Magnesium For PCOS

6 Benefits Of Magnesium For PCOS

Published
Modified

Medically reviewed by Blake Webster, Clinical Nutritionist

Published
Modified

Medically reviewed by Blake Webster, Clinical Nutritionist

According to a study by Gynecology Endocrinology, women with  polycystic ovarian syndrome (PCOS) are 19 times more likely to have a magnesium deficiency. There are a number of reasons why magnesium deficiency is so common among women with PCOS.

But it’s likely to be due to some combination between poor soil concentrations of magnesium that lead to magnesium deficient foods, stress, lack of fruits and vegetables, certain medications such as birth control, and insulin resistance.
To learn more about magnesium deficiency, check out my video below.

Related: Polycystic Ovarian Syndrome (PCOS)

What Is Magnesium?

Magnesium is the fourth most abundant mineral in the body. It is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines.

Its importance is demonstrated through its involvement as a co-factor in more than 600 enzyme systems that regulate important reactions in the body. Notable reactions with which it is involved include:

  • Blood glucose control
  • Blood pressure regulation
  • Creating proteins from amino acids (protein synthesis); essential for muscle development
  • Regulating neurotransmitters (brain chemicals - responsible for your mood)
  • Converting food into energy (cellular energy production).

All of the above reactions contribute to the health of your brain and body, which makes magnesium an essential mineral; especially for those who have PCOS and are likely to have a deficiency. Magnesium, then, is a core staple supplement for women with PCOS.

However, it is not merely because of its involvement in reactions within your body.
It’s also because of its ability to help a range of PCOS symptoms, some of which are seen as almost unbearable. Without further ado, let’s explore why you should consider supplementing with magnesium.

Related: PCOS Symptoms

Benefits of Magnesium For PCOS

1. Improves Insulin Resistance

70% of women with PCOS will have insulin resistance - that’s 7 in 10 women! For those women, this means that insulin resistance is driving their excess androgens, which are causing unwanted symptoms.

The most common symptoms include hirsutism (hair growth), hair loss, acne, weight gain, and menstrual cycle irregularities.In a nutshell, magnesium improves insulin resistance by increasing insulin sensitivity.

What does this mean? Basically, magnesium allows insulin to ‘unlock’ your cells in order to take in glucose. And in doing so, it will regulate blood glucose and insulin levels thus improving any associated symptoms like weight gain and androgen (testosterone) excess, and sugar cravings.

Related: Insulin Resistance

2. Eases menstrual Symptoms

According to the Nutritional Magnesium Association, any suffering related to menstrual cycles is unnecessary, and the solution to this suffering is magnesium.
And it’s because magnesium can decrease the symptoms of premenstrual syndrome (PMS), significantly.

Common symptoms include mood swings, irritability, depression, anxiety, bloating, fluid retention, breast tenderness, sugar cravings, headaches and poor sleep.

3. Improves Mood

Research shows that supplemental magnesium can be helpful in stabilising the mood. Demonstrating this is its ability to reduce the symptoms people experience when they have mild depression or anxiety.

In fact, a recent review of 18 studies published in Nutrients, showed that magnesium intake has a beneficial impact on people with anxiety. Low serotonin levels have also been observed in women with magnesium deficiency.

However, research suggests that supplementing with magnesium may help to increase serotonin levels. This is amazing due to the nature of serotonin, and its role within the body: It’s a brain chemical that works to deliver messages between nerve cells, and is often associated with mood, emotions, cognitive function, and appetite.

4. Improves Sleep

Let’s shift focus to another important neurotransmitter - GABA. This brain chemical is classified as an inhibitory neurotransmitter, which promotes sleep and encourages relaxation. Studies show that magnesium plays an important role in maintaining healthy GABA levels.

Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep.

5. Helps To Ease Inflammation

Chronic, low-grade inflammation is an issue facing many women with PCOS. And this can lead to magnesium deficiencies due to higher magnesium requirements to counteract the inflammation.

However, a daily magnesium supplement could reduce the levels of inflammation that could lead to exacerbated PCOS symptoms. 

6. Lowers Blood Pressure

A review of 9 studies, published in Nutrition Journal, found that as magnesium levels increase blood pressure decreases. A new meta-analysis, published in 2016, further illustrates magnesiums’ effectiveness:

People in studies who took magnesium supplements had lower blood pressure after people who did not take magnesium supplements. This was published in the journal, Hypertension.

