Menopause is a huge transition in a woman's life and involves significant hormonal changes. The dip in hormones causes severe physical and emotional symptoms as well. Many women seek natural methods to increase levels, relieve discomfort, and support overall well-being during this time. Many women are now considering magnesium as a possible treatment.
But is magnesium the right choice and beneficial for menopausal women? In this article, we'll look at the potential benefits of magnesium in managing menopause and whether it can improve women's lives.
Understanding Menopause
Menopause is many things to many women, but it means, in essence, that one's reproductive years have come to an end. But unfortunately, this change is seen as painful in every aspect. However, it doesn't have to be and can be treated. Menopause commonly starts in the late 40s or early 50s but can occur much earlier for some women.
Symptoms of menopause include hot flashes, night sweats, mood swings, sleep disturbances, bone density changes, and more. These irritating symptoms come from a drastic shift in estrogen and progesterone hormones. They help regulate the menstrual cycle, fertility, bone density, immune system, and cognitive health. Estrogen and progesterone work together as one system that profoundly affects every moment of a woman's life.
Decreasing hormone levels come with aging and medical conditions, and for the most part, the decline can't be helped. But there are treatments like estrogen therapy and magnesium supplementation that can improve levels.
The Role of Magnesium
Magnesium is an essential mineral that the body needs to stay healthy. It's vital for numerous bodily functions, including bone health, energy production, muscle and nerve function, and hormone regulation. If you're low on magnesium, it can have substantial effects on these functions. Magnesium also helps more than 300 enzymes to assist in different chemical reactions throughout the body. Some of these reactions include helping the heart beat steadily.
Magnesium is primarily stored in bones and tissues throughout the body. You get magnesium from eating plant foods like dark green leafy vegetables, nuts, seeds, whole grains, fortified cereals, and legumes. When you don’t consume enough magnesium in your diet, you may have problems with bone health, migraines, cardiovascular disease, and other health issues.
Potential Benefits of Magnesium for Menopause
Many women going through menopause have lower levels of magnesium, making them at higher risk for poor health. While there needs to be more research, some studies show that low magnesium levels can lead to more menopausal symptoms. So supplementing with magnesium can be good for menopause.
Hot Flashes and Night Sweats
Night sweats and hot flashes are the most typical and pesky symptoms of menopause for women in North America. However, women in Asia report fewer hot flashes, which may be because they have a diet higher in soy, but more research needs to be done. Hot flashes are a surge of heat that travels down your body and doesn't seem to have a trigger. Although diet and alcohol can play a role according to some healthcare professionals.
We know that magnesium helps with body temperature regulation and supports the nervous system's function. Magnesium supplementation may help with the amount and intensity of hot flashes and night sweats. Night sweats happen at night while you're sleeping rather in the day. Women report waking up in a pool of sweat.
Sleep Disturbances
Insomnia and restless sleep are other common menopausal symptoms. Magnesium is known for bringing on a deep sense of relaxation, promoting sleep. Taking magnesium before bed can bring pleasant calmness and improve sleep quality and duration, leading to more rest during menopause. Also, if you have fewer night sweats, you'll sleep longer.
Mood Swings and Anxiety
Another common hallmark of menopause due to hormonal fluctuations is irritability, mood swings, and heightened anxiety levels. You may feel fine one moment and in the next sad, worried, or angry. Research shows magnesium promotes a healthy mood and relaxation by regulating neurotransmitters. By supplementing with magnesium or eating a magnesium-rich diet, you may be able to alleviate feelings of anxiety and moodiness.
Bone Health
Menopause comes from a severe drop in estrogen and is also extremely important for maintaining bone density. The decline during menopause puts women at higher risk for osteoporosis. Since magnesium is essential for bone health due to aiding calcium absorption and utilization, receiving adequate amounts is necessary. For this reason, supplementing with magnesium may not only help with menopause but also overall bone health.
Heart Health
Menopause causes women to have an increased risk of cardiovascular disease. Studies show that magnesium has a positive impact on overall cardiovascular health. The reason is that it supports normal blood pressure levels and reduces inflammation. Therefore, supplements or magnesium-infused foods as part of a daily diet may benefit during menopause.
Getting Sufficient Magnesium
The surest way to optimal magnesium amounts during menopause is through supplementation or a diet laden with magnesium-rich foods by eating a balanced diet. As mentioned, good food sources of magnesium include nuts and seeds, whole grains, legumes, certain seafood, and leafy green vegetables.
However, eating the perfect diet, even for the most dedicated person, can be challenging day after day. This is when the supplementation of magnesium helps. You can purchase supplements online or at a pharmacy.
Considerations when Supplementing
Magnesium can help battle menopausal symptoms and improve your health, but certain factors should be considered before supplementing. The amount each woman needs is unique, so choosing the correct dose for your health is essential. Magnesium can also cause reactions with certain medications, such as antibiotics or high blood pressure medication.
Magnesium may also be only one piece of the puzzle when managing menopause. You may need to supplement with estrogen or progesterone and choose a healthier diet and other lifestyle changes.
Magnesium supplements are available without a prescription and in varying doses. It can really help manage menopause symptoms. But make sure you choose a high-quality magnesium supplement in the correct amount for your body. Then, you'll be on your way to a menopausal symptom-free life.
