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What if we told you there was one mineral that could help ease your pain, improve your sleep, lift your mood, and keep your digestion regular? Sounds too good to be true, right? Well, in this case, it is (mostly) true, because these are all legit benefits of magnesium. <\/p>\n
\u201cMagnesium is a key mineral your body needs for hundreds of functions<\/a>,\u201d says Dawn Jackson Blatner, RDN<\/a>, a registered dietitian nutritionist. A few of the many, many tasks<\/a> in its job description include maintaining electrolyte balance; supporting energy production; and regulating your nervous system, muscle function, and DNA and RNA synthesis. Think of it as an overworked, underappreciated assistant, toiling hard behind the scenes to ensure that everything in your body runs smoothly.<\/p>\n While magnesium has lurked quietly in Epsom salt baths for decades, health experts and influencers alike have gotten wise recently to the mineral\u2019s many potential perks\u2014and they can\u2019t stop talking about it. People are stirring it into tart cherry juice before bed to make \u201csleepy girl mocktails<\/a>,\u201d or popping magnesium-laced tablets to get through stressful work calls. But based on recent findings, the demo that might benefit most from magnesium is women in menopause. <\/p>\n Magnesium: Midlife\u2019s Nutritional Superstar<\/p>\n Lots of research indicates that magnesium is particularly important for peri- and postmenopausal women. For starters, you need it to stave off the significant bone loss that can happen during midlife. \u201cAdequate magnesium levels are crucial for overall bone health<\/a>, and there\u2019s evidence that<\/a> magnesium supplementation may help reduce the risk of low bone density or fracture,\u201d says Elizabeth Klingbeil, PhD, RDN<\/a>, a registered dietitian and assistant professor in the department of nutritional sciences at the University of Texas-Austin. <\/p>\n The mineral also supports heart health<\/a> and helps regulate blood sugar<\/a>\u2014critical during a life stage when the risk of heart disease<\/a> and metabolic conditions like type 2 diabetes is higher than ever<\/a>. Magnesium may also act as a natural analgesic<\/a>, particularly when applied topically<\/a>\u2014an added bonus for those of us dealing with menopause-related nerve, joint, or muscle pain. <\/p>\n It might also make a dent in the brain fog, stress<\/a>, anxiety<\/a>, depression<\/a>, and mood swings that can plague this phase of life, Blatner adds. \u201cMagnesium plays a key role in regulating your stress system<\/a>, and research shows that preventing deficiency may help reduce stress, anxiety, and symptoms of mental distress.\u201d Meanwhile, initial evidence shows that magnesium may improve cognitive function<\/a>\u2014hey, I do know where my AirPods are!\u2014and may help curb the neuroinflammation linked to neurodegenerative diseases<\/a> like Alzheimer\u2019s and Parkinson\u2019s.<\/p>\n However, the jury is out on how effectively magnesium can tackle one of the biggest menopause struggles: sleep. \u201cMagnesium may help by supporting calming brain chemicals<\/a> like GABA and melatonin,\u201d shares Blatner. But let\u2019s keep the emphasis on may: Despite the claims of influencers and supplement brands everywhere, the current research is mixed<\/a> on how much benefit you\u2019ll get out of popping magnesium supplements specifically for a better night\u2019s sleep. <\/p>\n Same goes for magnesium sprays and creams for sleep. The mineral can get absorbed through your skin<\/a>, which in turn could make it easier to sleep. And a very small study<\/a> found that magnesium sprays were linked to longer sleep times. (Many Oprah Daily staffers also swear by them to drift off!) We just don\u2019t have enough evidence to be sure that these products will definitely lessen sleep woes for everyone.<\/p>\n But given all the other health benefits of this mineral, there\u2019s likely little harm in trying. Just don\u2019t expect it to work miracles. \u201cMagnesium is not a knockout pill for everyone,\u201d adds Blatner. \u201cIf you\u2019re low in magnesium or feeling wired-tired, it may make a difference.\u201d<\/p>\n How Much Magnesium for a Calmer, Healthier You?<\/p>\n According to the National Institutes of Health<\/a>, women over the age of 31 should be getting 320 milligrams per day\u2014though in many studies, subjects take up to 500 mg daily. <\/p>\n Both Blatner and Klingbeil recommend meeting your needs with food, since magnesium-rich foods typically also offer other key nutrients, like fiber and additional vitamins and minerals. Pepitas (a.k.a. pumpkin seeds) and chia seeds are some of the best dietary sources of magnesium\u2014just a half cup of the former<\/a> eaten throughout the day (sprinkled on your salad, mixed into granola, or just enjoyed as a crunchy snack) will do the trick. Almonds, peanuts, cashews, black beans, and dark chocolate are also rich in the mineral.<\/p>\n However, Blatner says an estimated 50 percent of people<\/a> (!) don\u2019t get enough magnesium from their diet, which is when supplements come in. But beware: There are a lot of options on the market, all with \u201cmagnesium\u201d in the name. (Pull out your readers and study the labels closely!) Here\u2019s a quick primer: <\/p>\n As with any supplement, even ones with many science-backed benefits, you\u2019ll want to research the brand to ensure you\u2019re getting a quality product. Since supplements are only somewhat regulated by the FDA, look for options that have been verified for safety, purity, and efficacy by a third-party organization like the U.S. Pharmacopeia<\/a> (USP) or the National Science Foundation<\/a> (NSF). You should also talk to your doctor to make sure the type and dosage you\u2019re considering will play nicely with any existing health conditions you have or meds you take. (This is particularly important if you\u2019re already taking drugs to treat osteoporosis<\/a>.)<\/p>\n\n