Precious Wellbeing

13/10/2026

Menopause isn't just a physical transition; it can feel like a profound psychological and identity shift. When hormones fluctuate and drop, they don't just affect hot flushes or sleep—they deeply impact our brains, our moods, our energy, and our emotional regulation. It is completely normal to look in the mirror or at your daily life during this time and feel like a stranger to yourself.

You might be dealing with a combination of things that chip away at your sense of self:

The Neurochemical Shift: Brain fog, memory lapses, sudden anxiety, or a loss of your usual sharp focus can make you feel less capable or confident than you used to be.

Emotional Amplification: Many women describe feeling a sudden lack of tolerance for things they used to brush off, or an overwhelming wave of sadness, irritability, or flatness that feels entirely uncharacteristic.

The Physical Disconnect: When your body feels unpredictable, exhausted, or uncomfortable, it’s hard to feel at home in your own skin.

Please know that you haven't permanently lost yourself, even though it feels that way right now. You are navigating a major life portal, and the old version of you isn't necessarily gone forever—she might just be buried under a heavy hormonal and emotional fog.

What has been the hardest part of this shift for you day-to-day? Is it the mental fog, the emotional changes, or just feeling like your energy and spark have been drained?

Precious Wellbeing

13/10/2026

13/10/2026

Understanding Magnesium for Menopause: Your Comprehensive Guide

Menopause is a transformative phase in a woman's life, marked by hormonal changes that can bring about a myriad of menopause symptoms, including hot flashes, fatigue, and night sweats. Using magnesium for menopause symptoms, as well as for support of cardiovascular, bone, and brain health, is one way to help ease the transition.

Magnesium, particularly in the form of highly-absorbable magnesium glycinate, has been shown to offer numerous benefits for women's health and hormones.

This article explores the numerous benefits of magnesium for menopause, ranging from improved sleep and muscle function to enhanced bone health and reduced anxiety.

You'll learn about the importance of obtaining enough magnesium during menopause, including from foods as well as supplements, to provide benefits such as:
Maintenance of bone mineral density
Improved digestion
Reduction in inflammation
Fewer hot flashes
Alleviation of depression symptoms
Maintenance of heart health and blood pressure
Boosted energy levels and reduced fatigue
Mitigation of stress, anxiety, and cortisol levels
Protection against cognitive decline and dementia risk
Regulation of blood sugar levels and insulin sensitivity

Magnesium is an essential mineral and electrolyte that's needed for hundreds of biochemical reactions and processes within the body. Yet deficiency in magnesium is common, affecting around 30% of adults in developed countries or possibly more, which is why oral magnesium supplements are often recommended. We'll discuss food sources of magnesium, but first, let's cover the common forms found in supplements and discuss how to choose what is best for your.

Supplementing with magnesium helps restore normal levels and manages magnesium deficiency symptoms like muscle cramps, fatigue, irritability, insomnia, and mood swings, all of which are often exacerbated by menopause.

Magnesium supplements come in various forms, each with unique properties and benefits. Here's a brief summary of the different types of magnesium:

Magnesium glycinate: Magnesium glycinate is a highly absorbable form of magnesium, bound to glycine, an amino acid known for its calming properties. It's the best magnesium for menopause when getting better sleep and feeling a sense of relaxation is the goal. This combination enhances magnesium's bioavailability, making it easier for the body to absorb and utilize. It's also gentle on the stomach and unlikely to have laxative effects, making it suitable for those with sensitive digestive systems (which is many menopausal women).
Magnesium citrate: Citrate is a salt form of citric acid, which helps magnesium absorb efficiently in the body. This form is commonly used to support bowel movements and relieve constipation due to its laxative effect.

Magnesium oxide: Research has shown that magnesium oxide supplementation can be effective at helping to reduce hot flashes with minimal side effects. Several studies have found evidence that relatively high dosages of magnesium oxide, up to 1200 mg/day, can have positive effects on reducing hot flashes due to its ability to maintain the balance of hormones, including estrogen and progesterone. That said, while magnesium oxide has a high magnesium content, it has lower bioavailability and can cause gastrointestinal discomfort in some people. It's often used as a laxative for occasional constipation but is not the best option for long-term use.

