The Power of Magnesium in Perimenopause
Magnesium is not typically on our radars as an essential nutrient. But magnesium plays a role in protecting against heart disease, type 2 diabetes, and can protect against colon cancer.
Studies show that half the US population is magnesium deficient. This is due to our consumption of highly processed foods and soft drinks. Women in particular are at risk for magnesium deficiency as oral contraceptives contribute to magnesium deficiency. While the deficiency may be invisible earlier in life, as women enter their early 40’s,, hormonal fluctuations during this period can lead to a variety of symptoms, including sleep disturbances, mood swings, and muscle cramps. Magnesium plays a crucial role in managing these symptoms. This essential mineral has far-reaching effects on the body and can be particularly beneficial during perimenopause.
Why Magnesium is Essential
Magnesium is a vital mineral involved in over 300 enzymatic reactions in the body 1. Its importance spans across multiple physiological processes, making it indispensable for overall health and well-being.
Role in Metabolism
Magnesium plays a critical role in energy metabolism. It is essential for the production of adenosine triphosphate (ATP), the primary energy currency of cells 2. During perimenopause, when hormonal changes can affect energy levels, maintaining optimal magnesium levels can help support consistent energy production.
Stress Management
One of the most significant benefits of magnesium is its role in stress management. Magnesium helps regulate the body’s stress response system, particularly the hypothalamic-pituitary-adrenal (HPA) axis 3. It modulates the release of stress hormones like cortisol and helps activate the parasympathetic nervous system, promoting relaxation 4.
Cardiac Health
Magnesium is crucial for maintaining a healthy heart rhythm. It helps regulate calcium influx into heart muscle cells, which is essential for proper contraction and relaxation of the heart 5. Additionally, magnesium has been shown to help lower blood pressure, which is particularly important as the risk of cardiovascular disease increases after menopause6.
Muscle Relaxation
Magnesium is often referred to as nature’s relaxant due to its ability to promote muscle relaxation. It counteracts calcium’s effects on muscles, helping them relax after contraction 7. This property makes magnesium particularly beneficial for reducing muscle cramps and tension, common complaints during perimenopause.
Benefits of Magnesium During Perimenopause
The perimenopause transition can bring about various challenges, many of which can be alleviated or managed with adequate magnesium intake.
Supporting Sleep
Sleep disturbances are common during perimenopause, with many women reporting difficulty falling asleep or staying asleep. Magnesium can help improve sleep quality by regulating neurotransmitters directly related to sleep 8. It helps activate the parasympathetic nervous system, promoting relaxation and making it easier to fall asleep. Furthermore, magnesium regulates melatonin, the hormone responsible for sleep-wake cycles 9.
Reducing Muscle Cramps
Many women experience an increase in muscle cramps during perimenopause. Magnesium’s role in muscle relaxation makes it an excellent natural remedy for this issue. By helping muscles relax after contraction, magnesium can reduce the frequency and intensity of muscle cramps 10.
Aiding Relaxation
The hormonal fluctuations of perimenopause can lead to increased anxiety and tension. Magnesium’s calming effect on the nervous system can help counteract these symptoms. It modulates GABA, the primary inhibitory neurotransmitter in the brain, promoting a sense of calm and relaxation 11.
Regulating Energy Metabolism
Fatigue and energy fluctuations are common complaints during perimenopause. Magnesium’s role in energy production at the cellular level makes it crucial for maintaining steady energy levels. By supporting ATP production and glucose metabolism, magnesium can help combat perimenopause-related fatigue 12.
Foods Rich in Magnesium
The preferred way to obtain our nutrients is through a plant-based whole food diet. The following is a list of nutrient dense foods that can boost our magnesium levels naturally:
Leafy Green Vegetables: Spinach, Swiss chard, and kale are among the top sources of magnesium, providing both fiber and a wealth of vitamins and minerals essential for overall health. They support energy metabolism and muscle relaxation.
Nuts and Seeds: Almonds, pumpkin seeds, and sunflower seeds are packed with magnesium. Just a small handful can supply a significant amount, supporting heart health and helping to reduce muscle cramps and tension.
Legumes: Black beans, chickpeas, and lentils offer a good amount of magnesium along with protein and fiber. They are excellent for blood sugar regulation and digestion, both of which can be beneficial during hormonal shifts in perimenopause.
