The Power Trio, Part 1: Why Magnesium Matters (Especially in Menopause)

At Hello Mimi, one of the questions we hear most often is:  “What supplements should I be taking to help me feel better during menopause?”

And we get it. The supplement aisle can feel overwhelming, with shiny labels promising everything from weight loss to endless energy. But if we could choose just a few core nutrients to start with? Magnesium would be top 3 on the list. 

This post is Part 1 of our Power Trio blog series, where we break down three of the most researched, recommended, and impactful supplements for women in menopause: Magnesium, Vitamin D3 + K2, and Omega-3s.

Today, we’re starting with magnesium because it truly is a calm-boosting, sleep-saving, mood-balancing superstar.

Why Magnesium? Why Now?

Magnesium is involved in over 300 biochemical reactions in the body. But despite its importance, most women, especially in midlife, aren’t getting enough.

And when your hormones are fluctuating, your sleep is disrupted, and your nervous system feels like it’s on high alert? That magnesium deficiency can hit even harder.

At Hello Mimi, we’re all about natural, whole-body support and that includes knowing when your body might need a little extra help. While food will always be our first ally, there are times, especially during menopause, when getting enough of certain nutrients from diet alone just isn’t realistic. Whether it’s due to modern farming, dietary restrictions, or simply increased nutritional demands, this is where high-quality supplements can step in to fill the gap and give your body the support it truly needs.

These aren’t just trendy additions. Magnesium is a fundamental player in everything from hormone signalling to muscle repair to blood sugar regulation - a silent guardian of your bones, brain, heart, and mood.

What Can Magnesium Help With in Menopause?

Here’s where magnesium shines:

1. Sleep Disturbances & Insomnia

• Magnesium can help calm the nervous system, help regulate GABA (a calming neurotransmitter), and can support melatonin production - all of which are crucial for better sleep.

• For women waking in the night with hot flushes or racing thoughts, magnesium can be a game-changer.
  

2. Mood & Anxiety

• Feeling more irritable, anxious, or low? That’s not just in your head.

• Magnesium helps regulate cortisol (your stress hormone), supports serotonin production, and calms an overactive nervous system, making it a powerful mood stabiliser.
  

3. Bone Health

• As estrogen declines, bone loss accelerates. Magnesium is essential for calcium absorption and works alongside Vitamin D + K2 to maintain bone density.

• Without enough magnesium, even a calcium-rich diet won’t be fully absorbed.
  
  

4. Muscle Tension, Aches & Headaches

• Magnesium acts as a natural muscle relaxant. It helps ease cramps, reduce joint stiffness, and may even prevent menopausal migraines and headaches.
  

When to Seek Help

It is always best to consult with a healthcare professional before starting any new supplement to discuss the appropriate dosage and the best form of magnesium for your specific symptoms (e.g., magnesium glycinate is often favored for sleep and anxiety, while magnesium citrate is good for digestion and constipation)

Foods Rich in Magnesium

While supplementation is often helpful, food sources matter too. Some magnesium-rich options include:

• Leafy greens (spinach, chard, kale)

• Nuts and seeds (pumpkin seeds, almonds, sunflower seeds)

• Whole grains (quinoa, brown rice, oats)

• Legumes (black beans, chickpeas, lentils)

• Dark chocolate (yes, really - in moderation and the darker the better!)

But here’s the challenge: modern soil depletion means even healthy diets may not provide optimal magnesium levels especially during menopause.

Supplements Are Powerful But They Work Best With a Whole-Body Approach

Here’s the truth: supplements are not magic pills. They’re helpers and they work best when you pair them with:

✔️ Nourishing food
✔️ Movement that feels good
✔️ Restorative sleep
✔️ Nervous system support

At Hello Mimi, we combine the science of what works with the art of real-life living. Because let’s face it: you’re a woman in the middle of a major life transition and you deserve support that honours your whole self.

One More Very Important Thing: Why Clean Supplements Matter

When you’re supporting your body through midlife, what’s not in your supplements is just as important as what is.

Many over-the-counter products are filled with:

• Artificial sweeteners or flavourings

• Chemical binders

• Stearates (used for lubrication)

• Flowing agents or synthetic additives

For women already dealing with hormonal shifts, toxin load, or gut sensitivity, these hidden extras can do more harm than good.

That’s why we always recommend choosing supplements that are clean, filler-free, and as close to nature as possible. No fluff, no junk, just real support your body can actually absorb and use.

The Takeaway

Menopause changes a lot but you don’t have to lose yourself in the process.

Magnesium is a quiet powerhouse that can support:

• Calm

• Clarity

• Better sleep

• Resilience

• Hormonal balance

Whether you're in the thick of symptoms or just starting to explore what your body needs, magnesium can be a gentle, effective foundation for support.

Coming Next in This Series:

Part 2: Vitamin D3 + K2
Bone strength, mood, and immune support — and why these two vitamins should always go hand in hand.

Part 3: Omega-3s
The anti-inflammatory all-star for brain, joints, hormones, and heart.

Disclaimer:

At Hello Mimi, we’re here to support and empower you with education, encouragement, and practical tools but we’re not a substitute for personalised medical advice. The information in this blog is for general guidance only. Always consult a qualified healthcare provider before making changes to your health, diet, or supplements especially if you're managing a condition or taking medication.