Magnesium sulfate: Also known as Epsom salt, magnesium sulfate is typically used externally in baths to soothe sore muscles and promote relaxation. It's absorbed through the skin rather than through the digestive system, so it's not taken by mouth like other mag supplements.

Magnesium chloride: This form of magnesium is well-absorbed and can offer benefits for cellular health and detoxification. It's often used in topical applications or as a dietary supplement.

Magnesium threonate: This newer form of magnesium has shown promise for its ability to cross the blood-brain barrier, potentially supporting cognitive function and brain health. It's often used to support memory and overall cognitive performance, especially among aging adults.

Magnesium malate: This well absorbed form of magnesium is beneficial for supporting energy production, which is why people will use it to feel more energized.

Advantages of Magnesium Glycinate
In menopause, magnesium glycinate is often a preferred type due to its gentle nature on the stomach and superior absorption. Women in menopause commonly experience digestive issues, such as bloating and constipation, which can be further triggered by other forms of magnesium but is rare with mag glycinate (also sometimes abbreviated mg glycinate).

Magnesium glycinate is particularly beneficial for menopausal women who may struggle with absorption issues or who have high-stress levels. Mag glycinate has been shown to help reduce feelings of stress and anxiety and can support sleep quality.

Magnesium bis-glycinate is the primary ingredient in my Magnesium Plus supplement, which is designed to give you all the benefits of easily absorbed magnesium, such as improved sleep, reduced muscle discomfort, and support for bone health without causing digestive issues like diarrhea.

How Magnesium (Especially Mag Glycinate) Helps Women During Menopause
Magnesium glycinate supplementation can be useful for addressing various menopausal symptoms and can support overall health and quality of life. For example, low magnesium levels are associated with heightened inflammatory markers and oxidative stress, as well as a higher incidence of depression and menopause symptoms like hot flashes. Therefore, increasing your mg glycinate intake is a smart way to offset these issues.

Here's more about how magnesium for menopause works to support women in menopause and during the post-menopausal years:

Anxiety and Depression
Menopause can trigger mood swings, anxiety, and depression in some women. Studies9 show that lower levels of magnesium intake are correlated with a higher risk of depression among menopausal and post-menopausal women, in part because magnesium is needed to produce enough serotonin and norepinephrine10, two “feel good” chemicals.
Magnesium glycinate has a calming effect on the nervous system, helping to alleviate anxiety and improve mood stability. And, because higher magnesium status is inversely associated with depression11, the more magnesium a woman consumes during menopause, the lower her risk of depression may be.

Improved Sleep
Magnesium glycinate has been shown to have calming properties that help relax muscles and nerves, promoting better sleep quality12. This is particularly beneficial for menopausal women who often experience sleep disturbances due to hormonal changes, including declining estrogen and progesterone.

Bone Health
Menopausal women are at increased risk of bone loss and being diagnosed with osteoporosis because of drops of hormones such as estrogen, as well as increased oxidative stress and inflammation.
Magnesium plays a crucial role in bone health throughout a woman's life by enhancing calcium absorption and supporting bone density13, reducing the risk of fractures and bone-related issues.

A higher intake of magnesium with vitamin D may help improve bone density14. Additionally, magnesium is known to have a beneficial role in inflammation and oxidative stress15, both risk factors for decline in bone density and many other age-related conditions.

Magnesium deficiency can reduce active vitamin D levels, resulting in compromised bone mass and increased fracture risk.
This is especially a concern among postmenopausal women who already have elevated risks due to low estrogen.

Energy and Stress Management
Symptoms like hot flashes, night sweats, and mood swings can contribute to increased stress and fatigue.
Magnesium glycinate can support energy metabolism, thyroid function, cardiovascular function, and neurotransmitter production while aiding the body in coping with the effects of stress, thereby promoting overall well-being and vitality during menopause.

Muscle Function and Mobility
Magnesium is essential for proper muscle function, including relaxation and contractions and reductions in pain and discomfort.

Menopausal women often experience some degree of pain, muscle cramps, and spasms, but magnesium glycinate can help alleviate these symptoms by supporting optimal muscle function and managing inflammation.

Heart and Metabolic Health
Magnesium is involved in maintaining heart rhythm and vascular tone, as well as insulin sensitivity.
Magnesium glycinate may help regulate blood pressure, reduce inflammation, improve blood sugar balance, and support overall cardiovascular health, lowering the risk of heart disease and related complications in menopausal women.

