One of the most frequent questions our clients ask us is ‘Is Magnesium good for menopause? For many women, navigating menopause brings a host of new challenges, from sleepless nights to weight gain and mood swings.
While hormonal changes can feel overwhelming, magnesium is emerging as a game-changing mineral that may help ease some of the toughest symptoms of menopause.
This article will break down what magnesium can do for you, how it works, and why it might just be the missing piece in your wellness routine.
What Makes Magnesium Important for Menopause?
Magnesium is a crucial mineral that affects many processes in the body. It plays a role in regulating blood sugar, maintaining healthy blood pressure, supporting muscle and nerve function, and improving sleep quality.
But during menopause, when estrogen levels begin to drop, women are at a higher risk of certain health problems, such as heart disease, osteoporosis, and muscle loss (sarcopenia). These issues can be further aggravated by low magnesium levels.
In fact, research shows that low magnesium can worsen several menopause symptoms, including:
- Sleep disturbances
- Anxiety, depression, and mood swings
- Muscle cramps and stiffness
- Bone density loss
Magnesium helps to counteract these effects by improving sleep, supporting bone and muscle health, and regulating mood. By keeping magnesium levels up, many women find they can better manage the physical and emotional shifts that come with menopause.
What Are the Symptoms of Low Magnesium in Menopause?
Many women may not realize they’re experiencing low magnesium levels, as the symptoms can often overlap with typical menopause complaints. However, if you notice the following, you might be low in magnesium:
- Difficulty sleeping or staying asleep
- Increased muscle cramps, aches, or tension
- Frequent mood swings, anxiety, or irritability
- Fatigue or lack of energy
- Cravings for chocolate or sugar (a common sign of magnesium deficiency)
These issues are already common in menopause due to hormonal shifts, but not getting enough magnesium can make them even worse. So, how much magnesium should a woman in menopause take to feel her best?
How Much Magnesium Should a Woman in Menopause Take?
The recommended daily intake for magnesium in adult women is around 320-360 mg per day. However, women who are more active or under stress may need more to maintain healthy levels, as physical activity and stress can deplete magnesium stores faster.
While it’s always best to consult with a healthcare professional, supplementing with magnesium can be a simple and effective way to ensure you’re getting enough.
What Food Has The Highest Magnesium?
While magnesium supplements can be helpful, it’s always a good idea to boost your intake naturally through food. If you’ve ever wondered, “How can I get 100% magnesium daily?” you’ll be happy to know there are plenty of delicious, nutrient-rich foods that can help you meet your daily needs.
So, what food has the highest magnesium? Here are some of the best options to include in your diet:
Dark Leafy Greens
Vegetables like spinach, kale, and Swiss chard are fantastic sources of magnesium. Just one cup of cooked spinach contains around 157 mg of magnesium—nearly half of your daily needs!
Nuts and Seeds
Almonds, cashews, and pumpkin seeds are all excellent choices. A 1-ounce serving of pumpkin seeds can provide up to 150 mg of magnesium. Sprinkle them on salads or eat them as a snack to easily up your intake.
Avocados
Not only are avocados rich in healthy fats, but they also provide a good amount of magnesium—58 mg per avocado. This versatile fruit is great in salads, sandwiches, or on toast.
Fish
Fatty fish like mackerel and salmon are not only rich in omega-3 fatty acids but also pack a magnesium punch. A 3-ounce serving of mackerel provides about 82 mg of magnesium.
Beans and Lentils
Legumes like black beans, chickpeas, and lentils are high in fiber and magnesium. A cup of cooked black beans offers around 120 mg of magnesium, making them a great base for meals.
Whole Grains
Foods like quinoa, brown rice, and oats are great sources of magnesium. A cup of cooked quinoa contains 118 mg of magnesium, along with plenty of protein and fiber to keep you full.
How to Get 100% of Your Magnesium Daily from Food
To meet your daily magnesium needs, aim to include a variety of these foods in your meals. A typical day might look like this:
- Breakfast: Oatmeal with almonds and a handful of pumpkin seeds (150 mg)
- Lunch: Spinach salad with avocado and grilled salmon (250 mg)
- Snack: A handful of cashews (80 mg)
- Dinner: Quinoa and black bean stir-fry with kale (180 mg)
By incorporating a range of magnesium-rich foods into your daily diet, you’ll be well on your way to meeting 100% of your magnesium needs naturally, supporting both your overall health and menopause symptoms.
