The Magnificent Benefits of Magnesium During Menopause

When you’re standing in front of a long line of vitamins, minerals, and supplements, how do you know what to reach for?

This question becomes important for women in the midst of menopause, when small changes to health and nutrition routines can deliver significant benefits. With menopause driving all kinds of changes across physical, mental, and emotional health markers, finding crucial support for everyday wellbeing and longevity is a proactive way to meet its challenges. 

One supplement that rises to the top of the consideration list during menopause: magnesium. This mineral is vital for our health, playing a necessary role in hundreds of biochemical reactions and processes. It’s also a mineral that many of us are deficient in, with approximately 30% of adults lacking necessary magnesium in their regular diets. By making sure you’re taking in enough magnesium during menopause, you can alleviate the intensity of certain symptoms and reduce the risk of developing a range of unwelcome health concerns. Here’s why magnesium should play a starring role in our diets or in our supplement routine throughout menopause.

What, exactly, is magnesium?

Keeping muscles and nerves in good working order, maintaining a steady heart rhythm, supporting a healthy, thriving immune system – magnesium’s hard at work across a wide range of our integral health functions. 

Magnesium’s easy to incorporate into a healthy diet, thanks to its presence in leafy greens, nuts, seeds and whole grains. When there isn’t enough magnesium in a daily diet, however, this can lead to deficiencies, which can have a detrimental impact on those areas where magnesium’s necessary to healthy daily operations.

Some of the side effects of magnesium deficiencies include muscle cramps and spasms, exhaustion, and issues with mental health, including an increased risk of anxiety or depression. Low magnesium levels can also increase the risk of heart disease and high blood pressure, as well as the risk of osteoporosis if there’s a long-term deficiency in play. 

Looking for more support for every aspect of your health throughout menopause? Contact our expert team to find personalised treatment plans to transform your menopause experience.

Magnesium’s vital support throughout menopause

Since magnesium’s so important to so many of our health functions, it’s no surprise that maintaining, or increasing, magnesium supplies can be one source of support during menopause’s physical changes. The hormonal shifts women experience during this time can make symptoms of magnesium deficiency even more intense, leading to health complications that are certainly not at the top of anyone’s wish list. 

Alongside the support magnesium provides for the functions above, it’s also a key player in the area of balancing cortisol, the body’s stress hormone. This is one hormone that menopause can wreak havoc with, so by making sure you’re receiving enough magnesium, you can protect yourself against more intense swings in stress throughout the changes menopause brings. 

In direct contrast, magnesium is also a part of the production of serotonin, which helps to keep our moods regulated and a sense of wellbeing in check. Not only can more magnesium help to balance stress, it can also help to increase serotonin’s impact on our mental and emotional health on a daily basis. It’s a win-win!

Easy ways to incorporate magnesium into your diet

If we’ve now given you enough reasons to build more magnesium into your daily intake, the first place to begin is by looking for opportunities to increase your magnesium intake in the meals you’re eating. By making some simple swaps, you can increase the levels of this essential mineral that you’re fuelling your body with in each and every meal.

We’re big fans of these magnesium-rich recipes:

• Almond butter toast – with almonds and bananas both delivering great doses of magnesium, this almond butter toast recipe gives you an easy way to start the day with a magnesium hit. 
• Scrambled eggs with smoked salmon – do you start your day with eggs? Pair these great sources of protein, iron, and vitamin D with magnesium-rich salmon to give your body even more support for its daily rhythms. 
• Spinach egg muffins – keeping in the trend of magnesium-rich breakfasts, these spinach egg muffins are a great way to start the day. With spinach being naturally high in magnesium, there’s a reason we’re encouraged to throw it into everything: meals, soups, smoothies, and more. These can be made ahead of time for those who need an energy and mineral hit without spending too much time in the kitchen, and are a great way to support your magnesium needs. 
• Roasted salmon quinoa bowls – you don’t need to give us even more excuses to whip up these delicious roasted salmon quinoa bowls. Topped with a green goddess dressing, this meal delivers protein, healthy fats, fibre, and a great serving of magnesium – and it’s a lunch or dinner you’ll reach for time and time again. 
• Lentil curry – high in magnesium, lentil curries are a great way to increase your daily magnesium intake without increasing your time in the kitchen. This simple recipe is cheap, delicious, and filling, and can be made ahead of time for easy meal prep. 
• Chicken pasta – titled the Marry Me Chicken Pasta, this recipe involves ingredient swaps to increase the magnesium levels in the finished dish. With creamy sun-dried tomato sauce, chicken, and pasta, what’s not to love?

Conclusion

Whether you’re used to incorporating magnesium into your diet or it’s a new experience for you, there’s no time that’s more important in life than menopause when it comes to making sure you’re getting enough of this crucial mineral. As with every aspect of our health during menopause, finding the resources we need to give our health the attention it deserves can make a world of difference to your overall wellbeing. At the Australian Menopause Centre, we provide women across the country with access to the highest quality of personalised care throughout each stage of their menopause experience. Contact us today to learn more about how we can support you to live life to the fullest during this season. Getting enough magnesium in your diet is a great place to begin!