There is so much information online about the best supplements for insulin resistance in women with PCOS. Read this article to learn about the benefits of magnesium for PCOS!
What Is PCOS?
Polycystic ovary syndrome (PCOS) is a common hormonal and reproductive condition. It affects multiple organs, such as the hypothalamus. Additionally, it impacts parts of your metabolism and hormones.
Polycystic ovary syndrome affects ~6-10% of women across the globe. Up to 70% of women with PCOS are estimated to remain undiagnosed (1)!
PCOS Symptoms (1):
- irregular or absent period
- excess hair growth
- weight gain and difficulty losing weight
- hair loss (female pattern balding)
- mood changes and mental health
- fertility issues
All Women with PCOS Need to Get Professional Medical Advice
PCOS can affect your entire body, not just the ovaries! PCOS is often linked to fertility issues. However, it can cause other chronic health conditions, including high blood pressure, insulin resistance, heart disease, and sleep disorders.
Early detection and diagnosis of PCOS is important. This can be done with a physical exam and blood tests, even if you do not want children.
How To Beat PCOS?
You cannot cure or beat polycystic ovary syndrome; however, you can learn how to manage polycystic ovary syndrome! That is where our PCOS Dietitians come in!
Choosing the Right Magnesium for PCOS
Supplements alone cannot treat PCOS in women. However, they can be highly beneficial alongside nutrition, lifestyle, and medical treatments.
Some supplements for PCOS are highly potent herbal medicine. You must get professional medical advice before you add supplements. Just because it is natural does not mean it is automatically safer!
What Are the Best Supplements for PCOS?
The best supplements for PCOS depend on which your blood work, medical history, medications, and which PCOS symptoms you struggle with, such as:
- insulin resistance
- irregular or absent menstrual cycle
- high testosterone levels
PCOS Magnesium Supplements
Magnesium is an important mineral in our body; it assists over 350 enzymes.
Nearly 80% of Americans do not consume enough calcium and magnesium, which is likely similar for Canadian women! Magnesium is found in leafy greens, beans, and whole grains.
Why Do I Recommend Magnesium Supplements for PCOS?
It appears that there is a relationship between magnesium and hormonal imbalance, a key part of PCOS,
- Young adults who eat more magnesium have a 31% lower risk of developing metabolic syndrome.
- There is an inverse relationship between magnesium intake and risk for type II diabetes, regardless of weight or BMI (3).
- The risk of polycystic ovary syndrome in women with a magnesium deficiency was 19 times greater than in women with normal levels (4).
What Are the Benefits of Magnesium for PCOS?
Improves Insulin Resistance
Magnesium is critical for insulin function. It regulates blood glucose levels by influencing the release and activity of insulin. This improves insulin resistance.
Magnesium for Hormonal Imbalance
Lowers Testosterone Levels
Magnesium is vital to the HPA (hypothalamus-pituitary-adrenal) axis, which maintains the body’s hormonal production. Several reports have demonstrated that magnesium supplements lower testosterone levels in women with PCOS.
Boosts Progesterone Levels and Ovarian Function
Magnesium supplements can shape the ovaries to generate more progesterone and improve their functionality.
Magnesium and Estrogen
Magnesium aids in estrogen use and breakdown in the body. Women with PCOS may have an excess of estrogen in their bodies.
Other Benefits of Magnesium for PCOS
- Improves sleep quality
- Helps reduce inflammation
- Decreases bloating
- Reduce PMS symptoms
One study showed that the magnesium levels in women with PMS were lower than those without PMS (5). But we don’t exactly know how magnesium reduces PMS symptoms, but one theory is that magnesium improves hormone balance, mainly progesterone (6) and even the thyroid hormone.
The Best Magnesium for PCOS
I recommend magnesium glycinate for PCOS over other types since the body absorbs it better and it is less likely to give you side effects like diarrhea.
I usually start women with a dose of 300 mg taken after a meal or snack and about 30-60 mins before they go to sleep.
Magnesium and PCOS Summary
PCOS is a hormonal disorder that can rob you of energy, confidence, and peace of mind. As a PCOS Nutritionist, I recommend combining a balanced diet, regular physical activity, and supplements like magnesium to manage the condition holistically. Magnesium is effective in battling insulin resistance, hormonal balance, and inflammation.
Magnesium supplements can help women with PCOS achieve optimal health while dealing with the disorder’s inevitable challenges. So, start adding magnesium to your supplements and foods and add another weapon to your PCOS management arsenal.
You could also check out another blog post on how to improve acne, a common PCOS symptom) through diet – read it here.
And don’t forget – if you want more tailored advice for your unique situation, reach out for a free clarity call!
1. Teede, H. J., Misso, M. L., Costello, M. F., Dokras, A., Laven, J., Moran, L., Piltonen, T., Norman, R. J., & International PCOS Network (2018). Recommendations from the international evidence-based guideline for assessing and managing polycystic ovary syndrome. Human reproduction (Oxford, England), 33(9), 1602–1618. https://doi.org/10.1093/humrep/dey256
2. He, K., Liu, K., Daviglus, M. L., Morris, S. J., Loria, C. M., Van Horn, L., Jacobs, D. R., Jr, & Savage, P. J. (2006). Magnesium intake and incidence of metabolic syndrome among young adults. Circulation, 113(13), 1675–1682. https://doi.org/10.1161/CIRCULATIONAHA.105.588327
3. Song, Y., Manson, J. E., Buring, J. E., & Liu, S. (2004). Dietary magnesium intake in relation to plasma insulin levels and risk of type 2 diabetes in women. Diabetes care, 27(1), 59–65. https://doi.org/10.2337/diacare.27.1.59
4. Sharifi, F., Mazloomi, S., Hajihosseini, R., & Mazloomzadeh, S. (2012). Serum magnesium concentrations in polycystic ovary syndrome and its association with insulin resistance. Gynecological endocrinology: the official journal of the International Society of Gynecological Endocrinology, 28(1), 7–11. https://doi.org/10.3109/09513590.2011.579663
5. Rosenstein DL, Elin RJ, Hosseini JM, Grover G, Rubinow DR. Magnesium measures across the menstrual cycle in premenstrual syndrome. Biol Psychiatry 1994; 35: 557-61. 34.
6. Quaranta S, Buscaglia MA, Meroni MG, Colombo E, Cella S. Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome. Clin Drug Investig 2007; 27: 51-8
7. Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian journal of nursing and midwifery research, 15(Suppl 1), 401–405.