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. 

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]

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]

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]

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]

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

[10]

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.