Symptoms of Menopause |
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Symptoms of Electrolyte Deficiency |
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What Electrolytes can help with menopause? | |
When is the best time to take Electrolytes? | In the morning with water, topped up throughout the day. |
How many Electrolytes do I need to help with menopause? |
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How long will it take for me to notice a difference in my menopause symptoms? | Within hours of replenishing the deficient electrolytes specific to you. |
What Is The Menopause?
The menopause is actually one day; it’s 12 months after a woman's last period, then they become perimenopausal. The years leading up to that point, when women may have changes in their monthly cycles, hot flashes, or other symptoms, are called the menopausal transition or perimenopause.
During perimenopause, the body's production of oestrogen and progesterone, two hormones made by the ovaries, varies greatly.
The body begins to use energy differently, fat cells change, and women may gain weight more easily. You may experience changes in your bone or heart health, your body shape and composition, or your physical function [1].
What Are Electrolytes?
Electrolytes are minerals with positive or negative charges that conduct electricity when dissolved in water. The human body houses six types of electrolytes: sodium, potassium, calcium, bicarbonate, chloride, magnesium, and phosphorus.
Can Electrolytes Help Menopause?
Electrolytes are essential for women going through the menopause, especially calcium, magnesium and sodium. This is because the hormone oestrogen, which is vital for keeping bone density stable and maintaining bone strength, decreases. As a result, bone density starts to go down too. This loss of bone density comes reduced bone strength and a greater risk of fractures.
Changes can also happen more rapidly in the decade after your menstrual periods stop and then there will be a steady reduction through into old age [2][3][4]. During the first year of menopause, bone mass may decrease 3-5% per year, but it drops down to 1% after the age of 65 [5].
Therefore, if you are not correctly supplementing with calcium, magnesium and sodium, you will further increase this risk.
Which Electrolytes Directly Impact the Menopause?
Calcium, Magnesium, and Sodium are pivotal in reducing symptoms and improving bone health.
Calcium: Low calcium intake is associated with premenstrual syndrome (PMS) and supplemental calcium can significantly reduce the symptoms [6]. Women who consume around 1,283 mg of calcium per day have a 30% reduced risk of developing PMS compared to those with the lowest intake 529 mg [7].
Among 466 women with moderate-to-severe PMS symptoms, supplemental calcium of 1,200 mg for three menstrual cycles was associated with a 48% decrease in total symptoms [8]. Similar results have been found with supplemental calcium of 400-500 mg and 1,000 mg per day [9] [10] [11] [12]. Decreased risk of osteoporosis was also associated with 1,200 mg of calcium in peri-and postmenopausal women [2].
Magnesium: Magnesium is vital in menopause due to its intimate relationship with calcium.
Magnesium actually acts as a natural blocker to calcium, therefore too much magnesium and calcium will be less beneficial. The recommended ratio of calcium to magnesium is 2:1 both for daily dietary intake and supplementation [13].
Sodium: Skeletal bone acts as a sodium-rich reservoir that can be depleted during sodium deficiency, which has negative side-effects on bone quality and fracture risk [14].
As we age, low-sodium is over 31 times as prevalent as high sodium levels [15] and is associated with an increased risk of death, length of hospital stay, falls and bone fractures [16]. Even mild-low sodium levels puts you at a higher risk of death due to cardiovascular events and increased risk of falls, bone fractures, and osteoporosis [17]
Do Electrolytes Help the Menopause in Other Ways?
Electrolytes contribute significantly to many of the symptoms of menopause such as low energy, weight gain, sleep quality, mood and hormonal changes.
Physical Activity & Weight
Lifelong physical activity, especially weight-bearing exercise, with adequate calcium and vitamin D slow the rate of bone loss later in life [18]. Vitamin D is vital in the absorption of calcium and can be achieved through sun exposure or supplementation. Higher calcium intakes are also associated with lower bodyweight and less weight gain [19] [20] [21]. Low calcium intake stimulates lipo-genesis (growth of fat cells) and lipogenic gene expression [22].
Effects On Sleep
Imbalances in these electrolytes can lead to sleep disturbances. Electrolytes extend their influence to promoting restful sleep by aiding in the regulation of sodium and calcium levels [23] [24].
