How Minerals Support Sleep During Menopause
By Andrea Donsky | Fact Checked | Sources
Is menopause causing you to have sleep problems?
If so, you aren’t alone: a 2019 study found that poor sleep is one of the most bothersome menopause symptoms. It’s also one of the most common symptoms: about 60% of us will struggle with disrupted sleep during menopause.
The good news is that there’s a lot you can do to improve your sleep. One of the easiest things to do is supplementing your diet with minerals. Your body uses nearly a dozen of them to regulate sleep—but more than 90% of American adults don’t get enough, which is incredibly impactful during menopause.
Here’s why minerals matter so much for sleep and how a good mineral supplement can help you rest and recover better.
How Minerals Support Better Sleep
Minerals play a central role in regulating sleep, and mineral imbalances or deficits can significantly impact the quality of rest you get each night.
Minerals are vital for sleep during menopause. A 2024 review examined more than 60 studies on mineral supplements and sleep quality in menopausal women. The authors concluded that mineral supplements significantly improve women’s sleep at every stage of menopause (perimenopause, menopause, and postmenopause).
These results make sense because minerals influence almost every aspect of sleep. Here are a few examples:
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Magnesium increases GABA, your brain’s main calming neurotransmitter, and a large body of research shows that increasing your magnesium stores improves sleep quality.
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Boron helps your cells retain and use magnesium to produce GABA, which makes boron an essential cofactor for improving sleep.
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Potassium improves sleep efficiency: it increases the number of hours you spend in deep sleep.
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Zinc regulates the nighttime release of glutamate, an excitatory neurotransmitter that causes you to feel alert, and research suggests that increasing zinc levels significantly improves sleep. [Zinc also acts alongside magnesium to balance levels of GABA and glutamate, so you must have enough of both.
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Selenium status correlates strongly with sleep duration, and a 2023 review concluded that it improves sleep by protecting sleep-regulating parts of the brain from oxidative stress throughout the night.
You’ll notice that a lot of the above minerals work together. For example, magnesium, boron, and zinc balance each other out, contributing to improved sleep quality.
That’s why supplementing with a variety of minerals is so important.
How to Replenish Your Minerals and Sleep Deeper
If you want to sleep better and more sustainably, it’s important to choose a full-spectrum mineral supplement that provides all your essential minerals at once.
That’s why I’ve decided to partner with BEAM Minerals. Their founder, Caroline Alan, is an amazing woman who has created one of the best mineral supplements on the market.
BEAM makes better sleep simple: You just take a 1-oz. shot of concentrated liquid an hour before bed. It tastes like water and contains every essential mineral your body needs, including those that support deeper sleep.
The best part is that BEAM is ideal for menopause. It provides gentle, effective support, gradually balancing your mineral stores over time. You’ll feel its effects on sleep immediately, but other benefits will continue to unfold the longer you take it. It helps with hormone balance, mental clarity, fatigue, muscle aches, and several other common menopause challenges.
If you want to sleep better, try BEAM Minerals. Take one shot from each bottle about an hour before bed. You’ll notice the difference on the first night.
And because I’ve partnered with them, BEAM has given me a special discount for my readers. Enter code MORPHUS at checkout for 20% off your first order!
