Magnesium for PCOS

Magnesium has many benefits for women with polycystic ovary syndrome (PCOS). In this article, we’ll explain why we often recommend taking magnesium for PCOS, different forms of magnesium, and how to improve your dietary intake of this important mineral.

Magnesium is an essential mineral and electrolyte that has hundreds of responsibilities in the body. For example, magnesium affects thyroid function, estrogen detoxification, blood sugar levels, stress hormones, and more (1).  Let’s review a few specific reasons why our doctors and dietitians may recommend magnesium to individuals with PCOS.

Up to 70 percent of women with PCOS have some degree of insulin resistance. This occurs when your cells become resistant to insulin, a hormone responsible for controlling blood sugar levels. When you have insulin resistance, you also have higher insulin and blood sugar levels. This may lead to symptoms like sugar cravings, weight gain or difficulty losing weight, and irregular periods.

Lower magnesium levels in PCOS are associated with worse insulin resistance and higher testosterone levels (2). However, taking magnesium supplements may reduce insulin resistance and improve blood sugar levels (3).

Women with PCOS are about three times more likely to suffer from anxiety than the general population (4). Read more about PCOS and anxiety. Fortunately, magnesium supplements may reduce mild anxiety and anxiety related to premenstrual syndrome (PMS) (5). 

Thanks to its calming attributes, magnesium may also help you achieve better quality sleep. In particular, magnesium glycinate is combined with an amino acid called glycine which works with brain chemicals to promote feelings of calm and a healthy circadian rhythm. Take magnesium one to two hours before bedtime to optimize these benefits.

Many individuals with PCOS also suffer from migraines. Fortunately, there is substantial evidence to support using magnesium supplements in treating and/or preventing migraine attacks (6). If you suffer from migraines, we recommend taking around 400 milligrams of magnesium glycinate per day.

Androgens, like testosterone, are sex hormones present in both men and women but with higher concentrations found in men. High androgens are one of the main root causes of common PCOS symptoms like acne, excessive facial or body hair, or thinning hair on the scalp. Thanks to its ability to balance blood sugar and insulin levels, magnesium supplements may help lower testosterone levels and reduce these unwanted symptoms (7).

For most women, the Recommended Dietary Allowance (RDA) for magnesium is around 320 milligrams (mg) of magnesium per day. Unfortunately, over two-thirds of Americans fail to get enough magnesium from their diet alone. Furthermore, individuals with PCOS are more likely to under consume magnesium-rich foods and have insufficient magnesium levels (3). Researchers believe this may contribute to worsening insulin resistance, inflammation, and other common symptoms seen in PCOS.

Our Root doctors and dietitians always promote a food-first philosophy. To optimize your magnesium status and reap the benefits of this important mineral, it is essential to prioritize magnesium-rich foods into your diet. Here is a list of foods rich in magnesium with tips on how to include them in your meals and snacks:

In addition to ramping up your intake of magnesium-rich foods, we may also recommend taking supplemental magnesium to correct any deficiencies and optimize the benefits of this mineral for PCOS. For most people, we recommend taking around 200 mg of supplemental magnesium per day.

The gut plays an integral role in lowering inflammation and helping your body convert T4 to T3.

Optimizing gut health begins with a solid foundation of an anti-inflammatory diet rich in fiber and low in processed foods.  However, some people require a more comprehensive plan to treat gut imbalances.

We take a personalized approach to gut health and can test for potential gut irritants such as food sensitivities, infections, or bacterial overgrowth. From there, we guide you in replacing missing elements (like digestive enzymes), repopulating the gut with friendly gut bacteria, and repairing the gut lining. 

Trying to navigate health issues on your own can be overwhelming and frustrating. When it comes to optimizing the conversion of T4 to T3 and treating thyroid conditions, finding the root cause is essential.

Because of the major role it plays in various health conditions, we assess gut health for every single client at Root. Treating IBS can be tricky and individualized. Alternatively, conventional treatment for hypothyroidism may seem relatively straight-forward with a simple prescription for thyroid hormone replacement. However, since the most common cause of hypothyroidism is Hashimoto’s (an autoimmune disease), we also focus on supporting the immune system in addition to gut health.

Here are a few of the most common interventions we may use for an individual with both IBS and hypothyroidism.

Added sugar is one of the biggest culprits of dysbiosis because it can feed the harmful bacteria and starve the good bacteria. Removing or reducing added sugar and artificial sweeteners in your diet is key in preventing and fighting against dysbiosis. The largest sources of added sugar in the American diet are sugar-sweetened beverages (like soda, juice, or coffee drinks), pastries, and desserts.

If you also suffer from IBS, you may consider trialing a low-FODMAP diet. This is a short-term elimination diet that helps you identify which foods worsen your GI symptoms. By eliminating the foods highest in FODMAPs (like wheat, dairy/lactose, onions, and garlic), you may experience less digestive symptoms. 

Many individuals with hypothyroidism and IBS suffer from constipation due to slow gastric motility. Increasing the amount of fiber in your diet may help promote bowel regularity as it provides bulk to your stool and softens it for easier passage. Fiber is also the main fuel source for your healthy gut bacteria. Fruits, vegetables, whole grains, nuts, and seeds all contain adequate amounts of fiber. However, it’s essential to increase fiber slowly. Some individuals with IBS may experience worsening GI symptoms when increasing fiber in their diet. If this consistently happens to you, we recommend trialing a low-FODMAP diet as discussed above. As you increase the fiber in your diet, you also need to drink more water. Aim to drink at least 2 liters of water per day or about half of your body weight in fluid ounces. 

We may also recommend our Motility Support supplement for individuals suffering from constipation. This supplement contains a combination of artichoke leaf and ginger root extract in clinically proven doses to improve digestion and restore proper gastric motility.