Posted: Tuesday, June 20th, 2023

I am often asked about supplements as many women use  supplements as part of their SOS toolkit during their Meno years.

The first thing to say is that it is important to check with your doctor if you are on medication before starting to take any supplement —–to out rule any contraindication.

Magnesium is one I hear about again and again as the game changer from many women. From helping with fatigue, disrupted sleep, restless leg syndrome, muscle cramps, anxiety, and headaches. Its use during menopause has been so effective in reducing symptoms for some that it is often now referred to as the superhero of menopause supplements.

Magnesium, found in every cell of your body, is essential for the functioning of over three hundred enzymes. It’s involved in more than 600 biochemical reactions in your body. These can range from everything from energy production, muscle and central nervous system  function to blood sugar  and bone formation.

Step One to increasing this nutrient

and getting all of its amazing benefits is to eat more foods high in magnesium.

Here are some good choices.

  • Seeds like chia, pumpkin, and sunflower
  • Nuts, especially brazil nuts, almonds, and cashews
  • Black beans
  • Spinach
  • Tuna and fatty fish like mackerel and salmon
  • Whole grains like oats
  • Soy milk
  • Quinoa
  • Avocado
  • Edamame
  • Dark chocolate (the darker, the better for magnesium content)
  • Dairy products like cheese, milk, and yogurt
  • Bananas

While magnesium is plentiful in a wide variety of foods, it can be difficult to get enough from diet alone, especially as you age. Only about 30 to 40 percent of the magnesium you get from food is absorbed by your body, which is why it is wise also to supplement. The recommended daily intake for magnesium is 320 mg.

 What type of  magnesium supplement is best?

Magnesium supplements come in a variety of forms, citrate, chloride, maleate, glycinate and oxide, so it can be confusing to figure out which one is right for you.

One that keeps being mentioned over and over as used by women in menopause is Magnesium glycinate. It is  particularly helpful for  menopause symptoms calming the central nervous system, reducing  anxiety, stress, and aiding sleep.

Furthermore approximately 60% of the body’s magnesium is stored in bones thus, along with Calcium and Vitamin D, Magnesium is a key player in bone health.

I did some research on the many brands and asked 50 women what magnesium they are taking. There are some good Irish brands on the market.

I presently take PrizMAG made in Ireland along with having Epsom salts(magnesium rich)in the bathroom cupboard for bath time.

Other supplements that I take presently are Vitamin D from October to March, Omega -3 for heart and brain health and calcium.

Finally as mentioned at the start, always check with your doctor if taking medication before starting supplements.

 

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