Thanks all.  I have some good ideas now for increasing magnesium.
I'm  still wondering about my second question...
[This article states] that excess animal fat elevates estrogen levels,
causing symptoms.  I wondered if this is not so much an issue of animal
fat as imbalance of omega-3 to -6?  Because evening primrose oil and
other omega-3 supplements are known to be helpful with female hormonal
problems.  Does anyone have any info about this?