4 Ways Women Can Use Magnesium in Perimenopause

Perimenopause is the transition period before menopause, and it can be a challenging time for many women. The body’s hormonal fluctuations can lead to a variety of symptoms that impact daily life, and there’s not much support to be found even if you do work up the courage to reach out.

As women seek better healthcare and more effective ways to manage these changes, magnesium is a powerful essential mineral that can play a pivotal role in supporting overall well-being—and comfort—during this phase.

Magnesium is involved in over 300 biochemical reactions in the body, making it crucial for various functions, including muscle and nerve function, blood sugar control, and bone health. Its significance particularly during perimenopause cannot be overstated. 

Let’s explore my four favorite ways women can use magnesium to navigate the complexities of perimenopause with greater ease.

Understanding the Symptoms of Perimenopause and How Magnesium Can Help Alleviate Them

Perimenopause is marked by a series of symptoms that can range from mildly uncomfortable to severely disruptive. Common symptoms include hot flashes, mood swings, sleep disturbances, and muscle cramps. Luckily, magnesium has been shown to have a positive impact on nearly all of these issues:

Hot Flashes and Night Sweats

Hot flashes and night sweats are perhaps the most recognizable symptoms of perimenopause. Magnesium may help regulate body temperature and improve blood circulation, potentially reducing the frequency and intensity of hot flashes (1).

Mood Swings and Anxiety

Hormonal fluctuations can significantly affect mood, leading to anxiety, irritability, and even depression. Magnesium plays a role in regulating neurotransmitters that influence mood. Supplementing with magnesium can help stabilize these natural chemicals in your brain, leading to an improved emotional state.

In one study, 300 mg of magnesium improved mood in just 4 weeks for most participants (2).

Sleep Disturbances

Many women experience difficulty sleeping during perimenopause due to night sweats, anxiety, or other factors. Magnesium is known for its calming properties and can help promote better sleep by relaxing the nervous system and regulating melatonin production, the hormone responsible for sleep-wake cycles (3).

Read: Fix Sleep Problems During Menopause 

Muscle Cramps and Aches

Muscle cramps and aches are common due to hormonal changes affecting muscle function. Magnesium supports muscle relaxation and can alleviate cramps, making physical activity and daily routines more comfortable.

Most Women Don’t Get Enough Magnesium

One study involving over 2000 women found that nearly 80% of women had inadequate magnesium intake. Most women are completely unaware of their magnesium deficiency, which only worsens frustration about bothersome symptoms like insomnia, muscle cramps, mood swings, and so much more (4). 

These symptoms can so severely impact quality of life that it’s so crucial to be proactive about addressing your magnesium intake. It’s the simplest solution with massive benefits.

Heavy metal contamination in soil, many popular OTC medications, stress, birth control, and our increasing intake of refined foods all make it harder for your body to absorb enough magnesium.

Related: Which Vitamins & Minerals Take a Hit When Stress is High?

How Much Magnesium Do You Really Need?

The recommended daily allowance (RDA) for magnesium (between 300 and 420 mg/day for most people) is only enough to prevent major magnesium deficiency, but we need to go a step further if we want to protect optimal health and longevity.

This means we may need as much as an additional 300 mg per day of supplemental magnesium to actually make a positive difference with magnesium levels (5). And in fact, researchers have found that ancient hunter/gatherer societies likely consumed about 600 mg of magnesium per day with their usual diet—much higher than today (6). 

Practical Tips on How to Increase Magnesium Intake Through Diet and Supplements

Magnesium is essential for maintaining hormonal balance and supporting the nervous system. It can significantly alleviate common perimenopausal symptoms, making this transition period more manageable.

Incorporating magnesium into your diet and supplement regimen can make a significant difference in managing perimenopausal symptoms. Here are some practical tips:

Dietary Sources of Magnesium

• Leafy Greens: Spinach, kale, and Swiss chard are rich in magnesium.
• Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are excellent sources.
• Whole Grains: Brown rice, quinoa, and oats contain a moderate amount of magnesium.
• Legumes: Black beans, chickpeas, and lentils are great options.
• Fish: Fatty fish like salmon and mackerel provide magnesium along with omega-3 fatty acids.

Magnesium Supplements

If dietary intake isn’t sufficient, supplements can be an effective way to ensure adequate magnesium levels. When choosing a supplement, consider the following:

• Magnesium Citrate: Known for its high bioavailability, meaning it’s easily absorbed by the body.
• Magnesium Glycinate: Gentle on the stomach and good for promoting relaxation and sleep.
• Magnesium Oxide: Often used for constipation relief but has lower bioavailability.
• Transdermal Magnesium: Magnesium oil or lotion applied to the skin for those who may have digestive issues with oral supplements.

Serenease contains 6 of the most functional types of magnesium to cover all your needs, especially for stress, nervous system, health, sleep, and relaxation.

Personal Stories from Women Who Have Benefited from Using Magnesium in Perimenopause

Hearing from others who have walked the same path can be incredibly encouraging. Here are some personal stories from women who have successfully used magnesium to manage their perimenopausal symptoms:

Ophelia’s Story

I have trouble sleeping due to going through the menopause. This product has really helped and I prefer it to taking sleep aids. I always keep a supply on hand!!!

Caroline’s Experience

I feel Serenease has helped my anxiety, sleep (along with Sleep Savior), and regularity. This formulation is definitely better for my body, as I often have a more challenging time adequately absorbing supplements.

Sharon’s Testimonial

This has been an addition to my routine I am thankful to have found. It has helped my sleep and leg cramps and I feel I have more energy.

Experience the benefits of the magnesium in Serenease for yourself!

Recap of the Benefits of Magnesium in Perimenopause

Magnesium is a powerful ally for women navigating the challenges of perimenopause. From alleviating hot flashes and improving sleep to stabilizing mood and reducing muscle cramps, the benefits are substantial. By incorporating magnesium-rich foods into your diet and considering supplementation when necessary, you can take proactive steps to enhance your well-being during this often unpredictable phase of life. You can also seek personalized advice from healthcare professionals to determine the best approach for incorporating magnesium into their routines. Remember, taking care of yourself is not a luxury—it’s a necessity.