Magnesium and Menopause: The Mighty Mineral You Need

Why Magnesium Is a Menopause Must-Have

Let’s talk about magnesium—the quiet MVP of menopause. While it doesn’t get the flashy headlines like collagen or calcium, magnesium is a behind-the-scenes powerhouse that supports over 300 bodily functions. And during perimenopause and menopause? It’s working overtime.

Why Magnesium Matters More Now Than Ever

During the menopause transition, our bodies go through some serious hormonal gymnastics. Estrogen dips, sleep goes out the window, mood swings creep in, and bones start whispering “support me!” That’s where magnesium steps up.

Here’s how:

Improves Sleep Quality: Struggling with falling or staying asleep? Magnesium helps regulate melatonin (your sleep hormone) and calms the nervous system. If you’re waking up drenched in night sweats or tossing and turning, magnesium can be a game-changer.

Boosts Mood & Reduces Anxiety: It helps manage neurotransmitters like serotonin and GABA—basically, the brain chemicals that keep you feeling balanced and less on edge.

Supports Bone Health: As estrogen declines, calcium alone isn’t enough. Magnesium improves calcium absorption and helps maintain bone density—super important for reducing your risk of osteoporosis.

Eases Fatigue and Muscle Tension: Magnesium keeps muscles relaxed, energy flowing, and that weird jittery exhaustion (wired but tired, anyone?) at bay.

Where to Find It (No Fancy Supplements Required)

The good news? You can boost your magnesium levels naturally through food:

Leafy greens like spinach and kale

Pumpkin seeds and almonds

Whole grains like brown rice and oats

Legumes (hi, lentils!)

And yes… dark chocolate (we see you sneaking a square)

Health Canada recommends 320 mg per day for adult women. But keep in mind, stress, caffeine, and poor sleep can deplete your stores—making replenishment even more important during this transition.

Want a Little Extra Help?

If you’re looking for simple ways to support your body during menopause, our Hello Pause survival kits were curated with you in mind. From evidence-based education to symptom-specific support (including magnesium-rich goodies), we’re here to help you feel less foggy and more fabulous.