Why Magnesium Is Vital For Perimenopause and How To Take It
As we go through all the changes that perimenopause brings to our bodies, we may need to support ourselves in different ways than in previous years.
Ensuring we have enough magnesium is key to thriving through perimenopause.
Lets' get into it!
Magnesium is a vital mineral needed for more than 300 essential metabolic reactions within our cells, such as:
- Energy production
- Nerve function
- Muscle function
- Protein synthesis
- Blood regulation
- Blood sugar regulation.
Magnesium cannot be made by the body so we need to consume it daily through foods and supplements.
Research shows the mineral content in food sources is declining hence we have an increasing population with magnesium deficiency.
With our perimenopause bodies needing more magnesium, it's really important that we ensure we are getting enough magnesium through our diets where possible and supplementing through nutraceuticals.
Why Is Magnesium So Important in Perimenopause?
Magnesium helps reduce perimenopause symptoms such as:
Studies have also found that Magnesium normalises the actions of different hormones (mainly progesterone) on the central nervous system.
The recommended daily dosage of a magnesium supplement to help to improve symptoms is 300mg daily and the best form to soothe the nervous system in perimenopause is magnesium glycinate.
Magnesium glycinate is magnesium attached to the amino acid glycine, this form is very easy for our bodies to absorb and promotes relaxation and improves the quality of our sleep.
The recommended daily intake of magnesium for men and women over 30:
- Women 30+ need 320mg daily
- Men 30+ need 420mg daily.
Food Sources of Magnesium:
- Almonds, Cashews & Peanuts (100g of Almonds has approx. 268mg of Magnesium)
- Spinach (100g of Spinach has approx. 79mg of Magnesium)
- Cocoa (70% and above, cocoa based chocolate)
- Mineral Water
- Parsnips
- Soy Beans
- Wholegrain cereals (milling wheat loses approx 90% of the Magnesium)
- Quinoa
- Avocados
- Kelp
- Eggs (1 large boiled egg has approx. 5mg of Magnesium)
- Seeds
- SheBANG!'s Peri Chai Latte (has 150mg of Magnesium Glycinate per serve)
- SheBANG!'s Peri Hot Choccy (has 150mg of Magnesium Glycinate per serve).
How Long Do I Need To Take Magnesium For During Perimenopause?
Magnesium is an essential mineral we need to consume daily. This is because our bodies don’t make it.
The recommended daily intake of magnesium for women over 30 years is 320mg.
On average, 40% of the magnesium we consume is absorbed in the upper GI tract and 5% is absorbed lower down in the colon.
This ongoing process of absorption and usage happens pretty quick, so it's super important to supplement daily so our bodies get the magnesium it needs to function optimally.
Roughly, magnesium will stay in our bodies between 12 to 24 hours. So to get ongoing results you need to eat magnesium rich foods daily and supplement if necessary.
What Time of Day Should I Take My Magnesium Supplement?
It depends on what form of magnesium you are taking and what you are taking it for.
For example, magnesium glycinate is more effective in treating anxiety, insomnia, stress and reducing inflammatory conditions so it is perfect for women experiencing these as perimenopausal symptoms.
It's for this reason we included magnesium glycinate in both our Peri Chai Latte and Peri Hot Choccy Sleep 'n' Soothe.
When taking magnesium to improve sleep, you could take it 1 - 2 hours before bed and when taking it to reduce anxiety, stress or to reduce inflammation - any time of the day is good.
Magnesium glycinate is also gentle on the tummy and doesn't need to be taken with food.
Other Forms of Magnesium
Magnesium citrate often taken for low levels of magnesium is also easily absorbed by the body, in high dosages it can cause loose bowel movements so better taken in the day with a meal.
Magnesium oxide is better taken earlier in the day with a meal as it can be hard on the stomach and can cause loose bowel movements. If taken as a laxative, try taking in the evening with food but be aware it may cause you to wake up to go to the bathroom. Other reasons to take magnesium oxide might be as an antacid to relieve heartburn, sore stomach, or acid indigestion.
Magnesium malate has been shown to be helpful in energy production so better taken in the morning. Like magnesium oxide it’s better to be taken with food to reduce the risk of uncomfortable side effects on your stomach.
In a Nutshell: Why You Need Magnesium to Thrive Through Perimenopause
It's super important in perimenopause to make sure you are having a diet rich in magnesium dense foods and supplementing with Magnesium Glycinate to reduce the chances of perimenopausal symptoms and support the rewiring of your nervous system in perimenopause.
It will help balance your mood, improve your sleep, help balance your blood sugar levels and reduce the chances of migraines and hot flashes.
Magnesium Glycinate (this is the magnesium we use in our nutraceuticals) is also a gentle form of magnesium on our stomachs and absorbed well by the body.
Safety
As long as you don’t have a pre-existing kidney disease (as Magnesium is excreted through your kidneys), Magnesium is safe to try and take long term.
Always check if you are on medication with your doctor or pharmacist to make sure there are no contractions with your medication.
Resources
Hormone Repair Manual, Lara Briden
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en10
https://www.webmd.com/drugs/2/drug-522-5106/magnesium-citrate-oral/magnesium-supplement-oral/details
https://www.medicalnewstoday.com/articles/315372
https://www.mindbodygreen.com/articles/what-time-of-day-should-you-take-magnesium-types
https://www.mindbodygreen.com/articles/how-long-does-magnesium-stay-in-the-body
An Evidence-Based Approach to Vitamins and Minerals, Jane Higdon, Ph.D.