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Let’s break down the top mineral benefits during menopause (plus the truth about calcium that no one’s telling you).

1. Magnesium – The Mind & Mood Mineral

Magnesium is like nature’s anti-anxiety drug. It calms the nervous system by boosting GABA—your brain’s “chill out” neurotransmitter—helping with sleep, mood, and mental clarity.

Why it matters in menopause:

• Reduces brain fog and nervous energy

• Improves sleep quality

• Supports better stress resilience and mood balance

Most women are magnesium deficient due to modern diets, chronic stress, and poor absorption. Try magnesium glycinate or threonate for mood and cognitive benefits.

2. Zinc – Libido, Focus & Immune Resilience

Zinc plays a key role in testosterone production, immune function, and brain health. Yes, women need testosterone—and it’s directly tied to your sex drive, motivation, and muscle tone.

Signs you’re low:

• You feel mentally foggy or uninspired

• Your libido has tanked

• You’re getting sick more often

Zinc picolinate is highly absorbable and can be safely taken short-term in higher doses. If supplementing long-term, consider adding copper for balance.

3. Calcium – Bone Health with a Warning Label

Calcium is important—but not in isolation. Taking plain calcium supplements without cofactors like vitamin D, magnesium, and K2 can lead to calcium building up in your arteries, not your bones.

What to do instead:

• Get calcium from food sources: sardines, leafy greens, tahini, bone-in fish

• If supplementing, always pair calcium with magnesium, D3, and K2

• Choose full-spectrum mineral blends over solo calcium tablets

4. Iron – Oxygen, Energy & Drive

Fatigue, shortness of breath, brain fog, and feeling weak? These can all stem from low iron—which is still common in midlife, especially in women avoiding red meat or with absorption issues.

Low iron leads to:

• Reduced oxygen to the brain and muscles

• Poor focus and energy

• Cold hands and pale skin

Don’t supplement blindly—check your ferritin and serum iron levels before starting iron, as excess can be toxic.

5. Potassium + Trace Minerals – Sleep, Adrenals & Hormone Harmony

Potassium, selenium, boron, iodine, and other trace minerals are crucial for adrenal health, thyroid function, and circadian regulation—all of which tank during perimenopause and menopause.

Why they matter:

• Potassium improves deep, restorative sleep

• Boron supports estrogen metabolism and bone density

• Selenium protects your brain and thyroid

• Iodine is needed to make thyroid hormone (your metabolism’s thermostat)

Other Essential Players

• Choline – Vital for memory, focus, and brain repair

• Sodium – Yes, you need it! Especially for adrenal support and hydration (hello, salt your water)

• Vitamin D3 + K2 – Regulate immune health, mood, bones, and hormone balance

How to Re-Mineralize Your Body Naturally

This isn’t just about supplements. Start with foundational habits:

◘ Add Celtic or Himalayan salt to your water daily

Use trace mineral drops in filtered water

◘  Eat wild-caught seafood, seaweed, and shellfish regularly

◘ Sip bone broth or incorporate organ meats for nutrient density

◘ Choose a full-spectrum mineral formula instead of isolated nutrients

Final Thoughts

Mineral depletion is a silent saboteur of your energy, hormones, and brain.

• Magnesium and zinc help calm the mind and support libido

• Calcium (taken correctly) protects your bones without hurting your heart

• Iron boosts energy and oxygen delivery

• Potassium and trace minerals restore sleep and hormone balance

Replenishing these essentials is one of the simplest, most overlooked ways to start feeling better fast in midlife.

It’s not always your hormones—it’s what your hormones are missing.

References :

1. Nuffield Health. (2023, February 24). Nutrition advice for menopause: How to get the right nutrients, vitamins and minerals. https://www.nuffieldhealth.com/article/nutrition-advice-for-menopause-how-to-get-the-right-nutrients-vitamins-and-minerals

2. Midi Health. (2025, June 26). The 7 Best Supplements for Menopause Brain Fog. https://www.joinmidi.com/post/menopause-brain-fog-supplements

3. Healthline. (2016, May 28). 11 Natural Ways to Reduce Symptoms of Menopause. https://www.healthline.com/nutrition/11-natural-menopause-tips

4. Morphus. (2025, March 12). How Minerals Support Sleep During Menopause. https://wearemorphus.com/blogs/sleep/how-minerals-support-sleep-during-menopause

5. MedicineNet. (2022, May 10). What Supplements Are Good for Female Libido? 23 Natural Boosters. https://www.medicinenet.com/what_supplements_are_good_for_female_libido/article.htm

6. Dr Louise Newson. (2024, May 29). Do I need supplements during menopause? https://www.drlouisenewson.co.uk/knowledge/do-i-need-supplements-during-menopause

7. Midi Health. (2025, April 29). Magnesium for Sleep During Menopause: What You Need to Know. https://www.joinmidi.com/post/magnesium-for-sleep

8. The 'Pause Life. (2025, April 17). Libido And Menopause – Nutrition For The Bedroom. https://thepauselife.com/blogs/the-pause-blog/libido-and-menopause

9. Healthline. (2021, August 26). 6 Helpful Supplements for Brain Fog. https://www.healthline.com/nutrition/vitamins-for-brain-fog

10. OSF Healthcare. (2024, August 22). Menopause supplements: Should women take them? https://www.osfhealthcare.org/blog/menopause-supplements-should-women-take-them

11. Psychology Today. (2018, August 2). 7 Natural Supplements That Can Help With Sleep and Menopause. https://www.psychologytoday.com/us/blog/sleep-newzzz/201808/7-natural-supplements-can-help-sleep-and-menopause