Magnesium supplementation, especially when combined with vitamin B6, is an effective and safe option to improve sleep quality, muscle relaxation, mental health, and bone health.
Mental Health
Magnesium and vitamin B6 supplementation offers numerous benefits for women at this stage of life. Menopause is associated with an increase in the prevalence of symptoms such as depression and anxiety, which can be exacerbated by a magnesium deficiency. Magnesium supplementation can alleviate these symptoms, as it plays a crucial role in regulating the nervous system and modulating mood.
Insomnia and Sleep Quality
Another important aspect to consider is the impact of magnesium on sleep quality, a common area of concern during menopause. Supplementation with magnesium and vitamin B6 has been shown to improve sleep duration, reduce daytime sleepiness, and improve overall sleep quality. It also decreases day-to-day tiredness and fatigue.
Fatigue, Muscle Health and Bone Health
Magnesium supplementation is crucial for bone and muscle health. This mineral is involved in more than 300 enzymatic reactions, essential for energy metabolism, protein synthesis and muscle function. At the muscular level, magnesium is vital for muscle relaxation and contraction, preventing cramps and spasms, and helping in recovery after exercise. As for bones, magnesium helps regulate calcium, improves bone density and prevents osteoporosis. Maintaining adequate magnesium levels is essential to strengthen and protect both bones and muscles, as well as reducing fatigue.
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References
1. Noah L, Dye L, Bois De Fer B, et al. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial. Stress Health . 2021; 37(5):1000-1009. doi:10.1002/smi.3051.
2. Arab A, Rafie N, Amani R, et al. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res . 2023; 201(1):121-128. doi:10.1007/s12011-022-03162-1.
3. Parazzini F, Di Martino M, Pellegrino P. Magnesium in the gynecological practice: a literature review. Magnes Res . 2017; 30(1):1-7. English. doi: 10.1684/mrh.2017.0419.
