Muscle Cramps during the Menopause

Magnesium supplement

Muscle cramps are a common symptom of menopause and happen when the levels of estrogen and progesterone in a woman’s body decrease.

Muscle cramps can occur in any muscle in the body, but they are most common in the legs and feet. They can be painful and may interfere with sleep and daily activities.

To alleviate muscle cramps during the menopause, women can try a variety of remedies, including:

  • Regular stretching which can help keep muscles relaxed.
  • Regular exercise can help maintain muscle tone.
  • Drinking plenty of fluids can help prevent dehydration.
  • Magnesium is an important mineral for muscle health. Taking a magnesium supplement may help prevent cramps.
  • Over-the-counter pain relievers may help alleviate muscle cramps.

If muscle cramps are severe or interfering with daily activities, it is important to talk to your doctor.

The benefits of magnesium

In addition to helping alleviate muscle cramps, magnesium is an essential mineral that plays a vital role in many bodily functions.

  • Magnesium is necessary for maintaining healthy bones.
  • Magnesium is involved in regulating heart rhythm and blood pressure.
  • Magnesium is essential for proper muscle and nerve function.
  • Magnesium is involved in energy production at the cellular level.
  • Magnesium is involved in regulating insulin sensitivity.
  • Magnesium has a calming effect on the nervous system.
  • Magnesium may help reduce the frequency and severity of migraines.
  • Magnesium can help promote regular bowel movements.
  • Magnesium may help improve sleep quality and reduce insomnia.

Magnesium helps muscle function, too.

To work properly, your muscles are constantly contracting and relaxing, and magnesium is what enables the relaxing of the muscles.

This is why muscle aches, cramps and twitches (such as those irritating eye twitches some of us experience) are a common symptom of a magnesium deficiency.

Following on from this, it’s not difficult to see why magnesium helps prevent constipation, as it helps your digestive muscles and gastrointestinal tract to relax, helping you pass stools more easily.

A study from Japan showed that those with low magnesium intake in their diets tended to suffer from increased levels of constipation.4

Holland and Barrett

Dietary sources of magnesium

Magnesium is found naturally in a host of nutritious foods:

  • Spinach, kale, collard greens, and Swiss chard
  • Almonds, cashews, peanuts, pumpkin seeds, and sesame seeds.
  • Brown rice, quinoa, oatmeal, and whole wheat bread.
  • Black beans, kidney beans, lentils, and chickpeas.
  • Salmon, mackerel, and halibut.
  • Milk, yogurt, and cheese.
  • Dark chocolate with at least 70% cocoa.

The RDA (recommended daily allowance) of magnesium for menopausal women is 320mg.

After struggling with uncomfortable muscle cramps I purchased Vitaright Magnesium Citrate, which you can read more about here.

Superior quality Magnesium Citrate 1480mg providing 444mg Elemental Magnesium. Our super strength vegan friendly magnesium is free from binders, fillers and bulking agents. 

An essential mineral involved in nearly every chemical reaction in the body. Helps to maintain electrolyte balance, reduce tiredness & fatigue, improve sleep and support muscle function.


I’m pleased to say it’s made a huge difference to my symptoms and discomfort.

Have you suffered with muscle cramps during the menopause? What has helped ease your symptoms? I’d love to know.

Thanks for stopping by.

Stay well, Charlotte x


Always speak to a GP or pharmacist before taking supplements.

– To read about Gopo Joint Health click here.


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