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Magnificent Magnesium Helps Menopause

Posted on 6 October 2023

Menopause and peri-menopause are natural yet often seriously challenging phases in a woman’s life. They bring a host of uncomfortable symptoms, often for years – up to 10 years of not feeling like you. That doesn’t sound like any fun to me either, so here’s how magnesium helps menopause and perimenopause. It’s is a vital mineral that may be key to offering relief and support during these transitions. Functional medicine takes a wide perspective – magnesium has many many benefits to the body, but let’s see how magnesium helps menopause and perimenopause.

Menopause and Perimenopause Demystified

Before delving into the role of magnesium, it’s essential to understand the changes that occur during menopause and perimenopause


Menopause is a natural biological process marking the end of a woman’s reproductive years. It typically occurs around the age of 50 when the ovaries stop producing eggs and ooestrogen levels drop significantly. This hormonal shift leads to a variety of physical and emotional changes, including hot flashes, night sweats, vaginal dryness, mood swings, and bone density loss.


Perimenopause is the transitional period leading up to menopause, which can begin in a woman’s late 30s or early 40s. During perimenopause, hormone levels fluctuate unpredictably, causing many of the same symptoms as menopause but to a lesser degree. This phase can last for 10 years, making it a significant portion of a woman’s life.

The Magnesium Miracle

Magnesium is an essential mineral that plays a crucial role in hundreds of biochemical reactions in the body – about 400! It’s main job is to create calm – anyone feeling a bit stressed with life at the moment, or just always? Thought so… From muscle and nerve function to blood glucose control and blood pressure regulation, magnesium is involved in a wide range of processes.

How Magnesium Helps Menopause

Hormone Harmony

  • Oestrogen Control: Magnesium aids the liver in detoxifying excess oestrogen, reducing hormonal imbalances.
  • Stress Hormone Regulation: Magnesium calms cortisol, the stress hormone, helping ease perimenopausal stress.

Alleviating Menopausal Distress

  • Hot Flash Relief: Magnesium regulates body temperature, reducing the frequency and intensity of hot flashes.
  • Mood Stabilization: By supporting neurotransmitters, magnesium eases mood swings and anxiety.
  • Enhanced Sleep: Magnesium’s muscle relaxation properties promote restful sleep during turbulent nights.

Bone Health Boost

  • Osteoporosis Prevention: Magnesium aids calcium absorption and bone mineralization, safeguarding bone density.
  • Fracture Risk Reduction: Low magnesium levels increase fracture risk in postmenopausal women; magnesium supplementation counters this.
Magnificent magnesium: trout and leafy greens on a bed of wholegrains

Amping Up Magnesium Intake

Dietary Delights

  • Leafy Greens: Spinach, kale, and Swiss chard are magnesium-rich options.
  • Nut and Seed Bounty: Almonds, pumpkin seeds, and sunflower seeds are nutrient-packed.
  • Whole Grains: Embrace brown rice, quinoa, and whole wheat for magnesium.
  • Legumes Love: Beans, lentils, and chickpeas provide magnesium in abundance.
  • Fatty Fish: Salmon and mackerel offer both magnesium and heart-healthy omega-3s.
  • Avocado Adoration: Enjoy creamy avocados for a magnesium boost.

Supplement Strategies

Sadly as the soils are becoming depleted with magnesium, so our foods are also not as rich as they once were in this marvellous mineral. So supplementing will probably be necessary. Here are some pointers.

  • Select the Right Type: Consult with a healthcare professional (me!) to choose magnesium citrate, magnesium oxide, or magnesium glycinate based on your needs.
  • Mind Your Dosage: Your age and circumstances determine magnesium requirements; again you should seek professional advice.
  • Prioritize Quality: Opt for reputable brands that undergo third-party testing for purity and potency.
  • Bathe In It: Enjoy a relaxing magnesium-rich Epsom salts in a warm or hot bath before bed. Add any essential oils of your choice. My favourite is Women’s Balance from Neals Yard. I lavender but to me chamomile just doesn’t smell so good – just shows we’re all need different things! Baths won’t increase your overall magnesium won’t love lavender, chamomile and par a wonderful way of relaxing as it’s believed the magnesium can penetrate through your skin.

Cautions and Considerations

  • Digestive Sensitivity: Excessive magnesium can lead to digestive discomfort; start low and increase gradually.
  • Medication Interaction: Check for interactions with any medications you’re taking; seek expert counsel.
  • Kidney Concerns: Those with kidney issues should exercise caution with magnesium supplementation due to its impact on kidney function.

Conclusion: Unleash Magnesium’s Potential

Magnesium is one of you indispensable allies in the journey through menopause and perimenopause. From hormonal equilibrium to symptom relief and robust bone health, magnesium helps menopause by offers a multifaceted approach to women’s well-being during these transformative stages.

Enrich your diet with magnesium-rich foods and supplementation if necessary. You can harness the power of this mineral to navigate your menopause and perimenopause with resilience. Personalised advice is essential to optimise your intake as individual needs vary.

PS Need More Help With Hormone Balance?

Hormone balance is incredibly complex and are often a result of various issues all mixed together… e.g. digestive issues, blood sugar imbalances, stress, a lack of dietary fat and protein, lack of sleep, and environmental toxins. Please don’t expect incorporating magnesium into your diet to fix all of this! 

If you would like balanced hormones, then please get in touch, I would love to help you! I work with many women like you in my clinic so please don’t feel you’re alone. If you’d like better hormone balance, contact me here.

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