How much magnesium should I take during menopause?

Menopause is a natural process that every woman goes through, but it can be a challenging time for many women.

One of the most common symptoms of menopause is hot flashes, which can be uncomfortable and disruptive to daily life, disrupted sleep is another common symptom. Fortunately, there are many natural remedies that can help alleviate these symptoms, including magnesium.

More Reading: Menopause and Mental Health: They are More Related Than You Might Think

What Actually is Magnesium?

Magnesium is an essential mineral that plays a crucial role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. It is also known to help reduce the frequency and severity of hot flashes during menopause.

What Does Magnesium Do to The Body?

Magnesium is needed for many of the body's processes. Our muscles and nerves require magnesium to function properly, to keep our blood sugar in check, and our body uses magnesium to make protein, bone and even DNA!

How Much Magnesium Should I Take?

So, how much magnesium should you take during menopause? The recommended daily intake of magnesium for women over 30 is 320mg, but during menopause, you may need more. Some studies suggest that taking 400-800mg of magnesium per day can help reduce hot flashes and other menopausal symptoms. It's important to note that too much magnesium can cause diarrhoea, nausea, and other digestive issues.

Therefore, it's best to start with a lower dose and gradually increase it over time. It's also a good idea to talk to your doctor before taking any new supplements, especially if you have any underlying health conditions or are taking medication.

What Depletes the Body of Magnesium?

Magnesium in the body is depleted by excessive alcohol consumption, certain medications (check with your Doctor) and stress.

10 Best Magnesium Rich Foods

In addition to taking magnesium supplements, you can also increase your intake of magnesium-rich foods, such as leafy green vegetables, nuts, seeds, and whole grains. These foods not only provide magnesium but also other essential nutrients that can help support overall health during menopause. Other magnesium rich foods include:

1. Low fat milk and Low Fat Yogurt

One cup of low fat milk contains approximately 27mg of magnesium which is about 7% of the recommended daily intake for adults. Low fat yogurt contains about 42mg of magnesium which is 11% of the recommended daily intake.

2. Legumes

All legumes are a good source of magnesium in the diet. Here is the approximate magnesium levels for the most commonly eaten legumes:

• Peas: One cup of cooked green peas contains approximately 62mg of magnesium.
• Kidney Beans: One cup of cooked kidney beans contains about 74mg of magnesium.
• Lentils: One cup of cooked lentils contains approximately 71mg of magnesium.
• Chickpeas: One cup of cooked chickpeas contains 79mg of magnesium.
• Soybeans: One cup of cooked soybeans contains 148mg of magnesium making them an excellent natural source.
• Blackbeans: One cup of cooked black beans contains 120mg of magnesium

3. Nuts

Like legumes, nuts are also an excellent natural source of magnesium in the diet. Just be aware that nuts contain a lot of fat.

• Almonds: A small handful of almonds (about 23 kernels) contains 80mg of magnesium.
• Cashews: 28 grams pf cashews contain 82mg of magnesium.
• Brazil Nuts: 28 grams of Brazil Nuts contain 107mg of magnesium.
• Peanuts: 28 grams of peanuts contains 48mg of magnesium.

4. Pumpkin seeds

Pumpkin seeds, also known as pepitas, are an excellent source of magnesium. Approximately 28 grams of shelled, roasted pumpkin seeds contain around 156 milligrams of magnesium. This makes them one of the richest plant-based sources of this essential mineral.

5. Chia Seeds

Chia seeds are a nutritional powerhouse and a good source of magnesium. Approximately 28 grams of chia seeds contain around 95 milligrams of magnesium.

6. Rolled Oats

Rolled oats are a good source of magnesium and many other nutrients. Approximately 100 grams of cooked rolled oats contain around 29mg of magnesium. However, the same amount of raw, uncooked rolled oats contains significantly more -- about 130-140mg of magnesium.

7. Soy Milk

Soy milk, a plant-based alternative to cow's milk, does contain magnesium. The exact amount can vary depending on the brand and whether or not the product has been calcium fortified, but on average, one cup of unsweetened soy milk contains around 60-61mg of magnesium. This represents about 14-15% of the recommended daily intake for adults.

8. Whole Wheat Bread

Whole wheat bread is a good source of magnesium, among other nutrients. The magnesium content can vary slightly depending on the specific recipe and brand, but on average, one slice (about 40 grams) of whole wheat bread contains around 23-37 milligrams of magnesium.

9. Avocado

Avocados are a good source of magnesium, among many other nutrients. On average, a medium-sized avocado (about 200 grams) contains around 58 milligrams of magnesium.

10. Brown Rice

Brown rice, a whole grain, is a good source of magnesium. One cup (about 195 grams) of cooked brown rice contains approximately 86 milligrams of magnesium.

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What Is the Best Magnesium Supplement in Australia?

There are many high quality magnesium supplements on the market here in Australia. We recommend the following:

• Swisse Magnesium + Sleep
• Swisse Magnesium, Calcium + D3
• Cenovis Magnesium
• Caruso's Super Magnesium

In conclusion, magnesium can be a helpful supplement for women experiencing menopause symptoms, including hot flashes.

However, it's important to take the recommended daily dose and talk to your doctor before starting any new supplements. Additionally, incorporating magnesium-rich foods into your diet can also provide many health benefits.

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