For more tips on balancing nutrition and managing menopause, be sure to check out our Free Guide or sign up for our Free Training to learn more about how to thrive during this stage of life.
Can Magnesium Help with Belly Fat?
One of the most common frustrations for women in menopause is the sudden appearance of belly fat that can feel impossible to shift. While magnesium isn’t a magic bullet for weight loss, it can support your efforts in a few key ways:
- Improving sleep: Better sleep helps regulate hunger hormones, making it easier to avoid overeating and maintain a healthy weight.
- Reducing stress: Magnesium helps to lower cortisol, a stress hormone linked to belly fat storage.
- Supporting muscle function: Magnesium plays a role in muscle repair and recovery, which is crucial when you’re doing strength training to tone up and lose fat.
So, while magnesium alone won’t melt away belly fat, it can certainly support your overall weight loss efforts, especially when combined with a balanced diet and exercise routine.
What Type of Magnesium Is Best for Menopause?
There are different types of magnesium supplements available, and not all are created equal. The two most effective forms for menopause relief are:
- Magnesium Citrate: This is one of the most easily absorbed forms of magnesium and is commonly recommended for overall health, including muscle and nerve support. However, it can have a mild laxative effect, so it’s important to find the right dosage for your body.
- Magnesium Glycinate (or Bisglycinate): This form of magnesium is especially beneficial for relieving menopause symptoms like anxiety, insomnia, and chronic stress. It’s gentle on the stomach and doesn’t have the laxative effect that other forms of magnesium may cause. Many women find magnesium glycinate to be the best option for supporting both mood and sleep during menopause.
If you’re looking for a trusted supplement, products like Nutrition Geeks Glycinate 3-in-1 on Amazon are a good starting point, as they provide 384 mg of magnesium per serving at an affordable price.
What Is the Best Time to Take Magnesium for Weight Loss and Better Sleep?
To get the most benefit from magnesium, timing can be important. Many experts recommend taking magnesium in the evening, ideally about 30 minutes before bed. This can help improve sleep quality, which in turn supports weight loss by regulating hunger hormones and lowering cortisol levels.
Improved sleep has a knock-on effect on overall health and fitness, making it easier to stick to a healthy routine.
However, if you’re using magnesium to help with muscle recovery or cramps, you might benefit from taking it after your workout or throughout the day with meals.
Real Life Success: How Magnesium Helped Lou
Take the story of Lou Marsh, a 47-year-old who had struggled with sleep for years. Lou used to wake up around 3 or 4 AM every night and couldn’t get back to sleep. She tried everything from herbal remedies to adjusting her bedtime routine, but nothing worked.
Then, after hearing about magnesium, she decided to try supplementing before bed. Within just a few days, Lou was sleeping through the night again, waking up feeling refreshed and more energetic.
But that’s not all. Magnesium was just one of the small tweaks Lou made during her transformation with the Fit Over 40 programme. By combining a personalized fitness routine, Low Impact Strength Training (LIST), and a balanced diet, Lou not only improved her sleep but also lost over 7 stone (44.5 kg).
Her story is a powerful example of how the right mix of nutrients and lifestyle changes can lead to lasting, life-changing results.
Ready to Transform Your Health?
If you’re looking for a way to ease menopause symptoms and achieve your weight loss goals, magnesium could be a great place to start. But remember, no supplement works in isolation.
The best results come when you combine healthy habits, like good nutrition and regular exercise, with the right support.
That’s where we come in.
At Trinity Transformation, we specialize in helping women over 40 lose weight, regain confidence, and feel strong again—without extreme diets or punishing workouts.
Our Fit Over 40 program is designed to help women drop 1-2 dress sizes or lose 15-25 pounds in just 12 weeks.
Ready to learn more? Here are a few ways you can get started today:
- Download our free guide: Get it here
- Sign up for our free training: Sign up here
- Learn more about our Fit Over 40 Programme: Find out more