Minerals for Menopause

mineral Apr 30, 2020

Minerals are ESSENTIAL building blocks for life. You need to obtain minerals through your diet or supplementation as your body can not produce them. Minerals are so crucial for your health that a deficiency can actually cause disease! Just think about anemia, it's due to a lack of iron.

Here are my 5 favourite minerals for menopause:



Ever had an eye twitch, headache, constipation, leg cramp, racing heartbeat, bad nights sleep, felt anxious, depressed, or stressed? These are all signs of magnesium deficiency and are all common in the menopausal transition.

Magnesium is best known for its role as a relaxant. It helps to relax your mind and body and ease cramps, spasms, and pain. It can also improve your quality and quantity of sleep and improve your energy levels. 



Zinc can improve your hormonal balance by encouraging the production of progesterone.

Research has indicated women low in zinc are more at risk of developing uterine fibroids and having heavier and more painful bleeds.

Most people think immunity when they think zinc and this is also correct. Zinc is a very versatile mineral and is involved in over 100 bodily processes. It's also needed for a healthy digestive system, good skin, and your sense of smell, taste, and sight.



Irons's main role is in the production of hemoglobin, a transporter of oxygen. Energy is produced by the oxygenation of cells. Its also needed for healthy cellular functions such as growth, development, and repair. 

Iron is lost each month in the act of menstruation. Some women in peri-menopause with heavy, long, and increased frequency of bleeds can lose iron faster and become deficient. Whereas postmenopausal women who have stopped bleeding tend to accumulate iron and they can develop dangerous levels of iron overload.

If important to test for iron and ferritin to determine what your iron status is and if you need help topping it up or help to reduce it.



Iodine has 3 very important uses, all are important at all stages of life but are key health concerns during the menopausal transition.

It is an essential building block for thyroid hormone and needed for thyroid health. 

Essential for breast health and can be used to reduce breast pain, reduce fibrocystic breast disease, and may even be protective against breast cancer.

Memory, concentration, and cognitive ability.



Selenium is involved in multiple bodily processes but especially those to do with detoxification (remove of toxic substances like mercury), protection (from oxidative damage, chromosomal damage) and repair (it reduces premature aging).

Other essential functions include its role in thyroid health, heart health, immune optimisation, and reducing your risk of cataract development.

Most women are also happy to learn selenium helps maintain good levels of cognition in later life. 


To learn more in-depth details about these minerals and also calcium, chromium, copper, manganese, molybdenum, potassium, silica, and sodium read the Vitamins and Minerals chapter in my book "From Invisible to Invincible" The Natural Menopause Revolution.


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