For example, research suggests there's an inverse relationship between magnesium levels and high-sensitivity C-reactive protein, an inflammatory marker that is linked to chronic diseases, including heart disease and diabetes. Higher magnesium intake has been found to help reduce the risk of developing type 2 diabetes.

Brain Fog and Memory
Magnesium has been shown to be beneficial for brain health, possibly playing a role in neurodegenerative prevention. It is also an important nutrient for those who suffer from migraines.
As discussed, magnesium help with stress reduction and supports the body's adaptation to stress. Because stress can negatively affect memory and contribute to brain fog, magnesium's ability to mitigate some of the effects of stress may also be why it can be beneficial to brain health.

Signs of Low Magnesium + Challenges Obtaining Enough
Despite its importance, many menopausal women struggle to obtain adequate magnesium in diet form alone.

Research suggests that optimal magnesium intake for aging brains may be upwards of 550 milligrams per day, far surpassing the recommended daily allowance and the amount that most adults consume on a regular basis.

This highlights the need for magnesium supplementation in many cases, particularly with a highly absorbable form like magnesium glycinate, to meet the body's increased demands during menopause.

Common Symptoms of Low Magnesium
Recognizing the signs of low magnesium is crucial, including during menopause when hormonal fluctuations can exacerbate deficiencies. Considering some of these low magnesium signs look a lot like symptoms of menopause, it's worth discussing magnesium with your doctor.

Symptoms of low magnesium can include:
Muscle cramps and spasms
Fatigue and weakness
Indigestion
Changes in appetite
Tingling or numbness
Irregular heartbeat
High blood pressure
Mood-related issues
Migraines or headaches
Higher risk for osteoporosis and bone health issues
Poor sleep

How Much Magnesium Per Day for a Woman Over 50?
For women over 50, including those experiencing menopause, the recommended daily intake of magnesium is between 320 to 600 milligrams per day.

While 320 mg/day is the minimum amount to aim for, emerging research23 suggests that about 550 mg/day is the sweet spot for providing benefits for the nervous system, such as cognitive support and lower risk of dementia24 in aging adults.
That said, recommendations for magnesium intake vary depending on someone's hormonal status, stress levels, and overall health. Generally speaking, the bigger your body size, the more active you are, and the greater your stress levels, the more magnesium you need on a regular basis.

Recommended daily allowances (RDA) for magnesium depend on age and are as follows:
Females (14 to 50 years): 320 to 360 mg/day
Females (51+ years): at least 320 mg/day
Pregnant women: 350 to 400 mg/day
Lactating women: 320 to 360 mg/day

If you're concerned about how much magnesium to take, discuss your needs with a healthcare provider. Otherwise, as a general guideline, aim to consume under 600 milligrams of supplemental magnesium per day to avoid potential side effects.

Potential Side Effects of Magnesium
Glycinate and Other Mg Supplements
While magnesium supplementation is generally safe, some people can experience mild side effects when taking too much, such as digestive discomfort or diarrhea when taking certain forms, like magnesium citrate.

These effects are typically dose-dependent and can often be mitigated by lowering the dosage or opting for alternative forms of magnesium.

For example, magnesium citrate and oxide are more likely to have laxative effects, while glycinate is less likely to. Try taking less or switching the form of magnesium you take if you experience side effects. As mentioned above, glycinate is usually gentle on the stomach and a good option for those who are prone to diarrhea.
Taking too high of a dose of magnesium glycinate, especially all at once, in some cases can cause digestive upset or even kidney issues. Low blood pressure, irregular heartbeat, and muscle weakness can occur in some individuals who supplement with a very high dose.

The key takeaway: more magnesium glycinate or supplements is not always better. If you have any preexisting health conditions, it is important to discuss magnesium supplementation with your licensed healthcare provider.

Foods Rich in Magnesium
Supplementation is an effective and convenient way to boost magnesium levels; however, it's not a substitute for a healthy diet that includes a variety of nutrient-rich foods.
In addition to supplementing with magnesium, continue to incorporate magnesium-rich foods into your diet, such as leafy greens, nuts, seeds, whole grains, and legumes — as these are all excellent sources of other essential vitamins and minerals, antioxidants, and fiber, too.

