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Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

The Benefits of Magnesium Supplementation For PCOS


Magnesium is a crucial mineral that plays a pivotal role in over 300 enzymatic reactions in the human body. It has been found to be particularly beneficial for women with Polycystic Ovary Syndrome (PCOS), a common hormonal disorder. The numerous health benefits of magnesium include improved insulin sensitivity, reduction in inflammation, enhanced mood, and better sleep quality. Furthermore, magnesium has been linked to reduced symptoms of menstrual disorders and may improve overall metabolic health in women with PCOS. The typical daily dosage of magnesium varies depending on individual needs and dietary intake, but a general recommendation is between 310-420 mg of magnesium for adult women. 




What is PCOS?



Polycystic Ovarian Syndrome, or PCOS, is a hormonal disorder found among 8-13% of women in their reproductive age and it's thought that this condition is one the leading causes of infertility. Insulin resistance, inflammation, and hormonal imbalances play significant roles in the development of PCOS and the ovaries may develop numerous small collections of fluid, known as follicles, and fail to release eggs regularly.

Symptoms of PCOS can include:

  • Prolonged or infrequent menstrual periods
  • Excess male hormone (androgens) levels
  • Weight gain
  • Fatigue
  • Anxiety
  • Low mood

Magnesium is being increasingly recognized as a valuable supplement for managing PCOS symptoms due to its multiple health benefits, particularly concerning its ability to improve insulin resistance and metabolic health. Research also suggests that the serum magnesium level in women with PCOS seems to be lower. Symptoms of magnesium deficiency such as anxiety, insomnia and imbalanced blood glucose levels could all exacerbate PCOS symptoms. [1]

In this article, we provide detailed information on the benefits of magnesium for PCOS. 




How can magnesium improve PCOS symptoms?


1. Improves Insulin Sensitivity



Taking a magnesium supplement has been clinically shown to improve insulin sensitivity in patients with PCOS according to a randomized controlled trial. Enhanced insulin sensitivity can lead to better glucose regulation, lowered fasting glucose levels and improved metabolic health - this could reduce the risk of type 2 diabetes, a common complication among women with PCOS. [2]



2. Reduces Inflammation



Studies suggest that magnesium may help to reduce chronic inflammation, which is often seen in women with polycystic ovarian syndrome and can exacerbate many of its symptoms. Magnesium has natural anti-inflammatory properties. Regular magnesium may reduce markers of inflammation in the body, providing relief from inflammatory symptoms. [3]



3. Enhances Mood and Reduces Anxiety



Magnesium can act as a natural mood stabilizer. It plays a vital role in the function of the neurotransmitter known as GABA which promotes calm and relaxation. This action could help reduce symptoms of depression and anxiety often reported in women with PCOS. [4]



4. Improves Sleep Quality



Sleep disturbances are common in women with PCOS and it's thought magnesium helps to address this issue. A randomized clinical trial found that magnesium supplementation significantly improved sleep efficiency, sleep time and sleep onset latency, early morning awakening, and insomnia! [5]



5. Supports Cardiovascular Health



People with PCOS are at a higher risk of developing cardiovascular disease, but it's hypothesized that these risk factors may be ameliorated by magnesium intake. According to series of epidemiological evidence and randomized controlled trials, high magnesium intake is associated with a lower risk of major cardiovascular risk factors like metabolic syndrome, diabetes and hypertension, as well as stroke and total cardiovascular disease. A higher serum magnesium concentration is also associated with a lower risk of ischemic heart disease and coronary heart disease. Magnesium plays a role in cardiovascular health by maintaining heart health by regulating heart rhythm, preventing hypertension, and ensuring the health of the blood vessels. [6]



6. Reduces androgen levels



Magnesium supplementation in women with PCOS may help to lower androgen levels indirectly by improving insulin sensitivity and reducing insulin levels. This is due to the fact that increased insulin stimulates the production of androgen hormones by the ovaries in women. [7]




What type of magnesium is best for PCOS? 


Since women with PCOS tend to have lower levels of magnesium, it's essential when supplementing they are getting a highly absorbable and bioavailable form of magnesium. Magnesium glycinate is considered up to 6X more bioavailable than magnesium oxide for example. While magnesium citrate is considered a bioavailable form of magnesium, it can come with uncomfortable gastrointestinal side effects like diarrhea and cramping which is not found with magnesium glycinate. 



How to take magnesium 


The recommended dose of magnesium supplements for women with PCOS ranges from 200-300 mg per day. Magnesium should be taken with food to enhance absorption and can be taken at any time of the day, however taking magnesium it 1-2 hours before bed is recommended in order to support deeper sleep.  [8]

Taking zinc alongside magnesium may offer additional benefits. It's thought that the effects of magnesium and zinc together may further support insulin sensitivity. [9]



Magnesium rich foods for PCOS



Aside from oral magnesium supplementation, focusing on consuming magnesium-rich foods can also be a great way to increase your dietary magnesium intake if you suffer from PCOS. The top magnesium-rich foods include:

  • Pumpkin seeds
  • Almonds
  • Dark chocolate
  • Dark leafy greens
  • Sunflower seeds
  • Bananas
  • Avocados 
  • Salmon
  • Black beans





NutriRise Magnesium Bisglycinate: The Superior Choice



NutriRise is a health and wellness brand providing dietary supplements to support the health of your mind, body, and spirit, including our top-selling Magnesium Bisglycinate, used by thousands of happy customers.

Co-founders Basim & Ramsha Mirza started NutriRise in 2016, fuelled by the desire to transform their own health through the power of nutrition and ancient wisdom. NutriRise is now backed by a world-class team of researchers, chemists, biologists, doctors, and nutritionists. Every supplement we provide is produced in the USA in a CGMP-certified facility for unparalleled safety, purity, and quality.

At NutriRise, we ensure the quality and effectiveness of our Magnesium Bisglycinate by rigorous third-party testing. This stringent protocol helps us guarantee that the Magnesium supplement we offer is of the highest standard. 

We also ensure you're getting the most bioavailable and effective form of Magnesium through a patented chelation process that binds magnesium to glycine to ensure efficacy and maximum results. This delivers the perfect amount of highly absorbable magnesium for sleep support, reduced cramps, muscle health, balanced blood glucose, calmer mood and more. 

Finally, we go beyond just creating and selling products; at NutriRise, we care deeply about the customer experience too. Through our efficient delivery system, we ensure your Magnesium Bisglycinate reaches you in perfect condition. By choosing NutriRise, you can trust in the quality and potency of each product, from our meticulous production processes to its arrival at your doorstep. 




Key Points


  • Magnesium is vital for over 300 enzymatic reactions in the human body.

  • Women with PCOS tend to have lower serum magnesium levels and magnesium deficiency can exacerbate PCOS symptoms such as anxiety, insomnia, and imbalanced blood glucose levels.
  • Magnesium has numerous benefits including improved insulin sensitivity, reduced inflammation, enhanced mood, and better sleep quality.

  • Magnesium has been clinically shown to improve insulin sensitivity in PCOS patients, potentially reducing the risk of type 2 diabetes.

  • Magnesium has anti-inflammatory properties, helping reduce chronic inflammation often associated with PCOS.
  • Magnesium can act as a mood stabilizer, potentially reducing symptoms of depression and anxiety in PCOS patients.

  • Magnesium glycinate is a recommended form of magnesium for PCOS due to its high bioavailability and fewer gastrointestinal side effects.

The recommended magnesium supplement dose for PCOS patients is 200-300 mg per day, preferably taken 1-2 hours before bed.

Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your health care provider before starting any new dietary supplement to ensure safety and efficacy.


Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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