Are you suffering from any of the following?
Lack of sleep
- Constantly feeling fatigued
- Muscle aches and pains
- Menstrual cramps
- Low Mood
If so, then you could be magnesium deficient.
Why is magnesium so important during menopause?
Magnesium is sometimes called ‘the spark of life’, as it helps with 600 reactions in our bodies. It helps with all of the following: sleep, stress, energy levels, hormone balance, menstrual headaches, and muscle function. No wonder everyone keeps going on about taking a magnesium supplement.
During the menopause magnesium is needed more than ever, not only to help overcome menopausal symptoms which keep rearing their head, but also to support the strength and formation of our bones and teeth. Magnesium is also required to help absorption of calcium and vitamin.
Magnesium can help with a variety of menopausal symptoms as well as helping with the numerous health issues which we become more at risk of developing during our midlife.
It can help lower the risk of heart attacks and strokes – women’s risk of heart disease increases after menopause, keep bones healthy and strong. It is also known to relieve constipation, improve sleep patterns and aid in lifting low moods.
How much magnesium do we actually need?
If magnesium is such a key player, it is no wonder we struggle during the menopause. Unfortunately, it can be tricky to get your daily intake just from food, as the recommended daily allowance of magnesium for women, according to the NHS, is 270mg. However, it is thought by many that during the menopause, women may benefit from having more magnesium that the recommended allowance.
Can I take too much magnesium?
The NHS website states that taking more than 400mg of magnesium for a short period of time is considered a high dose and could cause diarrhoea. It also states that there is not enough evidence to say what the effects could be should you take a high dose of magnesium for a long period of time, so please be mindful of your daily intake levels and consult a doctor, especially if you are on medication.
Ways to increase daily intake of magnesium during menopause
Magnesium Rich Foods
Below is a list of some magnesium rich foods with the amount of magnesium detailed too:
- Dark leafy greens – 100g cooked spinach = 87mg
- Tuna 100g = 64mg
- Bananas 100g = 27mg
- Beans – 100g of Lima Beans = 74mg
- Dark Chocolate 100g = 228mg
- 1 oz handful of Pumpkin and Squash Seeds = 156mg
- One whole Avocado = 58mg
- Handful of Almonds (1 oz) = 77mg
- Tofu 100g = 40mg
- Brown rice 100g = 44mg
- 2 tablespoons of Peanut Butter = 57mg
- Non-fat Yoghurt 100g = 19mg
To eat 270mg of magnesium in a day you would need to eat (as an example) 100g tofu, 200g spinach and 1 medium avocado or over 100g of dark chocolate! Don’t know about you but that sounds a bit of a struggle!
Supplements to increase your magnesium intake during menopause
If, like me, you struggle to eat the recommended daily amount of magnesium, you may decide to look for other ways to increase your daily intake. Most people will often jump straight to taking a supplement as this is a sure way of understanding how much extra magnesium you are taking. Often with supplements your other menopausal symptoms can also benefit. Some good supplements are:
Solgar VM-Prime for Women not only has 150mg of magnesium in, but it’s a multivitamin designed to meet or exceed the nutritional requirements for women over 50 years of age. One tablet daily also has increased levels of vitamin B-12 (can help improve sleep), zinc (mood lifting and delays aging skin), selenium (anti-aging) and manganese (good for aching joints).
Solgar Magnesium with Vitamin B6 has 400mg of magnesium and 25mg of B6. Vitamin B6 may help alleviate mood swings during menopause.
A lot of menopausal women find that taking a good quality magnesium supplement which contains Vitamin B can help improve their sleep. Nutri-Advanced Megamag Night Formula is perfect for this. It has 200mg of high strength magnesium and is expertly formulated to aid a restful night’s sleep. So if insomnia, is also one of the symptoms you are experiencing this may be the best option for you.
Magnesium Boosting Beauty Products
There are a number of magnesium boosting beauty products that you can start to incorporate into your routine during menopause.
Having a soak in a bath with Himalayan Bath Salts is a good way to increase your intake of magnesium and there are also magnesium sprays and creams which you may be interested in.
In addition to the above supplements, our top picks of magnesium boosting beauty products are:
Why not tailor products specifically to your needs by using the Menodelight Symptom tool. Simply enter your most problematic symptoms and not only will you be provided with a shortlist of products to alleviate those symptoms, but you will also be given access to fact sheets for each symptom. You can try it now here at Menodelight