Hormone creation – magnesium actually makes your hormones progesterone, estrogen and testosterone, so if you're getting into perimenopause or are just coming off the Pill and your levels are low, it's a great help to your body.
Magnesium is Essential to Balancing Hormones
Magnesium is one of the most essential minerals to help balance hormones. While you can take a supplement, and even spray your skin with magnesium spray, there's no better way of getting the magnesium you need than from the foods you eat.
I recommend magnesium glycinate or bisglycinate (the mineral joined to the amino acid glycine). It's the type of magnesium that is most absorbable and the least likely to cause diarrhea. Magnesium bisglycinate has the added benefit of glycine, which calms the nervous system and improves insulin sensitivity (14,15).
I most often recommend magnesium glycinate or bis-glycinate. This form of magnesium has an affinity for nervous tissue, is highly absorbable and is very well tolerated. It has the least laxative effect of all forms of magnesium.
There is evidence to suggest that certain supplements can help to correct hormone imbalance and reduce high estrogen counts. These include iodine, magnesium, and vitamin D. It may also help to take broccoli extract, or diindolylmethane (DIM).
Vitamin D3
In addition to supporting the immune system, optimal levels of vitamin D have been shown to lower estrogen levels in women with estrogen dominance. It's important to have your vitamin D levels tested at least several times a year!
When taken in very large amounts (greater than 350 mg daily), magnesium is POSSIBLY UNSAFE. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
Magnesium supplements can benefit people in menopause, but be sure to talk to your healthcare provider before taking any new supplements. While it may benefit some, magnesium can be toxic at high levels. Any vitamin or supplement can interact dangerously with specific health problems or medications.
How Much Magnesium for Menopause? Magnesium is found in food sources such as spinach, nuts and beans. However, many may not be able to intake enough magnesium for menopause from their diet alone. According to the NHS, women need approximately 270 mg of magnesium per day, from the ages 19 to 64.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Through boosting metabolism, regulating blood sugar, and reducing inflammation, magnesium can be a valuable addition to your weight loss journey. Scientific research supports the use of magnesium supplementation for weight loss, with studies showing significant improvements in body composition and metabolic health.
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
One study. View Source of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep fast, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
The best dose of magnesium
A therapeutic dose of magnesium is at least 300 mg which usually equates to three capsules.
The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most. While some recommend taking magnesium supplements right before bed (to calm your mind and nervous system, setting the stage for sleep), do what works best for you to ensure that it becomes a daily healthy habit.
Magnesium also helps balance other things like sodium, calcium and potassium. You can get your daily dose of magnesium from a well-balanced diet. If you need a supplemental dose, 200 mg/day is generally considered a safe and adequate amount.
This mineral helps in maintaining function in our nerves and muscles and supports a healthy immune system. It also plays a role in keeping our heartbeat steady and bones strong. Current recommended daily requirements of magnesium for adults 51 and older is 420 milligrams for men and 320 milligrams for women.
Cruciferous vegetables such as broccoli, cauliflower, kale, cabbage, bok choy and Brussels sprouts contain a compound called 3.3-Diindolylmethan (aka DIM) that has been show to reduce estrogen levels and support the liver in detoxing excess estrogen, as well as indole-3-carbinol, a chemical with anti-estrogen effects.
Foods that lower and decrease and flush excess estrogen levels quickly include cruciferous vegetables, flaxseeds, soy, green tea, berries, and other foods. Estrogen is essential for the proper functioning of the female reproductive system, but having too much can lead to various issues.