Magnesium: A Secret Weapon for PCOS
When it comes to managing PCOS through nutrition, magnesium isn’t always the first nutrient that might come to mind. However, new research is shining a spotlight on this vital mineral and its role in PCOS symptom management.
What is PCOS?
PCOS is a complicated hormonal condition that affects up to 20% of women and non-binary people and is the most common hormonal disorder in people who menstruate. It involves the over-production of androgens (such as testosterone) by the ovaries, which leads to symptoms such as hair loss, hirsutism, acne, and infertility. Many people with PCOS experience insulin resistance, and there is also a documented increased risk of developing conditions such as type 2 diabetes and heart disease in people with PCOS. For more info on PCOS, check out this blog post.
What is Magnesium and What Does it Do?
Magnesium is one of the most abundant minerals in the human body - the adult human body contains around 25mg of magnesium on average. It is vital for a huge range of bodily processes and is a co-factor in some 300 enzymatic reactions in the body. Magnesium plays a role in cellular energy production, heart health, muscle contraction and relaxation, nervous system health, blood pressure regulation, glucose and insulin regulation, and more. Unfortunately, a Western diet low in magnesium-rich foods, as well as busy lifestyles filled with chronic stress
Assessing for magnesium deficiency is difficult, because most of our magnesium is inside cells and bone tissue, rather than in the blood. However, there are certain signs and symptoms that may indicate you have low magnesium levels:
Muscle cramps
Fatigue
Stress - high stress depletes magnesium levels quickly
Nausea or low appetite
Magnesium and PCOS
New research linking magnesium and PCOS shows just how important this mineral is for hormone health, especially when it comes to insulin-resistant PCOS. Magnesium is an essential trace mineral that people with PCOS are more likely to be deficient in. It is required for over 600 processes in the body! Just some of its important roles include:
Helps with cellular energy production and mitochondrial function
Assists with insulin regulation and transport of sugar into cells from the blood
Used in the production of hormones including oestrogen and testosterone
Regulates the HPA axis (fight-or-flight response) and reduces nervous system overactivity
Activates vitamin D in the body - particularly important for people with PCOS, because low vitamin D is strongly correlated with hormonal and metabolic imbalances in PCOS.
Improves sleep quality - people with PCOS are significantly more likely to suffer from poor sleep, particularly if they have cortisol dysregulation. Magnesium can help with improving sleep and balancing cortisol.
A study from 2012 found that low serum magnesium levels led to a 19-fold increased risk of developing PCOS. What’s more, so many people with PCOS suffer from chronic stress (often due to the symptoms of their condition). This makes it especially important to ensure adequate magnesium status, because stress itself can deplete magnesium stores, and magnesium is important for regulating our nervous system and fight-or-flight response.
As mentioned above, magnesium is important for insulin regulation and the transport of sugar from the blood into cells, and this important role is reflected in PCOS. Improved magnesium status in those with PCOS is associated with reduced insulin resistance and lower blood glucose levels, and even with lower testosterone levels. Although few studies have investigated the effect of magnesium supplementation on its own, multiple studies of magnesium combined with various other nutrients such as zinc and vitamin E have found improvements in insulin, blood glucose, testosterone levels, and even reducing inflammation and oxidative stress. The positive results of these studies is particularly impressive considering most of the studies of magnesium supplementation used magnesium in the form of magnesium oxide, which has much poorer bioavailability than other varieties of magnesium supplement.
Boosting Your Magnesium Levels Naturally
Boosting your magnesium intake can be really easy, even without taking supplements! Magnesium is abundant in a huge range of plant-based foods, including:
Dark green leafy vegetables like broccoli, bok choy, spinach, silverbeet
Legumes, such as lentils and black beans
Nuts and seeds - pumpkin seeds, chia seeds, almonds, cashews
Oats and whole grains
Bananas, avocados, figs, kiwifruit, blackberries, raspberries
You can also increase your magnesium levels by adding Epsom salts to your bath. The skin is highly absorbent and is very efficient at absorbing magnesium this way. Simply add a cup or two of Epsom salts to a warm bath and enjoy a relaxing soak. This is a particularly good way to increase your magnesium levels if you’ve been experiencing leg cramps, or if you’ve been experiencing high stress.
Magnesium Supplements
If you do wish to use a magnesium supplement, be aware that not all supplements are created equal. Many magnesium supplements available on the shelf use magnesium oxide, which has low bioavailability - it is difficult for the body to break down and absorb. This means it is great for issues like constipation, but not so well suited for PCOS where you need to actually absorb the magnesium! Instead, opt for supplements that contain magnesium in the form of magnesium glycinate or magnesium chelate, which are much easier for the body to break down and absorb. If you have any concerns or are already taking other supplements or medications, it is always best to discuss your options with your naturopath or healthcare provider before using any new supplement.
Want to learn more about ways to improve your health and reduce PCOS symptoms? If you’d like additional support to manage your PCOS symptoms naturally, click here to book your appointment.
About the Author
Lizzie Stow is a degree-qualified naturopath from Newcastle, Australia.
To find out more about Lizzie, click here.
To book an appointment with Lizzie click here.
References
ElObeid, T., Awad, M. O., Ganji, V., & Moawad, J. (2022). The impact of mineral supplementation on polycystic ovarian syndrome. Metabolites, 12(4).
Luo, X., Cai, W.-Y., Ma, H.-L., Cong, J., Chang, H., Gao, J.-S., Shen, W.-J., Wang, Y., Yang, X.-M., & Wu, X.-K. (2021). Associations of serum magnesium with insulin resistance and testosterone in women with polycystic ovary syndrome. Frontiers in Endocrinology, 12.
National Institutes of Health Office of Dietary Supplements. (2022). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Sharifi, F., Mazloomi, S., Hajihosseini, R., & Mazloomzadeh, S. (2012). Serum magnesium concentrations in polycystic ovary syndrome and its association with insulin resistance. Gynecological Endocrinology, 28(1).
Sharma, P., Gupta, V., Kumar, K., & Khetarpal, P. (2022). Assessment of serum elements concentration and polycystic ovary syndrome (PCOS): Systematic review and meta-analysis. Biological Trace Elements Research, 200, 4582–4593.