Recommended Dosage For Magnesium

The optimal daily dosage of magnesium is anywhere between 200mg - 500mg. There are plenty of foods such as avocados, leafy greens, nuts (almonds), seeds, and whole grains that are a good source of magnesium.

Though this may not be sufficient for women with PCOS, due to the likelihood of a deficiency. That’s why supplementing with magnesium is a great way to ensure that you’re maintaining sufficient levels. There are many types of magnesium supplements. They include:

• Bisglycinate
• Glycinate
• Aspartate
• Citrate
• Lactate
• Chloride
• Oxide
• Sulfate

So many, aren't there?! But don’t feel overwhelmed, they’re all very similar in terms of their mechanism of action within the body.

Where To Get Magnesium Supplements

Local chemists and pharmacies generally stock the different types of magnesium.
The extensive number of types, though, tend to add complexity when deciding which magnesium supplement is right for you. We however, at Healthy PCOS, have in stock high-quality magnesium citrate capsules.

And this specific type, and the quality of the capsules allow for fast absorption.
Each capsule contains 200mg of magnesium, so taking one to two capsules daily should begin to make a positive impact on your PCOS. If you’re interested in supplementing with magnesium for PCOS, learn more about our Magnesium Citrate.

Summary: Benefits of Magnesium For PCOS

  1. Improves Insulin Resistance
  2. Eases Menstrual Symptoms
  3. Improves Mood
  4. Improves Sleep
  5. Helps To Ease Inflammation
  6. Lowers Blood Pressure

Disclaimer: Statements on this website have not been evaluated by the Food and Drug Administration. The information is not intended to diagnose, treat, cure, or prevent any disease.

Blouin, K., Boivin, A., & Tchernof, A. (2008). Androgens and body fat distribution. The Journal of steroid biochemistry and molecular biology, 108(3-5), 272-280.

my.clevelandclinic.org/health/diseases/24147-visceral-fat

Salehpour, S., Nazari, L., Hoseini, S., Moghaddam, P. B., & Gachkar, L. (2019). Effects of L-carnitine on polycystic ovary syndrome. JBRA Assisted Reproduction, 23(4), 392.

Placeholder text only... Jessica is a XXX with expertise in XXX with our premium supplements. Third-Party Tested & Certified by XYZ. Placeholder text only... nourish your well-being Placeholder text only... nourish your well-being with our premium supplements. Third-Party Tested & Certified by XYZ. Placeholder text only... nourish your well-being Placeholder text only... nourish your well-being with our premium supplements. Third-Party Tested & Certified by XYZ. Placeholder text only... nourish your well

Frequently Asked Questions

Placeholder text only... nourish your well-being with our premium supplements. Third-Party Tested & Certified by XYZ. Placeholder text only... nourish your well-being

This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ.

This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ.

This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ. This is an answer for the FAQ.


2 comments


  • Camilla

    Hi.
    I can not find magnesium citrate capsules on your site. I would like to buy them


  • Camilla

    Hi.
    I can not find magnesium citrate capsules on your site. I would like to buy them


Leave a comment

This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.


Related Articles

Making sense of the most up-to-date science around PCOS & hormonal health - without the medical jargon.

Cinnamon For PCOS: 5 Reasons You Should Be Taking It

Although there’s no cure for PCOS, there are lots of ways to reduce those unwanted symptoms, allowing you to regain control of your body. Recent research sheds some light on a possible way to do so, and that is, supplementing...
Insulin Resistance In PCOS: Symptoms & Treatment Guide
5 min read
What Is Insulin Resistance? 🤔 Insulin resistance is a condition where the cells of your body no longer respond to the hormone, insulin, as normal. Produced by your pancreas (a gland...
Read more
PCOS Weight Loss: The Ultimate Evidence-Based Guide
5 min read
“You should lose weight for your PCOS” is by far the single most common piece of advice given to women with PCOS. Unfortunately, it’s never followed up with “and here’s exactly how to do it”. And therein lies the issue.. if losing weight is so great for PCOS then why the heck is no one explaining to women with PCOS how to go about it?
Read more
6 Benefits Of Magnesium For PCOS
5 min read
According to a study by Gynecology Endocrinology, women with  polycystic ovarian syndrome (PCOS) are 19 times more likely to have a magnesium deficiency. There are a number of reasons why magnesium...
Read more
Maca For PCOS: Supplement Benefits & Dosage
5 min read
Having exploded in popularity in recent years, maca root now appears in conversations surrounding polycystic ovarian syndrome (PCOS).And according to recent studies and research, it probably should.So let’s explore maca root, and...
Read more