It can also help with menopausal insomnia and other symptoms such as low mood. Yet, surprisingly, adult women do not get enough magnesium from their diet: we need approx 300mg a day (see food sources below).
Magnesium aspartate, citrate, chloride, and malate are known for being the most bioavailable — or best absorbed — in the body to replenish magnesium levels. Still, your healthcare provider may suggest other types depending on your specific needs ( 35 ).
Current recommended daily requirements of magnesium for adults 51 and older is 420 milligrams for men and 320 milligrams for women.
Magnesium typically decreases along with estrogen in menopause, making symptoms associated with low magnesium levels more noticeable. Magnesium supplements can benefit women in menopause, but be sure to talk to your healthcare provider before taking any new supplements.
In this search, two studies from the Park et al. [14] group were examined, in which patients experiencing hot flashes were given supplemental magnesium In the phase II trial (n = 25), treatment with 400-800 mg of magnesium oxide was successful in reducing hot flashes.
Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.
Magnesium promotes healthy estrogen clearance
By supporting the COMT enzyme (catechol-o-methyltransferase) in the liver, magnesium promotes the healthy excretion of estrogen (9). This may reduce the risk of the estrogen excess conditions (such as fibroids) associated with low COMT function (10).
Magnesium is Essential to Balancing Hormones
Magnesium is one of the most essential minerals to help balance hormones. While you can take a supplement, and even spray your skin with magnesium spray, there's no better way of getting the magnesium you need than from the foods you eat.
Magnesium has been shown in many studies to be a regulating mineral. If your estrogen levels are too high or too low, then magnesium can help bring them back to stable levels, which will positively impact testosterone and progesterone.
UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for magnesium is 350 milligrams from supplements only. High-dose supplements can lead to diarrhea, nausea, and cramping in some people.
Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Magnesium Glycinate: great for calming, helping with sleep and hormone balance.
adults 19-30 years: men 400 milligrams (mg), women 310 mg. adults 31+: men 420 mg, women 320 mg.
Magnesium and zinc
All minerals and vitamins need the proper conditions for your body to absorb them properly. When taken together, magnesium and zinc have mutual benefits. Magnesium helps your body regulate its zinc levels, while zinc does the job of allowing it to absorb magnesium more effectively.
Magnesium supplementation has been used successfully in the treatment of different conditions such as PMS, PCOS, mood disorders, and postmenopausal symptoms and consequent risk factors, particularly in the association with other dietary components with proven antioxidant and anti-inflammatory activity.
Magnesium fuels healthy mitochondria which are important for hormonal health because steroid hormones are made in the mitochondria. Magnesium normalizes the action of progesterone on the central nervous system, which is how it relieves symptoms of PMDD, migraines, and perimenopause.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
Magnesium begins to take effect after one week of consistent supplementation.
Hormone creation – magnesium actually makes your hormones progesterone, estrogen and testosterone, so if you're getting into peri-menopause or just off the Pill and your levels are low, it can be your best friend.