PCOS, also known as polycystic ovary syndrome, is a medical disorder that affects one in ten women of reproductive age. Characterized by hormonal imbalance and metabolism problems, PCOS may result in irregular periods, infertility, and other symptoms that can significantly impact a woman’s life.

One aspect of managing this health condition that is often overlooked but crucially important is proper nutrition. It can significantly influence the hormonal balance and the overall symptoms of this disorder. Magnesium stands out among the various nutrients that have been recognized for their potential benefits in managing PCOS.

Magnesium, a mineral abundant in the human body, is crucial in many bodily functions. This vital mineral is indispensable for nerve function and muscle contraction to a healthy immune system. However, its possible role in managing PCOS is an area that is gaining increasing interest from researchers and healthcare providers alike.

In this blog post, we will take a closer look at PCOS, the role of magnesium in our bodies, and how increasing your magnesium intake could help manage PCOS symptoms. But remember, it’s always essential to consult with a healthcare professional before making any significant changes to your diet or health routine.

What is Magnesium?

Magnesium, the fourth most abundant mineral in the human body, carries numerous essential responsibilities. Its role as an electrolyte is crucial for regulating heart contractions and maintaining the body’s water balance. Not just that, magnesium also serves as a critical cofactor, assisting in hundreds of vital reactions. These range from modulating glucose and insulin levels and facilitating nerve impulse transmission to regulating body temperature. It also aids in liver detoxification and, interestingly, plays a part in forming bones and teeth.

Here are a handful of critical functions that magnesium fulfils:

• It is a cofactor or catalyst for numerous chemical reactions occurring within the body
• It plays a vital role in the production and transportation of energy
• It aids in the absorption of glucose and its conversion into energy
• It is responsible for transmitting nerve signals to and from the brain
• It helps relax muscles, thereby preventing instances of twitching or spasms
• It has a calming effect on the adrenal glands

Types of Magnesium

Magnesium supplements are available, each with different absorption rates and specific health benefits. Here are a few examples:

Magnesium Citrate: One of the most common forms, magnesium citrate is highly bioavailable and easily absorbed by the body. It’s often used to improve digestive issues, particularly constipation.

Magnesium Oxide: This type contains a high amount of elemental magnesium but is less bioavailable. It’s typically used for short-term relief from indigestion and heartburn.

Magnesium Chloride: Often found in topical oils and lotions, magnesium chloride is ideal for individuals who struggle with oral supplementation. It can be used to replenish magnesium levels through the skin.

Magnesium Glycinate: This form is highly bioavailable and less likely to cause diarrhea. It’s often recommended for those who need to correct a deficiency. The glycine is bound to have calming properties, making it a good choice for those looking to improve sleep or reduce anxiety.

Magnesium Malate: Combined with malic acid, this type of magnesium is often recommended for people suffering from fatigue or fibromyalgia. Malic acid is a critical component in the production of energy in cells.

Magnesium L-threonate: This newer type of magnesium supplement is especially effective at increasing magnesium concentrations in the brain. It might be beneficial for improving memory and cognitive function.

Magnesium Taurate: This form combines magnesium with the amino acid taurine, which can benefit heart health.

Why Women with PCOS Need Magnesium

Magnesium is an indispensable mineral and electrolyte that fulfills hundreds of critical roles within our bodies. It impacts several functions, including thyroid activity, estrogen detoxification, blood sugar management, and stress hormone regulation, to name a few. Let’s delve into why healthcare professionals might suggest magnesium supplementation for individuals grappling with PCOS.

Mitigating Insulin Resistance

An estimated 70 percent of women diagnosed with PCOS experience a certain level of insulin resistance. This condition emerges when cells resist insulin’s effects, a hormone crucial for controlling blood sugar. Consequently, you may experience higher insulin and blood sugar levels, potentially leading to symptoms like intense sugar cravings, weight gain or loss issues, and irregular menstrual cycles.

Lower magnesium concentrations in PCOS patients correlate with worsened insulin resistance and increased testosterone levels. However, magnesium supplements could diminish insulin resistance and stabilize blood sugar levels.

Alleviating Anxiety

PCOS-afflicted women are about three times more susceptible to anxiety than their counterparts in the general population. Learn more about PCOS and anxiety here. Encouragingly, supplementation with magnesium might alleviate mild stress and anxiety related to premenstrual syndrome.

Enhancing Sleep Quality

Magnesium, known for its soothing properties, can also facilitate better sleep. Specifically, magnesium glycinate, which combines magnesium with an amino acid named glycine, influences brain chemicals to induce calmness and support a healthy sleep cycle. Taking magnesium one to two hours before bedtime can maximize these benefits.

Possibly Preventing Migraines

A substantial number of individuals with PCOS also struggle with migraines. Fortunately, considerable evidence suggests that magnesium supplementation could effectively manage and potentially prevent migraine episodes. For those affected by migraines, we recommend a daily intake of about 400 milligrams of magnesium glycinate.

Reducing Androgen Levels

Androgens, such as testosterone, are sex hormones in both genders but are found in higher male concentrations. Elevated androgen levels are a primary cause of common PCOS symptoms like acne, excessive facial or body hair, and thinning hair on the scalp. Magnesium supplements could help lower testosterone levels and alleviate these undesired symptoms due to their effectiveness in balancing blood sugar and insulin levels.

Why Most People with PCOS Are Lacking Magnesium

The interplay between PCOS and magnesium deficiency is a complex one, and it’s affected by various factors:

Insulin Resistance: A significant percentage of women with PCOS have insulin resistance, where their bodies don’t respond properly to the hormone insulin. This resistance can lead to higher insulin levels, which may disrupt the magnesium balance by increasing kidney excretion.