Whole Grains: Quinoa, brown rice, and oats are rich in magnesium and make a great base for meals. These grains also support steady energy levels and heart health.
Dark Chocolate: Opting for dark chocolate with at least 70% cocoa provides not only magnesium but also antioxidants, which help combat oxidative stress. Enjoying a small amount can boost mood and satisfy cravings.
Avocado: This nutrient-dense fruit contains magnesium as well as healthy fats, potassium, and fiber. It’s versatile and helps keep you full, supporting healthy metabolism and balanced energy levels.
Bananas: Known for their potassium, bananas also contain magnesium, making them a good choice for reducing muscle cramps and promoting relaxation.
Suggested Dosage and Form
The recommended dietary allowance (RDA) for magnesium in adult women is 320 mg per day 13. However, during perimenopause, some women may benefit from slightly higher intake. It’s always best to consult with a healthcare provider before starting any new supplement regimen.
When it comes to supplemental forms of magnesium, not all are created equal. Magnesium glycinate is recommended due to its high bioavailability and gentle effect on the digestive system 14. Unlike some other forms of magnesium, such as magnesium oxide, magnesium glycinate is less likely to cause digestive upset or diarrhea.
Magnesium glycinate is a chelated form of magnesium, meaning the magnesium is bound to glycine, an amino acid. This form is well-absorbed by the body and can also provide additional calming effects due to the glycine component 15.
While supplements can be beneficial, it’s also important to focus on dietary sources of magnesium. Foods rich in magnesium include leafy green vegetables, nuts, seeds, whole grains, and legumes. Incorporating these foods into your diet can help boost your magnesium intake naturally.
In conclusion, magnesium is a powerful ally during the perimenopause transition. Its wide-ranging effects on metabolism, stress management, cardiac health, and muscle relaxation make it an essential nutrient to focus on during this time. By ensuring adequate magnesium intake through diet and possibly supplementation, women can better manage many of the challenging symptoms associated with perimenopause, supporting overall health and well-being during this significant life transition.
See Dr. Bonza’s supplement recommendations on Fullscript under the Women’s Healthspan Extension protocol.
References:
1 de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1–46.
2 Yamanaka, R., Tabata, S., Shindo, Y., Hotta, K., Suzuki, K., Soga, T., & Oka, K. (2016). Mitochondrial Mg2+ homeostasis decides cellular energy metabolism and vulnerability to stress. Scientific reports, 6(1), 1–12.
3 Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients, 9(5), 429.
4 Cuciureanu, M. D., & Vink, R. (2011). Magnesium and stress. In Magnesium in the Central Nervous System. University of Adelaide Press.
5 Severino, P., Netti, L., Mariani, M. V., Maraone, A., D’Amato, A., Scarpati, R., … & Fedele, F. (2019). Prevention of cardiovascular disease: Screening for magnesium deficiency. Cardiology research and practice, 2019.
6 Zhang, X., Li, Y., Del Gobbo, L. C., Rosanoff, A., Wang, J., Zhang, W., & Song, Y. (2016). Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension, 68(2), 324–333.
7 Schwalfenberg, G. K., & Genuis, S. J. (2017). The importance of magnesium in clinical healthcare. Scientifica, 2017.
8 Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161.
9 Rondanelli, M., Opizzi, A., Monteferrario, F., Antoniello, N., Manni, R., & Klersy, C. (2011). The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. Journal of the American Geriatrics Society, 59(1), 82–90.
10 Roffe, C., Sills, S., Crome, P., & Jones, P. (2002). Randomised, cross‐over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps. Medical science monitor, 8(5), CR326-CR330.
11 Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients, 9(5), 429.
12 Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. The Journal of the American Board of Family Medicine, 28(2), 249–256.
13 Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. (1997). Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. National Academies Press (US).
14 Coudray, C., Rambeau, M., Feillet-Coudray, C., Gueux, E., Tressol, J. C., Mazur, A., & Rayssiguier, Y. (2005). Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach. Magnesium research, 18(4), 215–223.
15 Bannai, M., & Kawai, N. (2012). New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Journal of pharmacological sciences, 118(2), 145–148.
