Maximizing Your Magnesium Intake During Menopause – the Whys and the Hows

Menopause is something all women fear, but a natural course in life that, unfortunately, you can’t skip. The unpleasant symptoms experienced aren’t the only thing you need to worry about, your actual physical health being a bit more fragile than usual. 

Estrogen levels are known to fluctuate during mid-life. When an increase is experienced long-term, bone weakness and higher risk of heart diseases can also follow. That is why you need to start paying more attention to the nutrients and minerals in your diet

Magnesium is an essential mineral for your brain and body, playing a role in over 300 enzymatic reactions, such as synthesis of fatty acids or metabolism of food. It is also pointed out to support the production of brain chemicals that control your mood, so you can already start to understand why increasing your intake in mid-life can be advantageous. 

Here are a few reasons why you need to maximize your magnesium intake and a few ways to effectively do that: 

The Whys 

When you are menopausal, feeling stressed out, dealing with mood swings, and noticing health issues can happen. While magnesium is highly useful for any individual, it becomes even more helpful for women’s health during mid-life. The following aspects are the most relevant ones when it comes to menopause and an increase in this nutrient intake:

Reducing blood pressure

Women in menopause face higher risks of heart disease. High blood pressure is a worrying issue, and the worst part is that often, symptoms are silent, and can’t be noticed until the problem aggravates itself. After you start reading about the positive effects of magnesium, you’ll discover that it helps circulation. What it does is lower high blood pressure and also relaxes blood vessels. 

If your magnesium level is high, you will be less exposed to blood pressure related problems. A natural magnesium supplement could keep your health in this department in check. 

Lowering heart attack and stroke risks 

Just as it was stated above, heart disease risks increase once you reach menopause. That is why you need to be more careful than ever to what nutrients and minerals you consume. If your magnesium levels are low, you could be exposed to artery health issues. 

To decrease the odds of dealing with a heart attack, or a stroke, simply add more magnesium to your diet, whether from foods alone or by taking natural supplements. 

Fighting against mood swings and insomnia

Being constantly in a bad mood, or having mood swings in general, can truly affect your quality of life. Sadly, mood swings are normal when you’re going through menopause, and keeping them under control can seem challenging. Magnesium has been referred to by specialists as a natural “tranquilizer”. It can help you with unpleasant menopause symptoms, including changes in your mood, irritability and even anxiety. 

Unhealthy sleeping patterns appear in mid-life as well. Not being able to rest peacefully, or not being able to sleep at all at night can trigger many other problems. This mineral, however, can solve issues in this department. An increase in your intake can balance out your sleep patterns, fighting against insomnia. 

Maintaining bone health 

A percentage of bone density is lost during menopause. What this means is higher exposure to osteoporosis or similar health problems. With magnesium, you can regulate calcium flow and maintain bone health. 

Combating constipation

Hormonal fluctuations are linked to constipation, as well, and digestive problems in general. Magnesium has laxative effects, and might be helpful in combating constipation. Taking a supplement before going to bed might be all you need to relieve this type of problem. 

The Hows 

Now you know a few of the things this mineral can help you with, but how exactly can you max your intake? What are the recommended things to do here? Some guidelines to follow would be:


  • Taking natural supplements – as healthy as your current diet might be, the odds are that you won’t be able to increase your magnesium levels from your meals alone. Menopausal women are recommended to take supplements, in order to observe an actual improvement. Natural magnesium supplements for women can do wonders for your wellness level. As shown by Genneve, there are relevant benefits come into play when you include magnesium supplementation in your diet, benefits you will actually be able to feel.  Research what options you have, and choose one that suits your needs best. 
  • Focus on eating more fish and green vegetables. This is a natural way of boosting your intake. Nuts and seeds are also recommended, so try to use these foods as snacks whenever you can. 
  • Drink cashew nut milk. You can make this type of milk at home. You can find the recipe online, and you can choose your own milk consistency (depending on your particular taste) just by adding more water. It’s easier than you think
  • Make your own protein bars. Protein bars are rich in magnesium, but the options you find in supermarkets might not be as healthy as you want them. That is why you should try and make your own, at home. You can use caeca powder, pumpkin seeds and cashew nuts. 
  • Try to use quinoa instead of rice. This will boost your intake and make your diet healthier. 

Going through menopause can be quite unpleasant at times, that is why you need to be more careful than ever to your physical and mental health. Taking a few extra steps in keeping your wellness levels in check can make a significant difference, and will steadily help you feel better overall. Keep in mind the information found here and take the right course of action on the matter, starting with eating more green vegetables and up to using natural magnesium supplements for women. Although the effects of increasing your magnesium intake might not be experienced immediately, long-term speaking, it can do wonders for your health and well-being. 

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