Magnesium: What is it good for in 50-year-old women?

Are you always tired? Do you have aches and pains and headaches? These symptoms can be associated with menopause in women over 50, but perhaps you are lacking magnesium .

What is Magnesium and what is it used for?

Magnesium is an essential mineral for health , as it is involved in numerous physiological processes that affect the entire body. Many people do not consume enough magnesium through diet alone, which can lead to deficiencies that affect physical and mental health. Magnesium helps us in :

Blood Pressure Regulation: Magnesium helps relax and dilate blood vessels, which contributes to maintaining healthy blood pressure.

Nervous system function: Magnesium participates in the transmission of nervous stimuli, helping to maintain adequate communication between nerve cells.

Muscle contraction: Magnesium is essential for proper muscle function, including the heart muscle. It helps regulate muscle contraction and relaxation, contributing to proper movement and body function.

Energy production: Magnesium is necessary for the synthesis of ATP, a molecule responsible for storing and transferring energy in our cells. Without sufficient magnesium, energy production is compromised.

Bone health: Magnesium is important for the absorption and metabolism of calcium in the body, which benefits bone health and prevents diseases such as osteoporosis.

Bowel regularity: Magnesium has mild laxative effects, which can help relieve constipation and maintain good bowel regularity.

Stress and anxiety reduction: Magnesium has relaxing properties and can help reduce stress and anxiety levels, thus promoting a feeling of overall well-being.

What symptoms does magnesium deficiency cause?

In the short term , insufficient dietary magnesium intake usually does not show obvious symptoms . In healthy people, the kidneys help conserve magnesium by reducing the amount excreted in urine. However, prolonged low magnesium intake can lead to deficiency , manifesting symptoms such as:

Muscle pain: tingling, tremors, or numbness in the extremities.

Fatigue and weakness.

Headaches : A lack of magnesium can increase blood pressure, causing headaches and jaw pain.

Leg cramps.

Mood swings and anxiety: Magnesium deficiency can disrupt the central nervous system, causing nervousness, anxiety or depression.

Constipation: Magnesium deficiency can constrict the intestine, causing constipation.

Sleep problems.

What are the benefits of taking magnesium during menopause?

During menopause, women can benefit significantly from adequate magnesium intake due to the following benefits:

Strengthens bones and joints

Magnesium is vital for bone health , as it contributes to bone formation and calcium absorption. During menopause, declining estrogen levels can increase the risk of osteoporosis. Magnesium helps prevent this condition by strengthening bones and improving bone density .

Helps in hormonal regulation

Magnesium plays an important role in hormonal balance. It can help regulate hormones like cortisol, which helps reduce stress and anxiety , common symptoms during menopause. It also supports the production of other key hormones like progesterone, testosterone, and estrogen, which can ease hot flashes and other menopausal symptoms .

Improves mood and can reduce anxiety

Adequate magnesium levels can help stabilize mood and reduce symptoms of anxiety and depression that some women experience during menopause.

Relieves headaches and migraines

A lack of magnesium can increase blood pressure and lead to headaches and migraines. Supplementing with magnesium can help reduce the frequency and intensity of these pains, providing significant relief.

Improved sleep

Sleep problems are common during menopause and magnesium can help improve sleep quality by relaxing muscles and calming the nervous system .

Prevents cramps and muscle pain

Leg cramps and muscle aches are common symptoms of magnesium deficiency.

Support for the digestive system

Magnesium contributes to digestive health by relaxing the muscles of the gastrointestinal tract, which can help prevent constipation , a common problem during menopause.

Increased energy

During menopause, women may experience fatigue and weakness and magnesium is crucial for energy production in cells , providing the boost needed to stay active and combat fatigue .

How can I take Magnesium?

Magnesium is found in many foods or supplements, offering various options for our diet.

Food

To ensure you are getting adequate amounts of magnesium, you should include a wide selection of the following foods in your menu:

Swiss chard: This leafy green vegetable is a source of magnesium, as well as offering a wide variety of essential vitamins and minerals.

Almonds : They have many healthy fats, but also in their raw form they are an excellent source of magnesium.

Fresh bluefin tuna : It is a good source of protein and omega-3 fatty acids and is also an excellent source of magnesium.

Rolled oats : Raw oats are an excellent source of magnesium.

Ripe banana : It is an excellent natural source of magnesium, potassium, iron and zinc, making it a healthy and versatile option to include in your menu.

Peanut : With a high content of healthy fats, raw it is an excellent source of magnesium, fiber, phosphorus and zinc.

Chicken meat : It is an excellent source of lean protein and is also rich in magnesium.

Chickpeas : They are high in protein, fiber, and also magnesium, making them a nutritious option to include in salads, stews, and main dishes.

Walnuts and pistachios : These raw nuts are rich in healthy fats, protein, fiber, phosphorus, vitamin B1 and magnesium.

Quinoa : Quinoa is a gluten-free pseudocereal that contains protein, fiber, phosphorus and magnesium.

Arugula: This leafy green vegetable with a distinctive, slightly spicy and bitter flavour is rich in nutrients such as vitamins A, C and K, as well as calcium, folate and magnesium.

Chia: It is an excellent source of fiber, calcium, iron, zinc, and of course, magnesium.

Magnesium Supplements in Menopause

Although everyone needs a daily amount of magnesium to maintain their bodily functions, women in menopause may need more due to hormonal changes.

Symptoms of magnesium deficiency can overlap with those caused by hormonal changes during menopause, such as headaches, insomnia and anxiety. Therefore, it may be beneficial to take magnesium supplements during menopause to ensure that you meet your recommended daily allowances.

Our specific packs for each stage of menopause will help you recover the nutrients you need, relieving symptoms and improving your physical condition.

References

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Nair P, Orford N, Kerschan-Schindl K. Micronutrient intake to protect against osteoporosis during and after critical illness. Curr Opin Clin Nutr Metab Care. 2023 Nov 1;26(6):557-563. doi: 10.1097/MCO.00000000000000979.

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National Institutes of Health (NIH) Office of Dietary Supplements. (2021). Magnesium.

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REGENERA. Types of magnesium and their benefits: Which one to take and why?