Magnesium For All Stages Of Menopause

Magnesium for Menopause

Menopause is full of changes. That is where we come in to help you navigate all the adaptations with menopause. Signs and symptoms vary vastly for each person.

Many of you do not feel or see the signs or symptoms right away or make the connection that you are entering perimenopause. Thus, confusion sets in, frustration, and wondering “Why do I feel this way? What is happening to my body? Why am I so exhausted? A friend or coworker might suddenly suggest that you are entering the stage of menopause. Denial sets in or more confusion. Regardless of your age or level of acceptance, you can navigate menopause armed with information, strategies, and tools that can alleviate some of these changes.

Magnesium is one mineral that can provide support and have a significant impact on sleep, blood glucose control, active uptake of Vitamin D¹, and maintain healthy bone development and slow osteoporosis. Magnesium is a mineral found naturally in the body and has been well established as an important supplement for women as they move through menopause stages. Magnesium is naturally in our bodies (25-30g) and is found in our bones and soft tissue. Magnesium is regulated by the kidneys and released in our urine (about 120mg per day). As we move through menopause phases and beyond, low levels of magnesium has been shown to put us at greater risk of sleep disturbances, heart disease, osteoporosis, and depression.^2,3

It is recommended that women receive 320 mg of elemental magnesium per day³. It is often found in small amounts in a multivitamin but often not enough to have significant health impacts. We love it when you can get your magnesium from FOOD FIRST. Foods rich in magnesium are also high in fiber, protein and other anti-inflammatory properties. Researchers estimate about 40% of magnesium consumed through food is absorbed. So time to stock up on easy to grab, transportable, and tasty foods rich in magnesium! According to the National Institutes of Health: Office of Dietary Supplements³ the top five foods to add to your diet include:

• Pumpkin Seeds: 1oz = 156mg of Mg
• Chia Seeds: 1oz = 111mg of Mg
• Almonds: 1oz = 80mg of Mg
• Spinach: 1/2cup boiled = 78mg of Mg
• Cashews: 1oz = 74mg of Mg

Top 10 Health Benefits of Magnesium

1. It is involved in hundreds of chemical reactions in your body
2. It may boost exercise performance
3. It may reduce severity of depression
4. It may protect against type 2 diabetes
5. It may lower your blood pressure
6. Magnesium has anti-inflammatory benefits
7. It may help prevent migraine headaches
8. It may reduce insulin resistance
9. It may improve PMS symptoms and
10. It is safe and widely available

As you increase the amount of magnesium you consume through food, see if you can notice any improvement in your perimenopause or menopause symptoms. I personally supplement the amount of magnesium I get through my nutrition with Life Extension Neuro Mag. It contains magnesium L-threonate which was developed at MIT and formulated to cross the blood-brain barrier.

You know I always look to the science and in a 12-week study of people ages 50 to 70, researchers found that this easily absorbed form of magnesium not only improves brain function, it also can reverse brain aging.⁶ Other studies have shown that it can ease anxiety. Count me in on those benefits!

For more information see this YouTube video I recorded about why magnesium is so key to your health moving forward. I always recommend that you check with your clinician before beginning any supplementation, but if magnesium L-threonate is right for you, visit my Amazon storefront, or use this link to save 10% on Life Extension Neuro Mag and supplement the magnesium you get through your nutrition to enjoy all the benefits!

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