There are so many changes happening in our body after 40, and metabolism slowing is one of them. Going through menopause affects the way our body responds to external stimuli, and ” the slowing down” effect on the entire metabolism may require a boost. With a little effort , we should be able to maintain the same level of energy through healthy eating and activity.

It is the time when many of us turn to natural supplements, or vitamins and the right selection is difficult in the present market of thousands of choices.

A physician advice would tell you that a balanced diet would suffice; but how tempting is to believe in extra energy and a source of youth?

There are 7 Supplements/Vitamins that may benefit some of us – Magnesium, Potassium, V B12, Calcium, VD, Omega 3, Probiotics.

Lets talk about Magnesium 

Magnesium 

Role

Regulates blood pressure, glucose control, and is essential in muscle and nerve function. Magnesium deficiencies have been linked to heart disease, diabetes, and inflammatory diseases.

Symptoms of low Magnesium

fatigue, muscle cramps, spasms, nausea, low appetite, headaches, tingling, palpitations 

Benefit 

• Blood pressure control

• Rhythm heart disorders – Atrial Fibrillation

• Arterial build up, Coronary Disease

• MigraineMuscle spasms

Daily need and natural sources

• 320 mg / day after 40 years old, which should be derived from a balanced diet

• Natural sources : pumpkin seeds, almonds, tuna, mackerel, fish, black beans, lentils, avocado, figs, dark chocolate

• Oral absorption of magnesium is poor, accounting for reduced medical benefits of supplements, and minimal risk of overdose or toxicity

Types of Magnesium Supplements 

• magnesium oxide, often used for migraines treatment ( 400 mg two times a day)

• magnesium gluconate ( 240-1000 mg  a day)

• magnesium citrate, well absorbed into the body, used often for constipation ( 150-300 ml a day)