Magnesium and Menopause

Presented by: Laura Lambe, Registered Menopause Specialist

Importance of Mineral Intake During Menopause

• Food choices can help reduce/manage menopausal symptoms.
• Hormonal health relies on mineral intake; inadequate mineral consumption disrupts hormonal regulation.
• Hormones control metabolism, immune system, mental wellbeing, and gut health.
• Decline in estrogen during menopause affects other hormones, causing symptoms.

Common Menopausal Symptoms

• Night sweats
• Hot flashes
• Mood swings
• Joint pain
• Anxiety/stress
• Sleep issues
• Changes in cravings/appetite
• Gut health issues
• Low energy
• Libido changes

Role of Magnesium in Hormonal Health

• Magnesium is crucial for hormone production.
• Emphasis on obtaining minerals from real food, not supplements, unless necessary.
• Over-supplementation is common; food-based intake is cheaper, more effective, and gut-friendly.
• Magnesium and Vitamin D are hard to obtain solely from food; partial supplementation may be necessary.

Magnesium's Impact on Menopausal Symptoms

Mood Boost

• Aids in serotonin production, helping with depression, anxiety, and mood swings.
• Calms racing thoughts at night, facilitating sleep.

Sleep Improvement

• Helps regulate sleep-wake cycle; interacts with neurotransmitters involved in sleep.
• Assists in achieving REM sleep, critical for hormone regulation.

Bone Health

• Magnesium, alongside calcium and Vitamin D, is vital for bone health.
• Slows bone density decline, reducing osteoporosis risk.

Enhanced HRT Effects

• Adequate mineral intake enhances hormone replacement therapy (HRT) effectiveness.

Foods High in Magnesium

• Spinach, avocado, nuts (walnuts, almonds, cashews)
• Bananas, dark chocolate, oats
• Seeds (chia, pumpkin, flaxseed)
• Dairy products, fatty fish (salmon), beans

Considerations for Magnesium Supplements

• Aim for real food first; supplements can include teas, bath salts, creams.
• No single "best" form of magnesium supplement; personal trial needed.
• Magnesium glycinate noted for easy absorption and minimal gut issues.
• Consult with GP or dietitian before starting supplements.

Additional Resources

• Free Menopause Health Consultation available.
• Explore relevant blogs for further learning:
  • From Night Sweats To Peaceful Sleeps
  • Fixing Circadian Rhythm
  • Menopausal Weight Loss Journey

Book Free Menopause Health Consultation