Best Magnesium Supplements for Menopause Symptom Relief

Why Magnesium is Crucial During Menopause

As women go through menopause, fluctuating hormones combined with natural aging increases the risk for various health issues. From hot flashes and sleep disruption to bone loss and heart palpitations, this transitional period can significantly impact quality of life.

Research shows that magnesium deficiency often worsens menopause symptoms. Optimizing your magnesium levels can provide widespread benefits for physical and emotional health during this change.

Keep reading to understand why magnesium is so important for menopausal and postmenopausal women. We’ll also cover how to choose the most effective magnesium supplement to take based on your individual needs and health status.

Magnesium’s Role in the Body

Magnesium is an essential mineral that serves many vital functions, including:

• Protein synthesis
• Regulating blood pressure
• Supporting bone health
• Relaxing muscles and nerves
• Managing blood sugar
• Sustaining normal heart rhythm

Research confirms that magnesium intake frequently falls short in menopausal women. Correcting this deficiency can alleviate frustrating symptoms.

Benefits of Magnesium During Menopause

Getting adequate magnesium provides noteworthy advantages:

• Eases sleep problems: Helps relax muscles for deeper, less disrupted rest.
• Stabilizes mood: Supports neurotransmitter balance for improved mood regulation.
• Lowers inflammation: Reduces inflammatory cytokines for relief from joint pain, headaches etc.
• Combats hot flashes: Thought to modulate changes in body temperature control centers in the brain.
• Protects heart health: Critical for maintaining normal heartbeat rhythm and blood pressure levels.
• Increases bone density: Boosts calcium and vitamin D absorption to strengthen bones.

Best Magnesium Supplements for Menopause

With all the roles magnesium plays in managing menopause symptoms, ensuring you get enough daily becomes vital. While diet can help provide magnesium from foods like nuts, grains, spinach etc., most women still fall short.

Adding an oral magnesium supplement makes it easy to obtain optimal magnesium levels even when undergoing hormone changes from perimenopause through postmenopause.

Types of Magnesium Supplements

Magnesium supplements are available in various forms like:

• Magnesium oxide
• Magnesium citrate
• Magnesium glycinate
• Magnesium chloride
• Magnesium threonate

The type you select depends largely on what menopause symptoms you hope it will alleviate.

Best Forms Based on Menopause Symptoms

Choose your magnesium supplement wisely based on your needs:

Best for Mood, Sleep, Stress - Magnesium Glycinate

• Absorbed effectively to reach cells
• Calms nervous system for better mood and sleep
• Gentle on the digestive system

Best for Bone Health - Magnesium Citrate

• Enhances bone density to prevent osteoporosis
• Aids calcium and vitamin D absorption
• Moderately absorbs in the body

Best for Heart Health - Magnesium Taurate

• Specifically supports heart function
• Keeps heart rhythm steady
• Can lower elevated blood pressure

Best for Hot Flashes - Magnesium Malate

• Improves cellular energy production
• Reduces inflammation and relaxes blood vessels
• Often included in formulations for reducing hot flashes

Recommended Daily Intake for Menopausal Women

The recommended daily allowance (RDA) for magnesium is different for women at various life stages:

• 19-30 years old – 310mg daily
• 31-50 years old – 320mg daily
• > 51 years old – 320mg daily

As you enter perimenopause in your 40s and 50s, your RDA increases to help compensate for hormone and health changes underway. Consuming at least 320mg of supplemental magnesium from capsules or powders ensures you meet your daily needs.

When to Take Your Magnesium

You can take your magnesium supplement anytime. However, it’s often suggested to consume half your dose in the morning and other half in the evening for steadier coverage. Other tips include:

• Take with food to enhance absorption while minimizing side effects
• Don’t take within 3 hours of antibiotics or diuretic medications
• Discuss with your doctor if you have impaired kidney function
• Stop supplements 2 weeks before surgery

Lifestyle Approaches to Boost Magnesium Levels

While magnesium supplements offer a convenient way to increase magnesium intake, you can also try these lifestyle measures:

Magnesium Rich Foods

Enjoy more nuts, seeds, whole grains, leafy greens, fatty fish etc. High magnesium go-tos include:

• Almonds
• Cashews
• Peanuts
• Pumpkin seeds
• Swiss chard
• Spinach
• Black beans
• Avocado
• Salmon
• Tofu

Soaking in Magnesium Baths

Buy magnesium chloride flakes or bath salts. Soaking 30 minutes weekly absorbs magnesium efficiently through your skin while easing muscle tension.

Getting More Vitamin D

Vitamin D improves magnesium absorption. Exposure to sunshine and supplemental vitamin D can help you retain magnesium better.

Massage

Massage boosts circulation and magnesium uptake while lowering stress. Schedule regular massages or have your partner rub your shoulders.

Magnesium Sprays and Creams

Applying topical magnesium oil, gels or creams is an easy way to directly replenish stores. Massage into sore spots or thin skin areas like wrists twice daily.

The Takeaway on Magnesium and Menopause

Ensuring adequate daily magnesium should be part of any menopause symptom relief plan. Correcting deficiency and maintaining optimal levels can substantially ease frustrating issues like mood swings, insomnia, hot flashes, headaches and more.

Select a high absorbability magnesium supplement that fits your specific symptom profile. Pair with magnesium-rich foods and relaxing self-care practices. Keeping your magnesium status balanced provides a major advantage for health as you progress through menopause.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.