If you’re navigating perimenopause, you’ve likely noticed how essential it is to provide your body with the right support. One mineral that can truly make a difference during this phase of life is magnesium. However, with countless magnesium supplements available, how do you determine which one is best for your needs?
This blog will offer guidance specifically for women experiencing perimenopause. We’ll discuss the importance of magnesium for your health, signs of magnesium deficiency, food sources rich in magnesium, and the best supplements to choose based on your specific concerns.
Why Magnesium Is Essential During Perimenopause
Magnesium is the fourth most abundant mineral in the human body and plays a vital role in more than 300 biochemical processes. For women in perimenopause, magnesium becomes particularly important because of its impact on hormones, cardiovascular health, sleep, and overall bone strength.
Magnesium helps regulate your hormones, improve calcium absorption for stronger bones, support cardiovascular function, and relax tense muscles. It’s even known to aid in nerve function, making it a key player in perimenopausal wellness.
Unfortunately, magnesium deficiency is increasingly common in the Western world due to diets heavy in processed foods and the use of pharmaceuticals that deplete magnesium levels.
Signs Of Magnesium Deficiency
A deficiency in magnesium can sometimes sneak up on you. If your magnesium levels are too low, you might experience symptoms such as:
Fatigue
Muscle spasms or cramps
Restless legs
PMS
Constipation
Difficulty sleeping
Anxiety and depression
If this sounds familiar, increasing your magnesium intake—either through food or supplementation—could help relieve these symptoms.
Benefits of Magnesium for Perimenopausal Women
Improves Sleep
One of the most common challenges during perimenopause is disrupted sleep. Magnesium supports relaxation and helps regulate neurotransmitters to promote a more restful night.
Reduces Stress and Anxiety
Magnesium has a calming effect on the nervous system, soothing anxiety and helping you better manage stress.
Relieves PMS Symptoms
Magnesium can help alleviate cramps, reduce bloating, and even decrease mood swings associated with PMS.
Eases Constipation
Magnesium supports healthy digestion and works as a natural laxative when necessary.
Fights Menstrual Migraines
Perimenopause can bring intense hormonal headaches or migraines, and magnesium may help reduce their frequency and severity.
Strengthens Bones
Magnesium plays a key role in calcium absorption, ensuring your bones remain strong as you age.
Supports Heart Health & Regulates Blood Pressure
Cardiovascular changes can occur during perimenopause, but magnesium helps maintain a healthy heart and stable blood pressure levels.
While supplementing with magnesium can be beneficial. I always encourage clients to include food sources or magnesium as well.
Magnesium-Rich Whole Foods To Add To Your Meals:
Pumpkin seeds
Black beans
Brown rice
Spinach and chard
Raspberries
Hemp seeds
Dark chocolate
Banana
Lima beans
Almonds
Quinoa
Avocado
Spirulina
Molasses
If you need some ideas about how to include these foods in your meals you can download this 3-day meal plan with all the recipes to get you started.
The Best Magnesium Supplements for Perimenopause
Magnesium Citrate:
This is one of the most common magnesium formulations due to its low cost, and the overall bioavailability and absorbability in the digestive tract. This one can help if you are struggling with constipation. However, it should be avoided by those with loose bowels.
Magnesium Bis-Glycinate:
Easily absorbed, generally well-tolerated. Combined with amino-acid glycine, it works alongside many neurotransmitters like GABA to promote a sense of calmness, decrease anxiety and improve sleep quality by improving your circadian rhythm. This one is best for support with stress, sleep, relaxation, and PMS. Take it just before bed.
Magnesium Malate:
Highly soluble and a great choice for those who suffer from chronic fatigue. This is due to the high source of malic acid (natural fruit acid present in most cells) which is a vital component of enzymes that play a key role in ATP synthesis and energy production. This form is also excellent for muscle recovery and relaxation, especially for those doing extensive training.
Magnesium Oxide:
Acts as a laxative, not best for daily use but good for occasional non-habit-forming laxative use
How Magnesium Can Transform Perimenopause
Magnesium is not just a mineral your body needs—it’s a game changer for navigating the challenges of perimenopause. From improving sleep and reducing stress to supporting bone strength and cardiovascular health, magnesium is one of the most impactful supplements women can take as they transition through this pivotal phase of life.
Whether you start by incorporating magnesium-rich foods into your meals or by trying a targeted supplement like magnesium bis-glycinate, the goal is to feel supported, balanced, and in control of your well-being.
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