Magnesium is an important mineral for carrying out metabolic reactions and staying healthy. However, it becomes even more important when a woman hits menopause. According to several studies, magnesium has proven beneficial to relieve menopause symptoms.
Menopause is a natural phase in women’s lives that usually occurs between the ages of 51 and 52. It starts with bone aches, hot flashes, difficulty sleeping, weight gain, and whatnot. Most importantly, it affects bone health. This article will let you know why exactly you should increase your magnesium intake during menopause.
Maintains Bone Health
60% of the bone composition is of magnesium. It plays a vital role in preventing osteoporosis in the early menopause stage. During menopause, the activity of osteoclasts significantly increases than osteoblast, which results in porous and weak bones. Magnesium has a deep connection with osteoporosis, as it calcifies cartilage and bone matrix.
Low levels of magnesium in the body cause activity of osteoblasts to slow down, increasing inflammation, and weakness of the bones. In a seven-year-old follow-up study, 73,684 women took a high amount of 334 – 422 mg magnesium in the diet and noticed increased bone density at the end.
Regulates Sleep Cycle
According to the reports, 60% of the women face insomnia during menopause. Perimenopausal women, when compared with premenopausal women, faced difficulty sleeping, particularly at night.
Nightsweats, depression, stress, and low levels of progesterone and melatonin are some of the main root causes of menopausal insomnia. Lack of sleep, in return, then results in weight gain and further depression.
Magnesium regulates the sleep-wake cycle by working on the biological clock. When in a study, a group was given 500 mg magnesium daily, they observed improved sleep quality and melatonin production.
Reduces Stress and Anxiety
Depression is common in pre and post-menopausal women. Even though it has a connection with many factors, magnesium can alleviate the symptoms of menopause.
According to a study, people who took magnesium less than 183 mg had higher chances of developing depression. Magnesium plays a key role in regulating brain response, mood, and stress. What is more, magnesium also plays a significant role in lowering anxiety.
Older people are usually found to have low levels of magnesium. Even though the existing results provide enough results, a need for more research to support the link is still there.
Improves Heart Health
Heart disease is one of the major causes of death in post-menopausal women. Menopause is not directly related to heart disease. The chances of death increase with triglycerides, blood pressure, and LDL due to a low level of estrogen and poor lifestyle. In addition, a low level of magnesium is also linked to poor heart health.
In a study, when postmenopausal women were given a high magnesium diet, they developed improved biomarkers related to heart diseases. Magnesium plays a critical role in controlling the transmission of nerve impulses and rhythmic contractions and nerves. That is not all; magnesium diet is rich in protein, healthy fats, fiber, and antioxidants to support heart health.
Side Effects and Drawbacks
320 mg of magnesium daily is enough to consume either in the form of food or supplement. Mostly, excess intake of magnesium is not a threat as it excretes out in the urine. It happens when the body is unable to regulate magnesium due to extremely high or low level.
Excess intake of magnesium supplements may cause diarrhea and stomach upset, even in menopause. Magnesium toxicity usually occurs in people with poor kidney function, breathing difficulty, and muscle weakness.
Magnesium is an important mineral to stay healthy and fit, especially for menopausal women. A good level of magnesium in the body slows down the rate of bone loss, improves the sleep cycle, lowers the risk of heart disease, and much more.