With my hand on my heart, I didn’t think it would happen. Still, I found myself, too, who exercises every morning (yes, every morning), eats right, and lives the “wellness” lifestyle, experiencing the period of premenopause—the transition to menopause—with all the symptoms and changes it entails. If this is how perimenopause feels to me (OMG), I decided to start right now to prepare my body for menopause itself.
This realization led me to thoroughly and thoughtfully investigate magnesium and its effects on the pre-menopausal and menopausal periods. I wanted to understand what was happening in my body that had changed and seemed a little out of balance and also to prevent future problems and issues. After testing, researching, consuming, and coming to conclusions, I am here to share all this precious information with you so that you can enjoy the wonderful benefits of magnesium for menopause.
Transitional age – what? How? And most importantly, when?
Menopause is a natural biological process that marks the end of a woman’s reproductive years. According to the scientific medical community, menopause usually occurs between the ages of 45 and 55, but the transition can start several years before and continue several years after. Symptoms such as hot flashes, night sweats, mood swings, and sleep disturbances are common and can significantly affect our quality of life. And what do you say?! Not for the better.
Understanding the stages of menopause
So, with all due respect to the scientific community (and I have a lot of respect for it, as you know), I still haven’t been able to understand when this “desirable” menopause begins and when it ends, what is the difference between perimenopause and menopause itself, and including some other nuances that were not clear to me until the end. And if there are a few other women in the audience like me who also manage to get confused by the whole business, let’s sort things out before we get to the role of magnesium for menopause.
So, menopause is a process that happens in stages, and it can indeed be a bit confusing. Here is a clear breakdown of how it works:
Premenopause
Timing: This stage usually begins in a woman’s 40s, but it can start earlier.
Duration: It can last from a few months to several years.
Symptoms: During premenopause, periods become irregular. A woman may experience changes in menstrual flow and frequency, hot flashes, night sweats, mood swings, and sleep disturbances.
Hormonal Changes: Estrogen and progesterone levels fluctuate, leading to symptoms described.
Menopause
Definition: Menopause is officially diagnosed after a woman has gone 12 consecutive months without a period.
According to information on the womenshealth.gov website run by the US Department of Health and Human Services (HHS), menopause is the time when your periods stop permanently and you can no longer get pregnant. Since we don’t know for sure when this happens (does the first missed period signify menopause? Or will another one arrive in two or three months?), the scientific community decided to determine that menopause actually occurs when a woman has not had a period for 12 consecutive months.
Timing: The average age of menopause is around 51, but it can occur earlier or later.
Symptoms: Many of the symptoms experienced during perimenopause persist into menopause. These include hot flashes, sleep problems, and mood swings, but they may gradually subside.
According to an article published on the CDC website, titled “Sleep Duration and Quality Among Women Aged 40–59, by Menopausal Status”, menopausal women (56.0%) tend to sleep less than 7 hours in a 24-hour period compared to postmenopausal women (40.5%) and premenopausal women (32.5%). This suggests that menopausal women have the shortest sleep duration, which means any nap during the day is welcome at this point, without any pangs of conscience!
Postmenopause
Timing: This phase begins after a woman has gone 12 months without a period.
Symptoms: Some symptoms of menopause can persist, but they usually become less severe over time. However, the risk of certain health conditions, such as osteoporosis and cardiovascular disease, increases.
Now that we understand the matter completely, it’s time to move on and discuss the mineral that makes our lives so much simpler during this complex time—magnesium!
The Role of Magnesium in Menopause
Magnesium is an essential mineral involved in more than 300 biochemical reactions in the body, such as the production of cellular energy—ATP- the energy of all living things. Magnesium is crucial for maintaining muscle and nerve function, supporting the immune system, regulating heart rate, and building strong bones.
And here’s the big surprise – for women who are going through menopause or are pre-menopausal, magnesium offers several specific, unique, and research-proven benefits that you really, really shouldn’t miss:
- Relief of Hot Flashes and Night Sweats
Research shows that magnesium helps reduce the frequency and severity of hot flashes and night sweats. A 2011 study titled “A pilot phase II trial of magnesium supplements to reduce menopausal hot flashes” investigated the effects of magnesium oxide supplementation on these symptoms in menopausal women.
Participants included 29 women who experienced frequent hot flashes and received 400 mg of magnesium oxide per day, with the dose increased to 800 mg if necessary. The study found that magnesium supplementation significantly reduced the frequency of hot flashes by 41.4%, dropping from 52 to 28 per week. It also alleviated symptoms such as fatigue and distress, improving general comfort and quality of sleep.
