Magnesium For Menopause: Thrive After 50 With MagEnhance

Written by Angie Arriesgado
featured image for blog on magnesium for menopause

Menopause marks a freeing new chapter – no more period cramps or unintended pregnancy. However, it also brings challenges like hot flashes, mood swings, and increased risks to bone and heart health. In this post, we’ll explore how magnesium can ease menopause symptoms and support your well-being, so you can thrive and enjoy life long after your childbearing years!

How do you know you’re in menopause?

Menopause symptoms can be quite easy to self-diagnose, especially if your periods are like clockwork. If you’re in your late 40s or early 50s and you haven’t had a period in a year, you’re likely in menopause. 

Women in menopause often experience various symptoms due to decreased estrogen levels, affecting their quality of life. These symptoms include:

  • Hot flashes, night sweats, and vaginal dryness 
  • Anxiety, depression, and irritability
  • Trouble falling asleep or staying asleep

While the above symptoms are usually temporary, post-menopause can bring long-term health issues such as heart disease, a decline in muscle and bone mass, weight gain, and cognitive issues. 1

Do magnesium levels go down during menopause?

Yes, magnesium levels do decrease during menopause. Magnesium is crucial for hormone regulation and is involved in the enzymatic processes that produce hormones, including estrogen.

After menopause, both estrogen and magnesium levels drop significantly, disrupting hormone balance. This drop is accompanied by an increase in thyroid-stimulating hormone (TSH) levels, which can lead to thyroid problems and other hormonal issues that present in menopause. 2

magenhance in snow

How can magnesium help women thrive after menopause?

Magnesium is essential for healthy aging, particularly for the heart, muscles, and bones. Many older adults have low magnesium levels, which can lead to problems like heart disease, weak bones (osteoporosis), and muscle loss (sarcopenia). 3

Here’s how magnesium supplementation can help with these menopausal health issues:

Bone health

Did you know 80-90% of magnesium is stored in our muscles and bones? This mineral is essential for maintaining bone health, particularly for menopausal women who are at increased risk of osteoporosis and fractures. 4

Higher magnesium intake is linked to increased bone mineral density in older individuals. 5 Taking magnesium supplements can slow the rate at which bones break down and rebuild, which is helpful for postmenopausal women. 6

Heart health

Menopause adds extra cardiovascular disease (CVD) risks for women, especially after age 55, due to changes in cholesterol, weight gain, metabolic syndrome, and fat around the heart. 7

Magnesium is crucial for heart function. Low levels can lead to heart rhythm issues and atrial fibrillation. The good news is that magnesium may help with these heart problems. It might even improve survival rates in heart failure patients. 8

Moreover, high magnesium intake reduces the risk of metabolic syndrome, diabetes, hypertension, stroke, and overall cardiovascular disease. 9

Muscle health

Magnesium supports muscle performance, including contraction and relaxation. Low magnesium levels in postmenopausal women can negatively impact muscle health and even kill fitness gains

Research shows that taking 300mg of magnesium daily for 12 weeks can enhance physical performance in healthy elderly women, potentially preventing age-related decline. 10

Another muscle-related issue common in those over 60 is nocturnal cramps. These are painful muscle contractions that can disturb sleep.11 Fortunately, magnesium can reduce the frequency and duration of muscle cramps, improving sleep quality. 12

Cognitive health 

Postmenopausal women often report symptoms like forgetfulness and trouble concentrating. Studies show that these self-reported issues often correspond with actual declines in cognitive performance. 13

Fortunately, there is a form of magnesium that can help with cognitive function, especially in older adults. This form, called Magnesium L-threonate (Magtein®), is one of the ingredients in our MagEnhance Triple Magnesium Complex. 14 Magtein can successfully cross the blood-brain barrier, which explains its positive effects on brain function.

Mood and sleep

Menopausal women often face mood swings and depressive symptoms due to hormonal changes. 15 These shifts also cause sleep issues, like trouble falling asleep, night sweats, and hot flashes. 16

Unfortunately, sleep deprivation can lead to weight gain. This is particularly concerning for postmenopausal women due to higher risks of muscle and bone loss. 