The best dietary sources of magnesium include:
Dark leafy greens (spinach, kale, Swiss chard)
Nuts and seeds (almonds, cashews, pumpkin seeds)
Whole grains (brown rice, quinoa, oats)
Legumes (black beans, chickpeas, lentils)
Avocado
Bananas
Fatty fish (salmon, mackerel)
Dark chocolate
Tofu
Edamame

Key Takeaways on Magnesium Benefits for Menopause
In conclusion, magnesium glycinate is a valuable ally for menopausal women seeking to manage symptoms and support overall health and well-being. By understanding its benefits, addressing potential deficiencies, and incorporating magnesium-rich foods into their diets, women can navigate the menopausal transition with greater ease and vitality.
Thank you Dr.Brighten for all this very relevant information.
Precious Wellbeing

13/10/2026

Why I can’t live without HRT: BBC Radio 4 star KIRSTY LANG reveals she is going back on therapy ‘that makes her feel “me”’ despite the risk of her breast cancer returning

I had been on hormone replacement therapy for four years when I was diagnosed with breast cancer aged 53.

After the surgeon delivered this shattering news, my first question to him was: 'Was the HRT to blame?' I felt guilty, thinking that I had put the happiness of my entire family at risk. My maternal grandmother had died of breast cancer at a similar age, so I was already at an increased risk. I'd also read around the subject, so was aware that extra hormones in the bloodstream was linked to the growth of breast tumours. On the other hand, my mother had been on HRT for decades and is a living, breathing advert for the benefits. The surgeon paused. 'Unlikely. There will be multiple other factors, but the HRT would have acted like a fertiliser on the tumour.'

With that, I went home and threw my oestrogen patches and progesterone pills into the bin.

But now, after chemotherapy, radiotherapy and a lumpectomy to remove the tumour, I am preparing to go back on HRT. Am I crazy? Not necessarily.

I've spent the past few months weighing up the risks to my health versus quality of life, based on the latest evidence and scientific facts.

Despite many doctors' warnings against taking hormone therapies if you've a history of cancer, some leading oncologists say HRT should be an option for all cancer sufferers.

In fact, I've learned that the daily dose of progesterone and oestrogen that makes me feel 'me' again may even help me to live a longer, healthier life.

I shiver, I'm tired, I'm achy and stiff … gremlins have invaded my body

As my tumour was fast-growing, I was immediately put on a drug called Letrozole as I waited for surgery to remove the tumour. The drug is given to post-menopausal women with this type of early-stage breast cancer as it blocks the production of oestrogen in your body.

Very soon, I was waking up several times a night drenched in sweat. My emotions were all over the place. I was anxious, tearful, fuzzy-brained, constantly tired and my joints were achy and stiff.

My libido had all but disappeared. It was like being turbo-charged back into an unbearable menopause nightmare. But I put up with it because I figured it was better than dying. Now, three years on, having been told there's a 95 per cent chance my cancer won't return, I'm still struggling.

Sometimes I feel like my internal thermostat has been taken over by vicious gremlins.

I alternate on an hourly basis between being so hot that my entire body is covered in sweat, to shivering with feverish cold.

I can only tolerate wearing natural fibres as artificial ones make me sweat and I'm constantly contending with the damp sticky feeling you get after a run.

I burst into tears at inappropriate moments which can be very embarrassing if it happens in a professional setting.

I've tried everything; acupuncture, evening primrose oil, electric fans, giving up coffee and alcohol.

My GP prescribed anti-depressants which helped a little, but they don't make the symptoms go away.

Nothing is as powerful as HRT.

The studies to predict risk are flawed

Many British GPs won't prescribe HRT because they are ill-informed about the risks and wary that patients may sue them if they get cancer. But according to much of the research and leading experts, including eminent American oncologist, Dr Avrum Bluming, HRT should indeed be an option for cancer sufferers. So where does this fear come from?

Being overweight is much more of a risk of developing breast cancer than taking HRT

Being overweight is much more of a risk of developing breast cancer than taking HRT

In Dr Bluming's book Oestrogen Matters, he argues that the design of the studies looking at the cancer risks of HRT are fundamentally flawed. One of the studies he investigates is the widely cited 2002 Women's Health Initiative study in the US. The average age of the women taking part in this research was 63, meaning results didn't reflect the risks for women in their 50s, when most experience menopause. Nearly 70 per cent were overweight and half were current or past smokers, two major risk factors for breast cancer.

