🧘‍♀️ Magnesium & Peri-menopause: What You Need to Know!

If there’s one mineral that deserves a gold star during peri-menopause, it’s magnesium. Often referred to as the “calming mineral,” magnesium plays a key role in over 300 biochemical reactions in the body—and it can be a real game changer for managing mood swings, sleep, anxiety, and more during midlife.

But here’s the catch: not all magnesium is created equal. There are different types, and each one supports your body in different ways. Let’s break it down..

🧂 Why Magnesium Matters in Perimenopause

During peri-menopause, fluctuating estrogen and progesterone levels can contribute to:

• Irritability & anxiety

• Trouble falling or staying asleep

• Muscle tension or cramps

• Headaches or migraines

• Constipation

• Low energy or fatigue

Magnesium helps by:

✅ Calming the nervous system

✅ Supporting hormone balance

✅ Improving sleep quality

✅ Reducing inflammation

✅ Supporting bone health and heart health

🔍 Different Types of Magnesium & Their Benefits

Here’s a quick cheat sheet to help you choose the right type based on your symptoms:

1. Magnesium Glycinate – The Calm + Sleepy One

✔ Best for: Anxiety, sleep issues, stress, mood swings

✔ Highly absorbable and gentle on the stomach

💤 Often taken before bed to help you relax and fall asleep more easily

Peri-menopause Perk: Supports better sleep and reduces irritability

2. Magnesium Citrate – The Digestion Helper

✔ Best for: Constipation and sluggish digestion

✔ Has a mild laxative effect

💊Often found in powdered or capsule form

Peri-menopause Perk: Keeps things moving if hormones are slowing digestion

3. Magnesium Threonate – The Brain Booster

✔ Best for: Brain fog, memory, focus, and cognitive health

✔ Can cross the blood-brain barrier

🧠 Often used for mental clarity and concentration

Peri-menopause Perk: Helps with brain fog and mental fatigue

4. Magnesium Malate – The Energy Supporter

✔ Best for: Fatigue, muscle pain, and low energy

✔ Involved in ATP (energy production)

🏃‍♀️ Sometimes recommended for fibromyalgia or chronic fatigue

Peri-menopause Perk: Supports energy, especially if you're feeling sluggish

5. Magnesium Oxide – The Budget-Friendly Laxative

✔ Best for: Occasional constipation

⚠️ Poorly absorbed; mostly used for its laxative effect

❌ Not ideal for daily magnesium support

Peri-menopause Note: Use short-term only and opt for more absorbable forms long-term

💡 How to Choose the Right Magnesium for You

Ask yourself:

• Do I struggle with sleep or stress? → Glycinate

• Is constipation a regular issue? → Citrate

• Feeling mentally foggy? → Threonate

• Running low on energy? → Malate

🛒 Look for magnesium supplements with third-party testing and minimal fillers. You can also increase your intake through foods like:

🥬 Leafy greens

🥑 Avocados

🥜 Nuts & seeds

🫘 Legumes

🍫 Dark chocolate (yes, really!)

✨ What About Magnesium Spray?

You’ve heard about magnesium supplements, but what about magnesium spray? Also known as topical magnesium or magnesium oil, this is a skin-friendly way to absorb magnesium directly through your body’s largest organ: the skin.

✅ What Is It?

Magnesium spray is typically made from magnesium chloride mixed with water. It’s sprayed onto the skin and absorbed into the bloodstream through the pores.

💆‍♀️ Benefits of Magnesium Spray

🌙 Relieves muscle tension & cramps – Great for restless legs or post-workout recovery

😴 Promotes relaxation & deeper sleep – Especially when sprayed on feet or shoulders before bed

🧘‍♀️ Reduces anxiety & stress – Calms the nervous system

🔥 Soothes aches & pains – Helpful for joint or back discomfort

🩵 Bypasses digestion – Ideal if oral supplements upset your stomach or if absorption is an issue

💡 How to Use It

• Spray onto clean, dry skin (arms, legs, stomach, or feet work well)

• Let it absorb for 15–20 minutes, then rinse off if desired (some people experience a tingling sensation)

• Use daily, especially before bed or after physical activity

Peri-menopause Pro Tip: Try spraying magnesium on your calves or feet before sleep to ease leg cramps and promote deeper rest.

⚠️ A Few Things to Know

• A tingling or itchy feeling is normal at first, especially if you're low in magnesium—this usually fades with regular use

• Look for a pure magnesium chloride spray, ideally with no added fragrance or preservatives

• Not a substitute for food or oral supplements, but a great supportive tool

🌙 Final Thoughts

Magnesium is a gentle, natural way to support your body through the ups and downs of peri-menopause. Whether it’s helping you sleep better, think more clearly, or just feel a bit more like yourself—the right form of magnesium can make a noticeable difference.

✨ Want help choosing the best magnesium for you? Hit reply or book a quick chat—I'd love to guide you. I Got You 🤗