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    thebettermenopause.com
    https://thebettermenopause.com › blogs › the-better-gut-community › magnesium-menopause

    Magnesium for menopause: benefits, which type is …

    Magnesium for Menopause: Does It Really Help? - Peanut
    Peanut
    Magnesium for Menopause: Efficacy, Benefits, and Si…

    Magnesium is an important mineral in the human body (1).

    It influences mood regulation, supports healthy bones and hormone levels, and is involved in hundreds of biochemical reactions throughout your body (1).

    What’s more, as women reach older adulthood and experience menopause, magnesium becomes particularly important for good health and may even help reduce menopause symptoms.

    Magnesium is an important mineral in the human body (1).

    It influences mood regulation, supports healthy bones and hormone levels, and is involved in hundreds of biochemical reactions throughout your body (1).

    What’s more, as women reach older adulthood and experience menopause, magnesium becomes particularly important for good health and may even help reduce menopause symptoms.

    This article tells you all you need to know about magnesium and menopause, including its benefits, side effects, and ways to get it in your diet.

    Healthline

    Menopause is a natural phase in a woman’s life that occurs at the age of 51–52, on average, though it can occur many years before or after (2).

    It’s characterized by a loss of menstruation along with other symptoms, such as hot flashes, difficulty sleeping, weight gain, decrease in bone and muscle mass, and changes in hormones — namely estrogen and progesterone (3, 4, 5, 6).

    Because of the importance of maintaining a healthy weight along with strong bones and muscles, it’s important to address these issues early on in menopause.

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    Approximately 60% of your magnesium is stored in your bone and plays a crucial role in preventing osteoporosis. Osteoporosis — defined as low bone mineral density — affects between 10–30% of postmenopausal women and increases with age (7, 8, 9, 10).

    Bones undergo a natural remodeling process known as osteogenesis to strengthen themselves. During this stage, bones are broken down by osteoclasts and then rebuilt by osteoblasts. For young people, bones are rebuilt faster and more effectively (2).

    During menopause, estrogen levels decline, leading to a spike in osteoclast activity (bone loss). As a result, bones are being broken down at a faster rate than they’re being rebuilt, leading to weakened, porous bones (2).

    Magnesium deficiency is highly associated with osteoporosis due to its important role in cartilage and bone matrix calcification, or increased bone strength. It’s also linked to lower activity of parathyroid hormone (PTH) and vitamin D, both of which are crucial for bone development (7).

    What’s more, low magnesium appears to decrease osteoblast activity and inc…

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    May improve sleep

    Up to 60% of menopausal women experience insomnia or difficulty sleeping. Compared with premenopausal women, those transitioning through menopause, known as perimenopause, report significantly higher rates of poor sleep — in particular, waking up throughout the night (6, 13). Hot flashes, night sweats, anxiety, depression, and a decrease in melatonin and progesterone, two hormones that have sleep-promoting effects, appear to be the main causes of menopausal insomnia (6, 13, 14, 15). Lack of sleep is connected to an array of coexisting conditions related to menopause, such as irritability, depression, stress, and weight gain (6). Magnesium may promote sleep by regulating your body’s circadian rhythms, known as the body’s natural clock, and increasing muscle relaxation. Furthermore, low magnesium intake is associated with fewer hours of sleep and overall lower sleep quality (16, 17). One small study in 46 older adults found that supplementing with 500 mg of magnesium — an equivalent of 250 mg elemental magnesium — daily led to a significant increase in sleep duration, sleep quality, and melatonin production, while no improvements were seen in the control group (18). Still, more robust research is needed.

    May lower your risk of depression and anxiety

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    Magnesium is essential for good health and safe to consume from both food and supplements. It’s recommended that adult women get 320 mg of magnesium per day from food or a supplement (31).

    For most people, excess magnesium intake from food does not pose a serious threat to health, as your body can excrete any excess through urine. This is due to your body’s tight regulation of magnesium when levels get too high or too low (1, 31).

    Diarrhea and stomach upset are common side effects when magnesium supplements are consumed in excess (32).

    Though rare for healthy people, magnesium toxicity can occur in those with reduced kidney function and cause heart irregularities, muscle weakness, difficulty breathing, and kidney failure (33).

    Those who wish to try a magnesium supplement should consult their healthcare provider first.

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