Other studies do show that some hormone therapies can increase the risk of developing certain types of breast cancer in a cohort of post-menopausal women. However, the risk is very low, the same seen in drinkers and the overweight.

Consultant gynaecologist Charlotte Fleming is one of the leading experts on menopause in the UK. She says the way in which risks are explained to patients is 'critical'. Fleming's method of explanation is a visual aid; a picture with dots on.

She tells me: 'Out of 1,000 women, 22 will get breast cancer over the course of five years. They appear as black dots on my chart. If the same 1,000 women take HRT, another five to six will develop it, so I put five green dots on the chart. It's an increased risk but it's quite small. If they have a glass of red w**e a day, that's another two dots. If their BMI exceeds 30, then you add another 22 dots to the chart.

'Being overweight is much more of a risk than taking HRT'.

But what if you've had breast cancer?

As a breast cancer survivor, I'm in a different category altogether. No doctor can tell me exactly what my risk factors are. There may be endless reasons why I developed breast cancer, including family history, alcohol consumption, diet and exercise factors and my genetics.

Any of these factors may interact uniquely with HRT to cause a change in my cells. Or, they may have no effect whatsoever.

The problem is there are no randomised trials of breast cancer patients on HRT, the gold standard of scientific studies.

A 2015 review of the available scientific literature by researchers at the MD Anderson Centre in Texas concluded: 'Limited and conflicting evidence exists regarding the risks associated with the use of HRT in breast cancer populations.'

In fact, many specialists now agree that it is safe for women who have had early-stage breast cancer to take HRT providing they are on Tamoxifen. It is thought that this drug, which blocks oestrogen from reaching the cancer cells, interacts with the HRT in such a way that it counter-acts any potential cancer-causing affects.

There is no point taking HRT if you are on breast cancer drug Letrozole because the treatment blocks oestrogen completely.

Similarly, other studies show that topical oestrogen gels or patches – rather than tablets – can effectively alleviate the symptoms without increasing the risk of recurrence.

Last autumn, I attended a conference on breast cancer at the Royal Society in London at which Dr Bluming was speaking. I approached him after the lecture and asked if I should consider going back on HRT. He said: 'Well, both my wife and my daughter have had breast cancer and they're on HRT, I would suggest talking this through with your doctor.'

My doctor, consultant breast surgeon Professor Jayant Vaidya of University College London, remains equivocal. 'It's not black and white that taking HRT will worsen your chances [of getting cancer],' he says, 'but it's not black and white that it won't. We need more research.' He does, however, have a 'small cohort' of patients on HRT. It is necessary, he says, given that their lives were hell without it.

Another role for HRT…Protection from disease

According to the current life expectancy for British breast cancer survivors, I could live one third of my life without the protection of oestrogen. This means that as I grow older, I will be at serious risk of osteoporosis (oestrogen protects the bones), cardiovascular disease and cognitive decline. Oestrogen is also important in stabilising mood, potentially warding off depression.

Studies show that women under 60 who take HRT for five years have less thickening of artery walls than those who don't take the pills, slashing their risk of heart attack.

And a 2018 randomised, controlled trial published in the journal Neurology found that women taking combined HRT for seven years had lower accumulations of amyloid plaques – associated with the onset of dementia.

GP Dr Louise Newson, who specialises in menopausal health including HRT, has been astounded by the profound affect of HRT on her patients' health.

I made an appointment at her practice, The Newson Health Clinic, in Stratford-Upon-Avon. It offers a holistic approach to menopause including yoga classes, nutritional advice and, of course, HRT. 'What you don't read about in the media is the increased risk of osteoporosis, dementia, strokes and heart disease that comes from NOT having enough oestrogen,' she warns. 'Those women you see thriving on the golf course in their 70s and 80s are probably on HRT. My oldest patient is 93 and she takes a low dose of oestrogen gel twice a week.'

So widely accepted are the benefits that 89 per cent of women's health experts would themselves take HRT, according to a recent survey from the Royal College of Gynaecologists and Obstetricians.

Sitting in Dr Newson's waiting room, I was struck by the distance some women had travelled to get there. One had flown in from Inverness. There's a large box of tissues on her desk because patients often break down in tears describing their symptoms. Many have lost jobs and partners. 'Most women I talk to haven't had s*x for at least two years,' she tells me. 'Their vaginal dryness is so bad, they can't wear trousers or even sit down.'

