Magnesium, a common supplement, benefits individuals with Polycystic Ovary Syndrome (PCOS). 

A study published in Gynecology Endocrinology found that women with PCOS are more likely to have a Magnesium deficiency. 

This is concerning since magnesium regulates glucose, insulin, and blood pressure.

Low magnesium levels have also been observed in individuals with metabolic syndrome or Type 2 Diabetes.

Hence, addressing magnesium deficiency becomes crucial for managing PCOS effectively.

Best magnesium supplement for PCOS

The recommended daily amount (RDA) of magnesium for adult women is 320mg. 

While food sources like chocolate, avocados, leafy greens, fruits, nuts, seeds, beans, and whole grains contain magnesium.

They may not provide sufficient amounts to overcome the deficiency.

Fact:
Various magnesium supplements are available, but the ones with better absorption and bioavailability include magnesium aspartate, glycinate, citrate, lactate, and chloride forms. 

On the other hand, Magnesium oxide and Magnesium sulfate are also generally not absorbed. 

Oral and transdermal cream forms of magnesium are usually better absorbed than Epsom salts.

Toxicity from magnesium is rare due to its water solubility, as excess amounts are eliminated through urine. 

However, excessive consumption (three to five grams daily) can lead to side effects such as diarrhea, stomach upset, and dehydration.

Warning:
If you have kidney disease or heart issues such as “heart block” or “bradycardia” (a low heart rate), it is essential to consult with your doctor before taking magnesium supplements.

Benefits of magnesium for PCOS

There are numerous benefits of magnesium when it comes to PCOS. 

Now, let’s explore each of them in detail,

Improves insulin resistance

Around 70 percent of women with PCOS experience insulin resistance, which can lead to various symptoms. 

Magnesium supplements have shown potential in reducing insulin resistance and improving blood sugar levels in individuals with PCOS.

Reduces anxiety

Anxiety
Anxiety

Women with PCOS are more likely to suffer from anxiety. 

Fortunately, magnesium supplements can help alleviate mild anxiety and anxiety related to Polycystic ovary syndrome (PCOS).

Promotes better sleep

Magnesium’s calming properties can contribute to better sleep. 

Magnesium glycinate, combined with the amino acid glycine, supports a healthy circadian rhythm and promotes feelings of calm. 

Taking magnesium one to two hours before bedtime optimizes its sleep-enhancing benefits.

May reduce or prevent migraines

Many individuals with PCOS also experience migraines. 

Magnesium supplements have shown evidence in treating and preventing migraine attacks.

A recommended daily dose of approximately 310-320 milligrams of magnesium glycinate can be effective.

Recommended reading:PCOS and Migraines: Are they connected?

Conclusion

Magnesium deficiency has been identified as a potential factor in the development and progression of PCOS. 

Its role in regulating insulin sensitivity, hormone balance, and inflammation reduction offers promise for managing PCOS.

While further research is needed to incorporate magnesium supplementation.  

Other treatment approaches may provide additional benefits in the comprehensive management of PCOS. 

As our understanding of PCOS evolves, exploring the potential advantages of magnesium supplementation can improve outcomes.

It can enhance the quality of life for women with this complex hormonal disorder.

Frequently Asked Questions

Citations:
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