Dietary Habits: Often, people with PCOS follow diets that might be low in magnesium. Highly processed foods, prevalent in many Western diets, are typically low in magnesium. On the other hand, foods high in magnesium—like green leafy vegetables, whole grains, nuts, and seeds—are not always included in sufficient amounts in everyday diets.

Stress: Chronic stress, a common experience for people with PCOS, can also influence magnesium levels. During periods of stress, the body uses up more magnesium. If the stress continues, increased stress can lead to a deficiency.

Gut Health: PCOS is often associated with issues related to gut health, including inflammatory bowel diseases and other conditions that affect nutrient absorption. If the body cannot absorb nutrients effectively, this can result in a deficiency, even if the dietary intake is adequate.

In summary, several interconnected factors can lead to magnesium deficiency in people with PCOS. This makes monitoring and managing magnesium levels significant as part of a comprehensive approach to managing this condition. As always, it’s best to consult a healthcare provider for personalized advice.

How Do You Know If You Are Deficient In Magnesium?

While magnesium deficiency, or hypomagnesemia, is uncommon, it can occur, especially in individuals with conditions like PCOS. Diagnosis can be challenging because symptoms often don’t appear until levels become very low. Here are some signs that might indicate a deficiency:

Muscle Twitches and Cramps: These can be early signs of a potential deficiency. In extreme cases, it can result in seizures or convulsions.

Mental Disorders: It can range from apathy (a lack of emotion or enthusiasm) to severe cognitive dysfunction, including delirium and comas.

Osteoporosis: Magnesium is crucial for bone health. Deficiency may result in weakened bones and an increased risk of osteoporosis.

Fatigue and Muscle Weakness: General tiredness and muscle weakness could be signs of magnesium deficiency. However, these general symptoms can be attributed to many conditions, so they alone will not usually indicate a deficiency.

High Blood Pressure: Magnesium helps relax the muscles in your blood vessels, so a deficiency could cause blood pressure to rise.

Asthma: Magnesium levels tend to be lower in individuals with asthma. In severe cases of deficiency, it can even cause difficulty breathing.

Irregular Heartbeat: In severe cases, magnesium deficiency could result in an irregular heartbeat or arrhythmia.

While these symptoms suggest magnesium deficiency, they can also indicate other health conditions. Therefore, you must consult a healthcare provider if experiencing these symptoms. They can order a blood test to measure magnesium levels and determine if a deficiency is present.

What are the Best Magnesium Supplements for PCOS?

NOW Supplements Magnesium Glycinate is specifically crafted to provide superior absorption, ensuring that your body efficiently utilizes the essential nutrients for optimal results. These tablets are carefully formulated to bolster muscle, nerve, and heart functions, promoting overall well-being and vitality. Simply take two tablets 1 to 2 times daily with food, allowing you to tailor the dosage to your needs and preferences.

Pure Encapsulations Magnesium (Glycinate) are specifically designed for sensitive individuals, as they are less likely to cause loose stools than other forms of magnesium. It goes beyond heart health by supporting the metabolism and utilization of essential vitamins such as B6, C, E, and more. This holistic approach ensures your body optimally utilizes the nutrients it needs for overall health. Additionally, it contributes to properly using calcium, phosphorus, sodium, and potassium, essential elements for strong and healthy bones.

Gaia PRO Magnesium Glycinate 400 formulation supports the body’s natural ability to respond to stress. As a vital mineral, magnesium is critical in promoting a sense of calm and tranquility, allowing you to better cope with the challenges of everyday life. Providing your body with the correct form of magnesium can improve sleep quality and overall relaxation, helping you wake up refreshed and rejuvenated.

How Much Magnesium Do You Need?

The daily recommended intake for magnesium in adult women is typically 320 mg, but those dealing with PCOS may require more. While food items like chocolate, avocados, leafy greens, nuts, seeds, beans, and whole grains are excellent sources of magnesium, these may not provide sufficient quantities for those grappling with a deficiency.

There’s a variety of magnesium forms found in supplements. Magnesium bis-glycinate and glycinate are the most efficiently absorbed forms, with fewer gastrointestinal side effects. Other states like magnesium aspartate, citrate, lactate, and chloride exhibit higher absorption rates than magnesium oxide and magnesium sulfate.

Being a water-soluble mineral, magnesium is excreted through urine if consumed excessively, making toxicity unusual. However, an extremely high intake of magnesium (ranging from 3 to 5 grams per day) can lead to side effects such as diarrhea, dehydration, and in rare cases, more severe complications like hypotension, weakness, and confusion.

It’s vital to avoid magnesium supplementation if you’re dealing with a cardiac condition known as “heart block” or any form of kidney disorder, including kidney failure. An upper limit (UL) of 350 mg per day from supplemented magnesium has been established for women over 14 years to mitigate the risk of adverse effects from excess intake.

Conclusion

To sum up, magnesium is a crucial mineral for the body, supporting various physiological processes like energy production, nerve function, and glucose regulation. It’s particularly beneficial for individuals with PCOS, as it aids in improving insulin sensitivity, reducing anxiety, enhancing sleep quality, possibly preventing or reducing migraines, and regulating androgen levels.

Different forms of magnesium supplements offer varied absorption rates and benefits. A healthcare provider’s guidance is essential to determine the appropriate type and dosage. Though diet can contribute to daily magnesium needs, supplementation may be needed, particularly in PCOS individuals or those with a deficiency.

Remember, while beneficial, magnesium supplementation is only a part of a comprehensive PCOS treatment plan. Such a plan may include dietary changes, exercise, stress management, and sometimes medication. Always consult a healthcare provider for personalized and current advice.