Navigating perimenopause and menopause can be challenging. With fluctuating hormones and new, often bizarre symptoms, it becomes crucial to support our bodies with the right supplements. As estrogen levels drop, our bodies need additional support to function efficiently. One mineral that stands out for its wide-ranging benefits during this time is magnesium. But did you know there are nine different types of magnesium, each offering unique advantages? In this blog, we’ll explore these types and discuss how they can help you through perimenopause and menopause. 

Why Magnesium?

Magnesium is essential for over 300 biochemical reactions in the body. It plays a critical role in muscle and nerve function, blood glucose control, and bone health. However, many of us are deficient in this important mineral, which can exacerbate menopausal symptoms. Supplementing with the right type of magnesium can provide significant relief and improve your overall well-being. For more on the importance of magnesium, you can read this article from Healthline.

Types of Magnesium and Their Benefits

  1. Magnesium Glycinate

Benefits:

  • Sleep Aid: Magnesium glycinate is bound to glycine, an amino acid that promotes relaxation and restful sleep.
  • Stress and Anxiety Reduction: It’s known for its calming effects, making it great for reducing stress and anxiety.
  • Gentle on Stomach: Unlike some other forms, magnesium glycinate is gentle on the stomach and less likely to cause diarrhoea.

If you’re struggling with insomnia or heightened anxiety, magnesium glycinate could be your go-to supplement. Learn more about it here.

  1. Magnesium L-Threonate

Benefits:

  • Cognitive Function: Magnesium L-threonate can cross the blood-brain barrier, enhancing brain function.
  • Improves Memory and Focus: This type is particularly effective for improving memory, attention, and focus.
  • Reduces Anxiety: It also helps in reducing anxiety, which is crucial during perimenopause and menopause when brain fog and anxiety are common.

For more on magnesium L-threonate, visit this page.

  1. Magnesium Citrate

Benefits:

  • Digestive Health: Magnesium citrate is known for its laxative effects, which can help relieve constipation.
  • Muscle and Nerve Function: It supports proper muscle and nerve function.
  • Easy Absorption: This form is easily absorbed by the body, making it highly effective.

If you’re dealing with constipation, magnesium citrate might be the best option for you. Read more.

  1. Magnesium Taurate

Benefits:

  • Cardiovascular Health: Magnesium taurate is beneficial for heart health and helps in reducing blood pressure.
  • Calmness and Relaxation: It has calming effects on the body, promoting overall relaxation.
  • Insulin Sensitivity: This type can also improve insulin sensitivity, which is beneficial for blood sugar control.

Discover more about magnesium taurate here.

  1. Magnesium Malate

Benefits:

  • Energy Production: Magnesium malate is involved in the Krebs cycle, which is crucial for energy production.
  • Muscle Pain Relief: It’s effective in relieving muscle pain and tenderness, making it useful for those with fibromyalgia.
  • Reduces Fatigue: This type helps in reducing fatigue and boosting overall energy levels.

Learn about the benefits of magnesium malate here.

  1. Magnesium Oxide

Benefits:

  • Digestive Health: Magnesium oxide is often used as a laxative and to relieve heartburn and indigestion.
  • Bone Health: It supports bone health by maintaining adequate magnesium levels in the body.
  • Affordable: It’s one of the most affordable forms of magnesium supplements.

For more information, visit WebMD.

  1. Magnesium Sulfate (Epsom Salt)

Benefits:

  • Detoxification: Magnesium sulfate is excellent for detoxifying the body when used in baths.
  • Muscle Relaxation: It helps relax muscles and alleviate cramps and soreness.
  • Skin Health: When absorbed through the skin, it can improve overall skin health.

Read more about the benefits of Epsom salts here. 

  1. Magnesium Chloride

Benefits:

  • Cellular Health: Magnesium chloride is effective in maintaining cellular health.
  • Muscle Function: It supports proper muscle function and prevents cramps.
  • Topical Use: This form is often used topically and can be absorbed through the skin for localized relief.

Learn more about magnesium chloride here. 

  1. Magnesium Carbonate

Benefits:

  • Digestive Aid: Magnesium carbonate is often used as an antacid to relieve heartburn and acid indigestion.
  • Muscle Health: It supports muscle health and prevents cramps.
  • Calming Effects: It has mild calming effects, which can help reduce stress.

Discover more about magnesium carbonate here.

Why Magnesium is Crucial During Perimenopause and Menopause

During perimenopause and menopause, declining estrogen levels can lead to a host of symptoms, including mood swings, insomnia, anxiety, and physical discomforts like muscle cramps and bone density loss. Magnesium can help mitigate these symptoms by supporting various bodily functions.

How to Incorporate Magnesium into Your Routine

Incorporating different types of magnesium into your supplement regime can provide a wide range of benefits. Here are some tips on how to get started:

  1. Consult with a Healthcare Provider: Before starting any new supplement, it’s essential to consult with your healthcare provider to ensure it’s appropriate for you.
  2. Start with Magnesium Complex: A magnesium complex that includes magnesium glycinate is a good starting point as it covers multiple benefits.
  3. Topical Applications: Consider using magnesium chloride or magnesium sulfate (Epsom salts) in baths for muscle relaxation and detoxification.
  4. Monitor Your Body: Pay attention to how your body reacts to different forms of magnesium and adjust accordingly.

My Personal Experience with Magnesium

From my personal experience and years of working with women, I’ve seen firsthand how effective magnesium can be. Personally, I prefer taking a magnesium complex that includes glycinate. It helps me with sleep, stress, and anxiety, and I’ve found that magnesium baths with Epsom salts are incredibly soothing for muscle cramps.

Conclusion

Magnesium is a powerhouse supplement for women going through perimenopause and menopause. With its wide range of benefits, from improving sleep and reducing anxiety to supporting cardiovascular health and relieving constipation, it’s a vital mineral to include in your routine. By choosing the right type of magnesium for your needs, you can significantly improve your quality of life during this transitional phase.

So, what changes have you noticed in your body during perimenopause or menopause? Have you tried magnesium supplements before? If so, which types have worked for you?

Share your experiences in the comments below. And if you need more personalised advice, don’t hesitate to reach out to me.

Remember, you’re not alone on this journey. We’ve got this together!