- Support for Mood and Mental Health
Magnesium plays a crucial role in brain function and mood regulation. Studies have shown that magnesium deficiency is associated with increased anxiety and depression, conditions that may, of course, worsen during menopause. The addition of magnesium may help stabilize mood and reduce feelings of anxiety and depression. A study titled “Magnesium Intake and Depression in Adults” was published in 2015.
This study investigated the relationship between magnesium intake and the prevalence of depression in adults, using data from the National Health and Nutrition Examination Survey (NHANES). The analysis included 8,894 adults and referred to various factors such as age, gender, race, education, income, and health status.
Here are the key findings:
Association with Depression: Low intake of magnesium was significantly associated with a higher risk of depression. People with the lowest magnesium intake had a higher prevalence of depression compared to those with adequate magnesium levels.
Age Factor: The correlation between low magnesium intake and depression was particularly strong in adults under the age of 65.
The study concluded that increasing magnesium intake may reduce the risk of depression. This supports the idea that adequate magnesium levels are essential for mental health, especially during periods of hormonal change such as menopause. Ensuring adequate magnesium intake can help stabilize mood and reduce feelings of anxiety and depression.
- Improving Sleep Quality
Insomnia and disturbed sleep are common complaints during and near menopause. Magnesium has been shown to help regulate neurotransmitters and the hormone melatonin, which guides sleep and wake cycles. Several studies have indicated that magnesium supplements can improve sleep quality and duration in people with insomnia.
A study published in the Journal of Research in Medical Sciences in 2012 examined the effect of magnesium supplementation on primary insomnia in older subjects. Although this study was not exclusively focused on menopausal women, it provides important insights into how magnesium affects sleep quality. Participants who received magnesium supplementation reported significant improvements in sleep efficiency and duration. The study found that magnesium helps regulate sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep.
The study concluded that magnesium supplementation can help improve sleep quality in people experiencing sleep disturbances, a common problem during menopause.
- Bone Health
As mentioned, postmenopausal women are at a higher risk of developing osteoporosis due to decreased estrogen levels, which can lead to loss of bone density. This is where magnesium comes into play (and in a big way). This mineral is essential to bone health because it aids calcium absorption and formation. Ensuring adequate magnesium intake can help maintain bone density and reduce the risk of fractures. A review titled “Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions” was published in 2013.
This review highlights the critical role of magnesium in bone health. It discusses how low or high magnesium levels can affect bone health, emphasizing that magnesium deficiency accelerates osteoporosis. The review concludes that maintaining magnesium homeostasis is essential for bone integrity. The review suggests consuming a sufficient amount of magnesium through diet or food supplements to help prevent osteoporosis and improve bone health.
5. Weight Loss
It turns out that, in addition to all the wonderful benefits of magnesium for menopause we have seen so far, it also aids in weight loss for menopausal women, a challenge that many struggle with.
A 2021 study titled “Effect of Magnesium Supplementation on Women’s Health and Well-Being” examined the impact of magnesium supplementation on women’s health and well-being at various stages of life.
The study found that magnesium plays a crucial role in women’s health, including supporting muscle function, the nervous system, the heart, and the immune system, as well as regulating glucose and insulin levels. The research highlighted that magnesium supplements can help prevent and treat various health conditions in women, such as premenstrual syndrome (PMS), polycystic ovary syndrome (PCOS), pregnancy, and menopause symptoms. The findings indicate that magnesium supplements can improve energy levels, regulate blood sugar levels, and enhance women’s sleep quality and emotional well-being.
A 2021 study titled “The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials” examined the impact of magnesium supplementation on various obesity-related measures, including body weight, Body Mass Index (BMI), Waist Circumference (WC), Body Fat (BF) percentage, and Waist to Hip Ratio (WHR).
The study included 32 trials in which participants received different dosages of magnesium, ranging from 48 to 450 mg per day, for 6 to 24 weeks.
The results showed that the change in body weight and WC was significant among participants with insulin resistance, hypertension, obesity, magnesium deficiency, and women. The study concluded that magnesium supplementation significantly reduces BMI, with noticeable changes in body weight and WC in certain subgroups.
Magnesium – Your Best Friend During Menopause
In this challenging period, which includes three stages, we sometimes feel that we are getting lost, losing ourselves, and losing control over our lives. We are not the same. And no one but us can understand what we are going through. This is precisely the time and moment when taking magnesium for menopause, with its many benefits, becomes your best friend. And that’s fine; it’s much more than OK—it’s just incredible.
How to Incorporate Magnesium into Your Daily Routine?
