"I drink water all day and I'm still exhausted." "I get cramps at night and I don't know why." "My body just doesn't hydrate the way it used to."
Many women reach menopause thinking that all of their symptoms have a single explanation: hormones.
However, there's another factor that gets far less attention and can influence how we feel every day: electrolytes.
What are electrolytes?
Electrolytes are minerals that take part in essential functions of the body. The most important ones are magnesium, potassium, sodium and chloride.
Although we tend to associate them with athletes or sports drinks, they're actually involved in practically every function of the body: muscle contraction, nerve impulse transmission, heart rhythm and the balance of fluids inside and outside cells.
Not just for athletes
Electrolytes regulate processes as basic as cellular hydration or nervous system activity. Their balance matters at any stage of life, and especially during menopause, when the body changes on many fronts at once.
Hydration is not just about drinking water
Many women drink water all day long and still feel tired. Why? Because cellular hydration also depends on minerals.
Water needs electrolytes to be distributed correctly inside and outside cells. According to the European Food Safety Authority (EFSA), the adequate water intake for an adult woman is around 2 litres a day, but that water only hydrates the body properly when the balance of sodium, potassium and magnesium is also taken care of.
When magnesium is low
Magnesium takes part in hundreds of biological processes related to energy production, sleep, the nervous system, muscle relaxation and cardiovascular function.
That's why some warning signs can include:
- Cramps
- Fatigue
- Migraines
- Irritability
- Sleep problems
- Palpitations
The European Food Safety Authority officially recognises the role of magnesium in reducing tiredness and fatigue, normal nervous and muscular function, and maintaining the body's electrolyte balance.
MITOcare develops a Magnesium Complex specifically designed for sleep, stress and muscle tension during perimenopause and menopause.
Learn more about MITOcare's Magnesium Complex →
Potassium: the great forgotten mineral
While many people worry about cutting down on salt, few pay attention to their potassium intake.
This mineral plays a fundamental role in blood pressure, muscle function, fluid balance and communication between cells.
Foods such as potatoes, avocados, leafy greens, legumes and bananas are excellent natural sources.
It's salt and potassium, not just salt
It's not just about reducing sodium, but also about caring for potassium intake. The balance between both minerals is what really supports healthy blood pressure and muscle function.
Energy begins at the cellular level
One of the most interesting concepts in functional medicine is that energy production depends on cellular health.
And for mitochondria to produce energy efficiently, they need something as basic as adequate minerals and good hydration.
Our reflection: back to basics
Not all menopause symptoms are hormonal.
Sometimes fatigue, brain fog, palpitations or cramps can have multiple causes, and one of them may be related to mineral balance and hydration.
That's why, before looking for complex solutions, it can help to go back to basics:
- Water
- Protein
- Magnesium
- Potassium
- Sleep
- Movement
Because wellbeing often begins with the simplest things.
- EFSA NDA Panel (2010). Scientific Opinion on the substantiation of health claims related to magnesium: reduction of tiredness and fatigue, electrolyte balance, and normal muscle and nervous function. EFSA Journal, 8(10):1807.
- EFSA NDA Panel (2010). Scientific Opinion on the substantiation of health claims related to potassium: maintenance of normal muscular and neurological function and normal blood pressure. EFSA Journal, 8(2):1469.
- EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for water. EFSA Journal, 8(3):1459.
- National Institutes of Health, Office of Dietary Supplements. Magnesium — Fact Sheet for Health Professionals.
- National Institutes of Health, Office of Dietary Supplements. Potassium — Fact Sheet for Health Professionals.