The Lowdown on Magnesium Supplements: Which One to Take, How to Take It, and Why It’s Essential for Women Going Through Menopause

Magnesium is often overlooked, but it’s one of the most important minerals for your body. Whether you’re dealing with stress, sleep problems, or even menopause, magnesium could be your new best friend. So, let’s break down why magnesium is essential, which type you should take for specific needs, and how to get the most out of it.

Which Magnesium Should You Take for What?

There are several types of magnesium supplements out there, and knowing which one to choose can make a big difference. Magnesium combines with different substances, affecting how well your body absorbs and uses it. Here’s our quick guide:

• Magnesium Citrate: This form of magnesium is combined with citric acid, giving it a tangy citrus flavour. It’s one of the most popular types because it’s more easily absorbed by the body. Magnesium citrate is commonly used to address magnesium deficiency and help with short-term constipation due to its laxative effect. However, it shouldn’t be used long-term, so consult with your doctor if you experience persistent constipation.
• Magnesium Oxide: Made from magnesium and oxygen, this type is often found in tablets or capsules. While not typically used for magnesium deficiency, magnesium oxide can provide relief for mild indigestion, heartburn, and short-term constipation.
• Magnesium Glycinate: This form is created by combining magnesium with glycine, an amino acid that acts as a neurotransmitter. Magnesium glycinate is popular for its calming effects, making it ideal for promoting sleep and relaxation. Some studies suggest it can help elderly people fall asleep quicker, though more research is needed. It’s gentle on the stomach and doesn’t have a laxative effect like other forms.
• Magnesium Malate: Formed by combining magnesium with malic acid, which is responsible for the tart taste in some fruits, magnesium malate can help with muscle soreness and improve energy levels. Like magnesium citrate, it may also help with constipation by drawing water into your intestines.
• Magnesium Sulphate: You probably recognise this as Epsom salts. Magnesium sulphate is often used in baths to soothe sore muscles, though scientific evidence is still limited on its effectiveness. You can also find it in creams, gels, and oral supplements.
• Magnesium Chloride: This form is created by binding magnesium with hydrochloric acid. Research is still ongoing, but magnesium chloride shows promise for supporting blood sugar levels, sleep quality, and mood. It’s usually taken in tablet form or as bath flakes, similar to Epsom salts.

How to Take Magnesium

Magnesium is pretty versatile when it comes to how you take it. You can find it in pill, powder, or even oil form. But the key is making sure you take it in a way that suits you:

• Pills or Capsules: This is probably the most common way people take magnesium. Simply take with water, preferably after a meal to avoid any stomach upset. Aim for a dose of about 300-400mg a day, but check the label of your supplement for the recommended dose.
• Powder: Magnesium powder is a great option if you don’t like swallowing pills. Just mix it into a glass of water, and it’ll dissolve. It can be a great way to wind down in the evening, especially if you take it before bed.
• Magnesium Oil: For those who prefer a more topical approach, magnesium oil can be applied directly to the skin. This is a good way to target specific muscle areas if you have aches and pains.

The Benefits of Using Magnesium and Vitamin D Together

Magnesium and vitamin D are like the dynamic duo of wellness. Why? Well, magnesium is essential for activating vitamin D in your body. Without enough magnesium, your body can’t effectively use the vitamin D you’re getting, even if you’re getting plenty of it from the sun or supplements. When you take magnesium with vitamin D, you’re giving your body the tools it needs to maintain healthy bones, boost immune function, and support mood stability.

Studies suggest that pairing the two can improve the absorption of both nutrients, giving your overall health a boost. So, if you’re already taking a vitamin D supplement, consider adding magnesium to the mix to maximize the benefits.

Why Magnesium is a Must for Women Going Through Menopause

Menopause can be a tough time for women, hot flushes, sleep disturbances, mood swings, and more. But magnesium can make this transition a little easier. Here’s why:

• Mood Support: Magnesium helps balance the levels of neurotransmitters that affect mood, so it can help reduce feelings of irritability and anxiety during menopause.
• Bone Health: Women going through menopause are at increased risk for osteoporosis due to a drop in oestrogen levels. Magnesium plays a vital role in calcium metabolism, helping to keep your bones strong.
• Sleep Aid: Many women experience trouble sleeping during menopause, but magnesium can help relax the body and promote better sleep. Taking magnesium at night can help you rest easy.
• Hot Flushes and Night Sweats: Studies suggest magnesium can reduce the frequency and severity of hot flushes, making those sleepless nights a bit more bearable.

Magnesium is more than just a mineral, it’s a key to maintaining your well-being, especially as you age. So, whether you need help with sleep, stress, or managing menopause, magnesium might just be the missing piece in your wellness puzzle.

Disclaimer: This blog post is for informational purposes only and should not be considered as medical advice. If you’re unsure about which magnesium supplement is right for you or have health concerns, always consult with your healthcare provider.

Mega Magnesium Blend 1,404mg (135mg elementary Magnesium) per dose (x2 per day)

Supplement details

Product Name: Magnesium Blend (1:1:1)

Magnesium bisglycinate

Magnesium malate

Magnesium aspartate

How much Elemental Magnesium per dose. ? 135.72mg of elemental Magnesium (2 capsules per day).

Strength / Specs ?

Magnesium bisglycinate(11%)

Magnesium malate(11%)

Magnesium aspartate(7%)

What exactly do we get ? 1,404mg Magnesium blend, 135.72mg of elemental Magnesium (2 capsules per day). We sell all of our products in monthly packs so it’s easy to buy and rebuy things that help us.