Nervous System Harmony
Sodium and potassium are vital for efficient communication within the nervous system. Insufficient levels can result in lethargy, headaches, and fatigue [25].
Hormonal Regulation
Electrolytes, particularly sodium and calcium, play a crucial role in hormone regulation. Sodium deficiency can elevate cortisol levels, contributing to adrenal fatigue and impacting sleep quality [26].
How To Address the Menopause with Electrolytes
While electrolyte levels aren't the sole determinants of menopause symptoms, maintaining a balanced ratio is essential. Natural sources of electrolytes include bananas, beans, avocados, seafood, chicken, dairy, and nut butter.
When is Best to take Electrolytes for the Menopause?
It’s best to aim for a healthy, nutrient dense diet all of the time rather than waiting until you have symptoms of low energy. That’s because, as we have seen, electrolytes found in fish, meat, vegetables, fruits, legumes, nuts and wholegrains, can support your mineral levels and therefore act as a preventative measure. Naru Revive can be taken on an ongoing basis if you don’t get all of your nutrients from food sources; take it daily, in the morning.
How Many Electrolytes Do I Have To Take To Improve The Menopause?
If you are taking electrolytes as a preventative measure and general health benefits, then you can take an amount in line with the Nutrient Reference Intake. If you are looking to optimise your electrolyte status and increase the likelihood of boosting your energy levels, our research suggests the following:
Calcium: An intake of 2,000 mg has demonstrated a positive calcium balance of 450 mg in normal subjects [20]. The recommended ratio of calcium to magnesium is 2:1 both for daily dietary intake and supplementation[21]. Naru Revive provides 300mg.
Sodium: Our sodium balance is maintained at a level of sodium intake around 3 to 4 grams per day (3,000 to 4,000 mg) for most people [13]. You’ll find 1000 mg in our Naru Revive.
Magnesium: Studies indicate that 180-320 mg per day is enough to maintain a positive magnesium balance, but 107 mg is not enough[16],[17],[18],[19]. Naru Revive contains 188mg of magnesium.
Potassium: Over 3,500 mg/day of potassium, which is above the adequate intake for men and women[14]. Most importantly, you should aim for a 3:1 ratio of potassium to sodium [15], found in our Naru Revive.
How Long Does It Take For Electrolytes To Work?
Trials have varied in length and it depends on the ingredient in question and the dose. Some research and anecdotal evidence suggests you can feel an immediate benefit within hours of balancing electrolytes. This is likely linked to how deficient one is in electrolytes; the more deficient the quicker the response.
Why Should I Drink Electrolytes For Menopause?
The impact of electrolytes on menopause is profound and multi-faceted. Menopause brings about a myriad of symptoms, from hot flushes to changes in bone density, and electrolytes play a crucial role in alleviating these issues. Calcium, magnesium, and sodium emerge as key players in reducing symptoms and improving bone health during this transitional phase.
In essence, understanding and addressing the impact of electrolytes on menopause can empower women to navigate this transformative phase with greater ease. By prioritising the balance of calcium, magnesium, sodium, and other electrolytes, women can enhance their overall well-being and embrace the journey through menopause with greater comfort and vitality.
Why Naru Revive?
Naru Revive, contains sodium, potassium, magnesium, and calcium in optimal doses and ratios, ensuring a tangible difference in how you feel. This hydration supplement supports electrolyte balance, especially during fasting, without any hidden surprises.
References
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[15] Passare, G., et al. 2004. Sodium and potassium disturbances in the elderly: prevalence and association with drug use. Clin Drug Investig 24(9): 535–544.
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[17] Wannamethee, S. G., et al. 2016. Mild hyponatremia, hypernatremia and incident cardiovascular disease and mortality in older men: a population-based cohort study. Nutr Metab Cardiovasc Dis 26(1): 12–19.
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[19] Zemel, M. B., Richards, J., Milstead, A., & Campbell, P. (2005). Effects of calcium and dairy on body composition and weight loss in African-American adults. Obesity research, 13(7), 1218–1225. https://doi.org/10.1038/oby.2005.144
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