M is for Magnesium

Here you'll find The Calming (Non-Drowsy) Guide to Magnesium.

If you are navigating the turbulent waters of perimenopause and menopause, you're likely familiar with symptoms like anxiety, mood swings, fatigue, and restless sleep. A surprising number of these issues may be linked to a single, crucial mineral: Magnesium.

As oestrogen levels drop, so does the body's ability to process and retain magnesium, potentially leading to a deficiency right when you need it most. With natural sedative properties, this powerhouse mineral helps calm your nervous system, regulate stress hormones like cortisol, relax your muscles. lower blood pressure and is vital for strong bones and heart health in post-menopausal women.

Many women may not get enough from diet alone, making a high-quality supplement a valuable "insurance policy". But not all magnesium supplements are created equal. The right form is key to achieving that desired calm without feeling drowsy during the day.

The Best Forms for Calm, Focused Days

Highly absorbable (bioavailable) forms are best because your body can use them efficiently without causing digestive upset.

• Magnesium Glycinate/Bisglycinate: This is bound to the amino acid glycine, which has its own natural calming properties, enhancing magnesium's ability to soothe anxiety and improve mood and sleep quality without causing daytime sleepiness. It is also very gentle on the stomach.

• Magnesium Taurate: Bound with the amino acid taurine, this form is excellent for heart health and regulating blood pressure, which is a key consideration during menopause. It has a natural calming effect, particularly on physical anxiety symptoms like heart palpitations.

• Magnesium L-Threonate: While often more expensive, this unique form can effectively cross the blood-brain barrier. This makes it particularly beneficial for supporting cognitive function, memory, and clearing the dreaded "brain fog" that many women experience during perimenopause and menopause.

Forms to Use with Caution

Not all forms are ideal for everyone, especially if you want a non-drowsy, calming effect.

• Magnesium Citrate: While well-absorbed, it's known for its natural mild laxative effect. It's useful if you are experiencing constipation, but less ideal for general, daily calming supplementation if your digestion is already regular.
• Magnesium Malate: This form is generally considered to be energising as the malic acid is involved in energy production within the cells. It's better for fighting fatigue but not ideal for a calming effect.
• Magnesium Oxide: This form has low bioavailability, meaning the body struggles to absorb and use it effectively. It is primarily used as an antacid or a strong laxative.

Are You Getting Enough Magnesium?

The NHS recommends women aged 19-64 aim for about 270mg of magnesium daily, but during times of hormonal flux, your body may need more.

You can boost your intake through diet with foods such as:

• Dark, leafy green vegetables (spinach, kale)
• Nuts and seeds (brazil nuts, pumpkin seeds, almonds, cashews)
• Legumes and whole grains (including whole wheat pasta, shredded wheat, tofu and soya milk)
• Avocados (approximately 58mg of magnesium in a medium one)
• Dark chocolate (at least 70% cocoa solids) - please beware if you are sensitive to caffeine and opt for organic and low sugar varieties, but avoid artificial sweeteners. Most studies showed benefits with 20g per day. This provides approximately 45mg of magnesium and 120 calories.

Magnesium for Skin Health

Magnesium is one of those quiet, hardworking minerals that your skin absolutely loves. It helps your skin cells (keratinocytes) mature, organise their structure, and sustain the continuous renewal that keeps the epidermis strong.

Magnesium supports the production of hyaluronic acid and other repair molecules that maintain barrier integrity and enhance the skin’s natural ability to retain moisture. It also influences the formation of key epidermal lipids, such as ceramides, which are essential for preventing water loss and preserving skin barrier resilience.

Because these mechanisms underpin the skin’s capacity to repair itself, maintain hydration, and resist external stressors, optimal magnesium levels indirectly contribute to slower visible ageing, helping the skin stay more supple, balanced, and structurally robust over time.

A Note of Caution: Can You Have Too Much of a Good Thing?

While magnesium is essential, it is possible to overdo it when using high-dose supplements, particularly if you have underlying kidney issues that affect your body’s ability to excrete the excess mineral.

It is important to stick to recommended dosages (typically under 270mg per day, unless advised otherwise by a doctor).

Symptoms of excessive magnesium intake (hypermagnesemia) can include:

• Muscle weakness
• Nausea and vomiting
• Low blood pressure
• Feelings of fatigue or lethargy

Always consult with a healthcare professional or registered nutritionist before starting any new supplement regimen, especially if you have pre-existing kidney conditions or take other medications.

Next steps

SheVive can help determine the right dose for your specific needs, provide personalised dietary guidance and ensure you find the perfect balance for your menopausal journey.