And Dr Fleming's patients are so crippled by depressive symptoms that they become agoraphobic – unable to leave the house.

It's worth noting that the su***de rate for 51- to 54-year-old menopausal women is higher than in any other age group. For some women, HRT really can be life-saving.

So, given my medical history, would Dr Newson write me a prescription? 'In your case, I would start with a very small amount of oestrogen and see how you feel. We have to start treating women holistically, and that means not just looking at the cancer risk but their quality of life.'

I leave with a pack of oestrogen gel and progesterone tablets. I've decided to give it a go for three months. If my symptoms disappear, I'll continue. If they don't I will conclude that it's not worth the increased risk. Statistically, my symptoms could last for up to 20 years. I don't think I can face that

Which type of HRT has the lowest risk of cancer?
Hormone replacement therapy (HRT) replaces oestrogen, levels of which plummet at the menopause, triggering night sweats, vaginal dryness, headaches, low mood, reduced s*x drive and hot flushes.

Most women take combined HRT, which contains synthetic versions of oestrogen and the hormone progesterone, because taking oestrogen alone has been seen to increase the risk of womb cancer. Combined HRT can be taken every day without a break or in cycles.

Oestrogen is taken continuously and supplemented with progesterone every few weeks. Those who have had a hysterectomy can take oestrogen-only HRT.

Tablets, skin patches, gels, implants and vaginal creams, pessaries and rings are all available. Topical treatments, such as gels, patches and creams, are associated with a lower risk of cancer.

Non-hormonal options include tibolone (livial), which is similar to combined HRT and is particularly useful for women with endometriosis.

The blood-pressure drug clonidine and some anti-depressants can also ease hot flushes and night sweats.

13/10/2026

Benefits and risks of HRT before and after a Breast Cancer Diagnosis

Introduction
This is an important and controversial topic. The risk of breast cancer diagnosis associated with hormone replacement therapy (HRT) is often assumed by health care professionals and the lay public alike to be very high, which may adversely influence decisions about its initiation and continuance. This is even though most women will not be diagnosed in their lifetime and any risk conferred by HRT is comparable to or less than that of other postmenopausal lifestyle risk factors for breast cancer (e.g. obesity, alcohol).

The impact of HRT on breast cancer diagnosis is often discussed in isolation of its benefits and there is no or little simultaneous reference to the other lifestyle risk factors for breast cancer, to provide context when counselling women about its use. This consensus statement provides an overview of the association between HRT and breast cancer outcomes in women at low and higher risk of breast cancer. It has been updated in light of a recent meta-analysis in 2019 by the Collaborative Group on Hormonal Factors in Breast Cancer (CGHFBC) and publication in 2020 of the long-term outcomes from the placebo-controlled, randomised Women’s Health Initiative study (WHI).

Key points
1. In women with a low underlying risk of breast cancer (i.e. most of the population), the benefits of HRT for up to 5 years’ use for symptom relief will exceed potential harm.

Unopposed estrogen is associated with no, or little, change in risk, but this may be influenced by age at initiation

There is no evidence of a dosage effect with estrogen
Vaginal estrogen is not associated with an increased risk
Combined HRT can be associated with an increased risk, which appears duration-dependent

Whilst risk with continuous combined HRT may be greater that with sequential HRT, the difference in risk is small and may be offset by protection against endometrial cancer
Avoidance of synthetic progestogens in combined preparations may minimise risk
Risk is limited to lean women
Risk associated with HRT (including past users) is less than other lifestyle risk factors for breast cancer
In women with POI, years of HRT exposure should be counted from the age of 50
Communicating risk in terms of absolute excess risk with framing, minimises misinterpretation.

2. In women at high risk, or breast cancer survivors:

There is no additive effect of HRT exposure in women at elevated personal risk due to a family history or high-risk benign breast condition
Vaginal estrogen can be used in women taking tamoxifen but generally not aromatase inhibitors
If the use of HRT or vaginal estrogen is considered, this should only be for the management of estrogen deficiency symptoms after discussion with the woman’s breast specialist team.

BRITISH MENOPAUSE SOCIETY AUG 5TH. 2026