Heart Palpitations: À Symptom of Menopause or Something Else?

What… the Menopause?
Each week we spotlight an unexpected and frustrating symptom of menopause that no one warned you about. Because menopause is more than just hot flashes and missed periods.

This week’s spotlight: Heart Palpitations

What’s going on?

If your heart suddenly feels like it’s fluttering, racing, or skipping a beat, you’re not imagining it, and you’re not having a heart attack every time it happens. Although, I know it feels like it…it’s actually really scary! 

During perimenopause and menopause, the sharp decline and fluctuation of estrogen play a big role in how the cardiovascular system and nervous system regulate heartbeat. Estrogen normally has a calming effect on the heart and blood vessels, so when it drops, your heartbeat can feel more erratic. Add in other triggers like stress, hot flashes, poor sleep, caffeine, alcohol, thyroid changes, or even nutrient deficiencies, and you have the perfect storm for palpitations. While usually harmless, they can feel frightening when you don’t know what’s happening inside your body.

You’re not alone.

Research shows that up to 42% of women in perimenopause and menopause report experiencing heart palpitations. That means nearly half of us will feel these unsettling thumps at some point during the transition. And while doctors often reassure us they’re benign, the emotional impact can be huge. Palpitations can spark anxiety, disrupt sleep, and make you second-guess whether you’re dealing with something more serious. Knowing this is a common symptom of hormonal changes (and not just “in your head”) can ease the fear and help you take back a sense of control.

What can you do?

The first step is to rule out anything serious. Heart palpitations can sometimes be linked to medical conditions, so don’t skip a proper checkup. Once that’s done, here are ways to manage them naturally:

• Check your hormones. Work with a practitioner to test estrogen, progesterone, and thyroid function. Imbalances, overdoses or deficiencies could be playing a role. This may be the perfect moment to have that HRT (Hormone Replacement Therapy) discussion to top up. It’s the low hanging fruit that may just solve the problem.
  
• Look at lifestyle triggers. Caffeine, alcohol, stress, and lack of sleep are big culprits. Shall I say “stress” again? Try cutting down on stimulants, practicing stress reduction, and improving your sleep hygiene.
  
• Support with nutrients. Low magnesium, B vitamins, potassium, and omega-3s can all contribute to palpitations. A magnesium glycinate supplement is especially helpful for calming the nervous system. I like to cover all my magnesium bases with Bioptimizers Magnesium Breakthrough*, because it has seven different types of magnesium.
  
• Hydrate and move. Dehydration can worsen palpitations. Aim for plenty of fluids and regular exercise, which helps regulate heart rhythm and reduce stress.
  
• Track patterns. Keep a journal of when your palpitations occur: during hot flashes, after coffee, or at night. This way you can better pinpoint your triggers.
  
• Consider mind-body support. Breathwork, yoga, and mindfulness can help calm the nervous system and slow down the racing heartbeat. As a certified breathing instructor I hold breathwork classes in our private women’s only membership Biohacking Menopause. Join us today!
  

What worked for me?

There was only once in my life I felt heart palpitations. It took me three months to figure it out, and it was because I was recently started on thyroid hormone that was too high. At first I suspected the hormone, but didn’t want to completely stop it, so I decided to take it every other day. Magically, the heart palpitations disappeared and eventually my doctor told me the dosage was too high. I have since found a new doctor who has taken me off thyroid hormone completely. 

When I first started experiencing palpitations, it was at night. I would wake up with a racing heart. It totally scared me. I thought something was seriously wrong with my heart. So, I know how you feel. 

Want to learn about more strange symptoms that can show up during the menopause transition? Check out this article for a deeper dive or for a quick recap, watch this Instagram reel. 

And if you’ve ever felt these symptoms, hit reply or tell us your story in our free Facebook group Biohacking Menopause. You just might help another woman feel seen.

*Want to try Bioptimizers Magnesium Breakthrough? Click here and use code HACKMYAGE for 10% off.