Mood Swings, Magnesium & Midlife Emotions: What’s Really Going On?

You wake up feeling okay, but by lunchtime, you’re snapping at your partner, crying over an advert, or staring blankly at your screen, wondering what day it is.

Mood swings in perimenopause are real. And for many women, they’re one of the most destabilising symptoms, especially when they seem to come out of nowhere. But here’s the part no one really tells you: there are powerful, natural tools that can help. Two of the most underrated? Magnesium and B vitamins.

The Mood and Hormone Connection

As oestrogen and progesterone rise and fall (and rise again), they don’t just affect your periods, they impact the brain chemicals that regulate your mood, motivation, and ability to cope with stress. We’re talking serotonin, dopamine, and GABA.

At the same time, midlife tends to be a pressure cooker: ageing parents, hormonal teens, work deadlines, relationship changes, and everything else. So when your hormones wobble, it’s no wonder that something small, a late train, a snappy comment, a pile of laundry, can feel like the last straw.

Why Magnesium Matters

Magnesium is like a warm bath for your nervous system.

It helps:

• Regulate cortisol (your stress hormone)

• Support deeper, more restorative sleep

• Relax tense muscles

• Stabilise mood and irritability

The problem? Many perimenopausal women are unknowingly deficient, thanks to stress, gut issues, or diets that fall short.

Signs you might be low in magnesium:

• Low mood

• Anxiety or restlessness

• Cramping

• Trouble sleeping

• Heightened PMS symptoms

Adding magnesium-rich foods or a gentle supplement like magnesium glycinate can make a real difference to how you feel, especially if stress is high.

What About B Vitamins?

B vitamins, particularly B6, B9 (folate), and B12, are essential for mood, mental clarity, and energy.

They help:

• Build neurotransmitters (like serotonin)

• Regulate energy production

• Support stress response

• Protect brain health

You might be low if you’re:

• Feeling foggy or flat

• Easily irritated

• Constantly tired

• Running on stress

And if you're vegetarian, vegan, or under chronic stress, your needs might be even higher than average.

Where to Find These Nutrients

🧠 Magnesium-rich foods:

• Dark leafy greens

• Nuts and seeds

• Avocados

• Dark chocolate (85%+)

• Lentils and legumes

💛 B vitamin sources:

• Eggs

• Leafy greens

• Wholegrains

• Grass-fed meat

• Dairy

• Nutritional yeast (especially for vegans)

For many women, a high-quality B-complex and a gentle magnesium supplement can be a supportive starting point, but always check what’s right for you.

You’re Not Moody, You’re Midlife and Under-Supported

This isn’t about being over-emotional or not coping. It’s about your body calling out for support during a time of huge hormonal and life changes. Mood swings, anxiety, irritability, they don’t make you weak. They make you human.

You don’t have to white-knuckle your way through it, and you certainly don’t have to go it alone.

Need Help Supporting Your Mood with Nutrition?

If you’re feeling stuck in a cycle of overwhelm, fatigue, and emotional ups and downs, I can help.

Let’s have a kind, pressure-free chat about how nutrition can support your mood, energy, and overall wellbeing, in a way that works for your life. Book your free discovery call today, you deserve to feel good again, and it starts with nourishment, not punishment.