of the foods rich in this mineral to help you better. I have also added a list of the different forms of magnesium in supplements.

Foods Rich in Magnesium

Here are the magnesium-rich foods that menopausal women can consume:

  • Nuts
  • Brown rice
  • Tofu
  • Almonds
  • Flaxseed
  • Sunflower and pumpkin seeds
  • Sweet corn
  • Black beans
  • Bananas
  • Cashews
  • Whole grains
  • Soybean
  • Green leafy vegetables
  • Oatmeal

Magnesium Supplements

The magnesium that is found in supplements is often easier for the human body to absorb. The magnesium formulations that menopausal women can look into include:

  • Magnesium oxide
  • Magnesium malate
  • Magnesium citrate
  • Magnesium sulfate
  • Magnesium glycinate
  • Magnesium chloride

FAQs

Can magnesium-rich foods help menopausal women?

Magnesium-rich foods help menopausal women improve their physical and mental health immensely

Can women consume magnesium supplements to help them as they go through menopause?

Yes, magnesium supplements do help women as they go through menopause.
However, they shouldn’t take it without consulting a healthcare provider. While it could prove beneficial for some, an increased consumption of the supplements may produce toxic effects. 
Moreover, if you have any existing health conditions or are under any medication, then taking magnesium supplements could affect your health adversely. That’s why seeking a doctor’s consultation before taking these supplements is needed.

Which magnesium is appropriate for women in the menopause phase? 

Different forms of magnesium go into the making of supplements. Of them, magnesium glycinate is said to positively affect menopausal women since it relieves stress and promotes better sleep. Magnesium malate is also said to be effective in managing chronic fatigue and fibromyalgia symptoms. However, more research is needed to validate its effectiveness in this regard.

How is magnesium deficiency diagnosed by the doctor? 

The doctor will diagnose magnesium deficiency through bloodwork and ECG to check your magnesium levels. 

Conclusion

Magnesium is crucial in maintaining one’s health, and even more so when you’re going through menopause. As the levels of estrogen decline in women, so do the magnesium levels, thereby making the signs of magnesium deficiency even more prominent.

Therefore, consuming magnesium supplements and foods that are rich in magnesium is imperative for menopausal women. Be sure to talk to your healthcare provider before you start taking these supplements so that you’re aware of any possible side effects.

By sticking to your daily intake of magnesium, it could become easier to find relief from some of the symptoms of menopause, such as hot flashes and insomnia.

References:

Author

  • Sabrina Johnson

    Meet Sabrina Johnson, a compassionate author and a seasoned expert in Obstetrics and Gynecology. She is a driving force behind Simply Menopause, where her extensive medical knowledge and empathetic nature come together to empower women in their menopausal journey. Sabrina offers culturally sensitive guidance and support through her approachable writing, making her a trusted friend on the path to menopause wellness.