A magnesium deficiency during menopause is not that uncommon. Often women do not recognize the lack. Why the mineral becomes more and more important from midlife and how you can increase the magnesium level.
Magnesium is one of the most important minerals that the body cannot produce itself. Muscles cannot work well without magnesium. Relaxation and sleep are also dependent on it. Women have lower magnesium levels than men anyway. The older women get, the lower it gets. Hormonal changes often lead to a magnesium deficiency during menopause. Countermeasures should then be taken to prevent deficiency symptoms.
What magnesium is important for during menopause
Magnesium is said to be involved in over 600 metabolic activities. It is essential for muscles and nerves in particular. It supports the heart in its pumping ability, is involved in the burning of carbohydrates and fat, and is needed to build up proteins. The mineral is also important for the release of messenger substances in the body.
This is what makes it so valuable for menopause. During this time, estradiol levels drop, so that the ovaries gradually stop producing them. Declining hormones are responsible for numerous symptoms during menopause – from hot flashes and sleep disorders to restlessness and upsets.
Magnesium is also needed for building bones and teeth. Many women experience bone problems during menopause. The lack of estrogen has the consequence that bone substance is broken down. This increases the risk of osteoporosis.
Magnesium deficiency and menopause: The consequences
A magnesium deficiency during menopause is noticeable through water retention, cramps, or thin skin. Muscle tension, muscle twitching, and spasms are also common. The symptoms of a magnesium deficiency are particularly unpleasant for women going through menopause, as they can increase the already existing menopausal symptoms. Other symptoms include:
- headaches and migraines
- sleep disorders
- cardiac arrhythmias
- circulatory disorders
Irritability and being overwhelmed quickly in stressful situations can also indicate a magnesium deficiency during menopause.
How much magnesium is useful during menopause
According to the German Nutrition Society (DGE), the daily magnesium requirement for women is 300 to 400 mg. Menopausal women are said to need 500 to 800mg. A magnesium deficiency goes unnoticed for a long time. Because an undersupply cannot be determined so easily from the blood values. In the event of a deficiency, the organism first taps into other reserves, since it is dependent on stable electrolyte levels in the blood.
Which magnesium to take for menopause?
An extra portion of magnesium is a must during menopause. Which magnesium is particularly suitable for supplementation during menopause?
In the case of a slight magnesium deficiency, it is sufficient to pay attention to a magnesium-rich diet. Magnesium is found in plant foods, especially beans and peas. Whole grain products such as bread and oatmeal as well as nuts and seeds also provide magnesium. Even tap water contains magnesium.
Unfortunately, plant-based foods are no longer as rich in magnesium as they used to be. Due to monocultures, the soil is often depleted and accordingly provides fewer minerals. Therefore, taking dietary supplements with magnesium can correct a magnesium deficiency within a few weeks.
In the case of a stronger deficiency, dietary supplements with magnesium can be used. There are products with magnesium oxide or with magnesium citrate. Which one is better tolerated depends on the individual constitution. Citrate should be absorbed more quickly by the organism, and magnesium oxide should be better stored. If necessary, gynecologists can advise which one is more suitable for menopause.
Bloating during menopause due to magnesium?
A lot doesn’t always help a lot. Be careful not to exceed the recommended daily dose. A magnesium intake of more than 300 mg per day can lead to unpleasant side effects. These include abdominal cramps and diarrhea. A bloated stomach during menopause can also be caused by an increased intake of magnesium.
If you supplement magnesium, you should also supplement calcium. Otherwise, the balance between these substances is disturbed and the risk of osteoporosis could increase. Magnesium deficiency during menopause can therefore be easily remedied if you pay attention to the dosage.