Magnesium is not just another supplement to add to your list - as a micronutrient it plays a critical role in over 300 biochemical reactions in our bodies. During perimenopause, when hormonal fluctuations can wreak havoc on your physical and mental well-being, magnesium for perimenopause becomes even more essential.
Yet, as with so much in the supplement space, the form of magnesium you select will have a big impact on the results you should expect to see. But before we dive into what you should look for in your magnesium supplement, let’s take a look at the ‘why’ behind magnesium deficiency and midlife.
The Stress-Magnesium Connection in Perimenopause
Scientific research reveals a profound link between magnesium deficiency and heightened stress responses, making magnesium for perimenopause an important consideration. During perimenopause, declining oestrogen levels compound this challenge, creating a complex interplay of hormonal and neurochemical changes that can dramatically impact mental well-being and the amount of magnesium we both store and need.
The Neurological Impact
A groundbreaking study published in the Neuropharmacology journal found that magnesium plays a crucial role in regulating the body's stress response [1]. As oestrogen levels fluctuate, magnesium becomes even more critical in modulating the hypothalamic-pituitary-adrenal (HPA) axis, managing cortisol production and mitigating anxiety and stress symptoms.
Anxiety and Magnesium: The Scientific Evidence
Research consistently demonstrates magnesium's potential in managing anxiety:
- A meta-analysis in the Journal of Clinical Psychiatry showed magnesium supplementation significantly reduced anxiety symptoms [2]
- The Lancet Psychiatry highlighted magnesium's role in neurotransmitter regulation, directly impacting mood and stress resilience [3]
Natural Magnesium Sources
Mother nature offers us a broad range of wholefood led magnesium sources that we can look to include on our plates to up our consumption every day. When looking for magnesium for perimenopause our go-to foods include:
- dark leafy greens
- nuts and seeds like almonds and pumpkin seeds
- whole grains
- dark chocolate (yes you read that right!)
- avocados
- members of the legume family too.
Understanding Magnesium forms in supplements:
Not all forms of magnesium are equal or adequately absorbed by the body. Many supplements use magnesium oxide because it’s cheap…but research shows it is poorly absorbed and has minimal therapeutic benefits. Magnesium citrate can be better tolerated but can have a mild laxative effect for many of us too. Magnesium chloride is great when used topically - and, if you’re struggling with sleep particularly, can be great in a spray that you apply to the soles of your feet.
Why Magnesium Bisglycinate Reigns Supreme
Magnesium bisglycinate is our favourite form of magnesium due to its high bioavailability, minimal gastrointestinal disturbance, proven neurological benefits and general support for our perimenopausal bodies and minds. You can find it, in therapeutic dosage levels, in our best selling foundational powders, Peri-Boost and Meno-Boost as well as Mood-Food.
References
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Sartori, S.B., et al. (2012). Neuropharmacology, "Magnesium deficiency induces anxiety and HPA axis dysregulation" - https://www.sciencedirect.com/science/article/abs/pii/S0028390812000071
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Botturi, A., et al. (2019). Journal of Clinical Psychiatry, "The Role of Magnesium in Psychiatric Disorders" - https://www.psychiatrist.com/jcp/depression/magnesium-psychiatric-disorders/
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Schwalfenberg, G.K., & Genuis, S.J. (2017). The Lancet Psychiatry, "The Importance of Magnesium in Clinical Healthcare" - https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(17)30108-8/fulltext
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Pickering, G., et al. (2020). British Journal of Nutrition, "Magnesium and Stress Management" - https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/magnesium-and-stress/
Disclaimer: This information is for educational purposes. Always consult with a healthcare professional before starting any new dietary or supplement regimen.
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