Magnesium can be found in various foods, supplements, and topical applications. Here are some ways to ensure you are getting enough magnesium:
Nutritional Sources: Include magnesium-rich foods in your diet, such as green vegetables, nuts, seeds, whole grains, and legumes. Avocado (yummy 😊), bananas, and dark chocolate are also excellent sources.
Supplements: Various magnesium supplements, including magnesium citrate, magnesium oxide, and magnesium glycinate, are available on the market.
Topical Applications: Magnesium can also be absorbed through the skin, and it’s definitely worth dedicating a paragraph to that.
How do you increase magnesium levels through the skin?
Magnesium absorption through the skin is a practical option to increase magnesium levels. This method can be especially beneficial for those who experience digestive problems, as it bypasses the digestive system and prevents its side effects, and for those who need to increase their magnesium levels quickly (menopause symptoms, did we mention it?!), as it absorption is fast and bioavailability is high. Here are 2 enjoyable methods that I highly recommend trying:
- Magnesium Oil (Yes, There is Such a Thing)
Magnesium oil is a solution of magnesium chloride in water. It is called “oil” because it has an oily texture but does not contain oil. This is how it is used:
Local Application: Magnesium oil can be sprayed directly on the skin, preferably on areas with thinner skin, such as the wrists, behind the knees, or on the stomach.
Massage: Massage the oil gently into the skin to improve absorption. Leave it on for at least 20 minutes before rinsing.
To ensure that we purchase the best quality oil, it is important to check two things:
The Source of the Magnesium: Make sure the oil is produced from quality sources such as the ancient seabed of Zechstein, known for its purity and mineral content.
Third-Party Testing: Prefer products tested by third-party labs to verify their purity and concentration.
Magnesium Concentration: Solutions with a higher concentration are more effective but can sometimes cause skin irritation. Generally, a 30-35% concentration of magnesium chloride is effective and safe for most people, and you can start there.
Epsom Salt Baths
- Epsom salt (magnesium sulfate) is another effective way to increase magnesium levels through the skin, relax and relieve muscles after exertion and help with conditions such as arthritis, fibromyalgia, and muscle stretching. Here is how it works:
Bath: Add 2 cups of Epsom salt to a hot bath and soak for 15-20 minutes at minimum.
Foot Soak: For a more straightforward option, dissolve a cup of Epsom salt in a foot bath and soak your feet for 20-30 minutes.
What’s more, it’s essential to note – if you experience tingling or other unpleasant symptoms when using magnesium oil or Epsom salt baths, there are several things you can do.
Tips for Using Magnesium Oil and Epsom Salt Baths
For Magnesium Oil:
Dilution: If magnesium oil causes tingling or irritation, dilute it with water before applying it to your skin. Start with a 1:1 ratio of magnesium oil to water and adjust as needed.
Apply Over Moisturizer: Apply magnesium oil over a layer of moisturizer or coconut oil to create a barrier that can reduce irritation.
Patch Test: Before applying magnesium oil to a large area, patch test a small area of your skin to check for sensitivity.
Reduce Application Time: If irritation persists, reduce the application time. Leave the magnesium oil on your skin for a shorter duration before rinsing it off.
Alternate Areas: Apply magnesium oil to different areas of your body each day to avoid over-irritating one spot.
For Epsom Salt Baths:
Temperature Control: Ensure that the bathwater is warm but not too hot, as hot water can increase skin sensitivity and irritation.
Rinse Off: After soaking in an Epsom salt bath, rinse your body with fresh water to remove any residue that might irritate.
Moisturize: After the bath, apply a moisturizer to your skin to keep it hydrated and minimize potential dryness or irritation.
Reduce Concentration: If skin irritation occurs, reduce the amount of Epsom salt in the bath. Start with 1 cup instead of 2 cups and gradually increase as your skin adjusts.
Additional Tips:
Hydration: Drink plenty of water before and after using magnesium oil or taking Epsom salt baths to stay hydrated and support your body’s ability to absorb magnesium.
Consult a Healthcare Professional: If you have sensitive skin or any pre-existing skin conditions, consult with a healthcare professional before using magnesium oil or Epsom salt baths.
By following these tips, you can enjoy the benefits of magnesium for menopause while minimizing the risk of skin irritation or discomfort.
Try Magnesium for menopause!
Incorporating magnesium into your daily routine can significantly relieve menopausal symptoms and improve your quality of life. So whether you choose to do this through nutritional enrichment, quality food supplements, or a pleasant massage and bath, I promise you’ll thank me for it 😊