But worry not – our Magenhance features Magnesium Taurate, a combination of magnesium and taurine. Taurine interacts with GABA receptors, providing calming and sleep-enhancing effects. 17

Hot flashes

Hot flashes are sudden waves of intense heat, primarily affecting the face, neck, and chest, often followed by sweating and sometimes chills. They affect about 90% of menopausal women and can disrupt sleep and daily activities. 18

Initial research showed that magnesium may help manage hot flashes in menopausal women. 19 However, a follow-up study in 2016 concluded that magnesium, specifically magnesium oxide, did not help women with hot flashes (scroll down for possible alternatives). 20

Which magnesium is best for menopause and women over 50?

Our Intelligent Labs MagEnhance Triple Magnesium Complex is the best magnesium supplement for women of all ages, including those over 50!

Magenhance - best magnesium supplement

MagEnhance combines 3 highly bioavailable forms of magnesium to target various health aspects:

  • Magnesium L-Threonate: Crosses the blood-brain barrier to enhance cognitive function.
  • Magnesium Taurate: Interacts with GABA receptors to promote relaxation and improve sleep quality.
  • Magnesium Glycinate: Gentle on the stomach and helps reduce muscle cramps and aches common during menopause.

Magnesium contributes to hundreds of bodily functions, including energy production, nerve function, and bone health, all of which can benefit women during menopause.  

How much magnesium per day for a woman over 50? 

According to the NIH, women over 50 should take at least 320mg of magnesium per day, with the tolerable upper intake level for supplemental magnesium set at 350mg. 21

A daily serving of our MagEnhance (3 capsules) contains 1000mg of Mg L-Threonate, 690mg of Mg Glycinate, and 630mg of Mg Taurate. The total elemental magnesium content for each serving of MagEnhance is 200mg, ensuring you won’t exceed the upper limit when combined with dietary magnesium sources.

Conclusion

Menopause is a new chapter of life, full of freedom and opportunities. By taking our MagEnhance Triple Magnesium Complex, you can ease menopausal symptoms and boost overall health. Enjoy better sleep, enhanced cognitive function, reduced muscle cramps, and improved well-being. Embrace menopause confidently and thrive after 50!


References:

  1. Peacock, Kimberly, and Kari M Ketvertis. “Menopause.” NIH, StatPearls Publishing, 11 Aug. 2022, www.ncbi.nlm.nih.gov/books/NBK507826/. ↩︎
  2. Kolanu, Bhagavan Reddy, et al. “Activities of Serum Magnesium and Thyroid Hormones in Pre-, Peri-, and Post-Menopausal Women.” Cureus, 3 Jan. 2020, https://doi.org/10.7759/cureus.6554. ↩︎
  3. Pickering, Marie-Eva. “Cross-Talks between the Cardiovascular Disease-Sarcopenia-Osteoporosis Triad and Magnesium in Humans.” International Journal of Molecular Sciences, vol. 22, no. 16, 23 Aug. 2021, p. 9102, https://doi.org/10.3390/ijms22169102. ↩︎
  4. Schwalfenberg, Gerry K., and Stephen J. Genuis. “The Importance of Magnesium in Clinical Healthcare.” Scientifica, 2017, www.hindawi.com/journals/scientifica/2017/4179326/. ↩︎
  5. Ryder, Kathryn M., et al. “Magnesium Intake from Food and Supplements Is Associated with Bone Mineral Density in Healthy Older White Subjects.” Journal of the American Geriatrics Society, vol. 53, no. 11, Nov. 2005, pp. 1875–1880, https://doi.org/10.1111/j.1532-5415.2005.53561.x. ↩︎
  6. Aydın, Hasan, et al. “Short-Term Oral Magnesium Supplementation Suppresses Bone Turnover in Postmenopausal Osteoporotic Women.” Biological Trace Element Research, vol. 133, no. 2, 2 June 2009, pp. 136–143, https://doi.org/10.1007/s12011-009-8416-8. ↩︎
  7. Prabakaran, Sindhu, et al. “Cardiovascular Risk in Menopausal Women and Our Evolving Understanding of Menopausal Hormone Therapy: Risks, Benefits, and Current Guidelines for Use.” Therapeutic Advances in Endocrinology and Metabolism, vol. 12, no. 12, Jan. 2021, https://doi.org/10.1177/20420188211013917. ‌ ↩︎
  8. Pickering, Marie-Eva. “Cross-Talks between the Cardiovascular Disease-Sarcopenia-Osteoporosis Triad and Magnesium in Humans.” International Journal of Molecular Sciences, vol. 22, no. 16, 23 Aug. 2021, p. 9102, https://doi.org/10.3390/ijms22169102. ↩︎
  9. Rosique-Esteban, Nuria, et al. “Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies.” Nutrients, vol. 10, no. 2, 1 Feb. 2018, p. 168, https://doi.org/10.3390/nu10020168. ↩︎
  10. Veronese, Nicola, et al. “Effect of Oral Magnesium Supplementation on Physical Performance in Healthy Elderly Women Involved in a Weekly Exercise Program: A Randomized Controlled Trial.” The American Journal of Clinical Nutrition, vol. 100, no. 3, 2014, pp. 974–81, https://doi.org/10.3945/ajcn.113.080168. ↩︎
  11. Maisonneuve, Hubert, et al. “Prevalence of Cramps in Patients over the Age of 60 in Primary Care : A Cross Sectional Study.” BMC Family Practice, vol. 17, no. 1, 12 Aug. 2016, https://doi.org/10.1186/s12875-016-0509-9. ↩︎
  12. Barna, Olha, et al. “A Randomized, Double-Blind, Placebo-Controlled, Multicenter Study Assessing the Efficacy of Magnesium Oxide Monohydrate in the Treatment of Nocturnal Leg Cramps.” Nutrition Journal, vol. 20, no. 1, 31 Oct. 2021, https://doi.org/10.1186/s12937-021-00747-9. ↩︎
  13. Russell, Jason K., et al. “The Role of Estrogen in Brain and Cognitive Aging.” Neurotherapeutics, vol. 16, no. 3, July 2019, pp. 649–665, https://doi.org/10.1007/s13311-019-00766-9. ↩︎
  14. Zhang, Chengxiang, et al. “A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults.” Nutrients, vol. 14, no. 24, 8 Dec. 2022, p. 5235, https://doi.org/10.3390/nu14245235.‌ ↩︎
  15. Freeman, Ellen W. “Depression in the Menopause Transition: Risks in the Changing Hormone Milieu as Observed in the General Population.” Women’s Midlife Health, vol. 1, no. 1, 11 Aug. 2015, https://doi.org/10.1186/s40695-015-0002-y. ↩︎
  16. Kravitz, Howard M., et al. “Sleep Difficulty in Women at Midlife: A Community Survey of Sleep and the Menopausal Transition *.” Menopause, vol. 10, no. 1, Jan. 2003, pp. 19–28, https://doi.org/10.1097/00042192-200310010-00005. ↩︎
  17. Ochoa-de la Paz, Lenin, et al. “Taurine and GABA Neurotransmitter Receptors, a Relationship with Therapeutic Potential?” Expert Review of Neurotherapeutics, vol. 19, no. 4, 20 Mar. 2019, pp. 289–291, https://doi.org/10.1080/14737175.2019.1593827. ↩︎
  18. Feldman, Bernadine M., et al. “The Prevalence of Hot Flash and Associated Variables among Perimenopausal Women.” Research in Nursing & Health, vol. 8, no. 3, Sept. 1985, pp. 261–268, https://doi.org/10.1002/nur.4770080308. ↩︎
  19. Park, Haeseong, et al. “A Pilot Phase II Trial of Magnesium Supplements to Reduce Menopausal Hot Flashes in Breast Cancer Patients.” Supportive Care in Cancer, vol. 19, no. 6, 27 Jan. 2011, pp. 859–863, https://doi.org/10.1007/s00520-011-1099-7. ‌ ↩︎
  20. Park, Haeseong, et al. “North Central Cancer Treatment Group N10C2 (Alliance).” Menopause, vol. 22, no. 6, June 2015, pp. 627–632, https://doi.org/10.1097/gme.0000000000000374. ↩︎
  21. “Office of Dietary Supplements – Magnesium.” Nih.gov, 2017, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ ↩︎