Polycystic ovary syndrome (PCOS) is a complex disorder affecting millions of women worldwide. It often leads to symptoms such as irregular periods, weight gain, acne, and brings with it an increased risk of other health conditions like type 2 diabetes.
As women with PCOS navigate these challenges, many turn to supplements in the hopes of finding relief. I have noticed that among the various options, magnesium has been gaining attention for its potential benefits in managing PCOS.
But what exactly does magnesium do for PCOS, and is it safe to use? In this blog post, we explore the role of magnesium in the body, its specific benefits for those with PCOS, potential risks, and the recommended dosages.
Whether you’re considering magnesium as part of your PCOS management plan or simply curious about its effects, this guide will provide you with the essential information to make an informed decision!
What is magnesium?
Magnesium is the fourth most abundant mineral in the body after calcium, iron, and potassium.
It is a vital mineral that plays a crucial role in over 300 biochemical reactions in the body, including energy production, muscle and nerve function, blood sugar regulation, and bone health.
PCOS has been found to be related to magnesium deficiency. In fact, research has found that women with PCOS are more likely to not eat enough magnesium-rich foods and have a greater likelihood of being magnesium deficient.
Benefits of magnesium for PCOS
Magnesium is touted to have several benefits for PCOS. Let’s look at them and what the evidence shows.
May improve insulin sensitivity
Magnesium plays a role in insulin signalling, and low magnesium levels are associated with insulin resistance.
Supplementing with magnesium may help improve insulin sensitivity, thus improving glucose control and reducing the risk of type 2 diabetes in PCOS.
However, other studies have found no correlation between magnesium levels and insulin sensitivity.
Overall, it appears that the jury is out on the association between magnesium and insulin resistance. However, seeing as women with PCOS are already likely to be deficient in magnesium, there’s likely no harm in trying to boost its levels with the hope that it may improve blood sugars.
May reduce inflammation
Women with PCOS often experience grumbling chronic low-grade inflammation, which can exacerbate symptoms and contribute to insulin resistance.
Magnesium has anti-inflammatory properties, which may help reduce markers of inflammation like C-reactive protein (CRP) and nitric oxide (NO).
May improve mental health
Magnesium is known to have a calming effect on the nervous system. It helps to regulate neurotransmitters that influence mood. Several studies have shown its usefulness in improving mental health conditions.
Magnesium can potentially have a beneficial effect on anxiety and depression, conditions that are commonly reported among women with PCOS. Magnesium alone may not be enough to treat anxiety and depression on its own, but it may be a useful adjunct to medication and mental health counselling if you struggle with mental illness.
May help with PMS pain and menstrual cramps
Magnesium is known for its muscle-relaxing properties and has been shown to reduce menstrual pain and cramps, which are all too common among women with PCOS.
A literature review published in 2017 concluded that magnesium supplementation is effective in the prevention of painful periods, premenstrual syndrome (PMS), and menstrual migraines.
May improve sleep
Everyone seems to be talking about magnesium for improving sleep quality these days. But surprisingly, the evidence supporting these claims is quite poor.
A systematic review of three randomized controlled trials found that magnesium supplementation did not improve sleep quality in adults with insomnia.
However, given that oral magnesium is very cheap and widely available, magnesium supplements (less than 1 g quantities given up to three times a day) may be used for insomnia without much risk. Or even better, eat foods high in magnesium throughout the day like pumpkin seeds, almonds, spinach, and potatoes.
Sleepy Girl Mocktail
Hello, beauty sleep! This viral calming mocktail combines ingredients known for their relaxing properties, like chamomile, tart cherry juice, and a hint of magnesium to promote better quality sleep. It’s perfect for winding down in the evening!
Ingredients:
- 1 cup chamomile tea, brewed and chilled
- ½ cup tart cherry juice (known for its natural melatonin content)
- ¼ cup coconut water (for hydration and electrolytes)
- A pinch of magnesium powder
- 1 tablespoon fresh lemon juice
- 1 teaspoon honey or maple syrup
- Ice cubes
- Fresh mint leaves or a lemon slice for garnish
Instructions:
- Brew the tea: Steep a chamomile tea bag in hot water, then allow it to cool completely.
- 2. Combine liquids: In a shaker or a large glass, mix the cooled chamomile tea, tart cherry juice, coconut water, lemon juice, and honey or maple syrup if using. Stir well to combine.
- 3. Add magnesium: Add it to the mixture and stir until it’s fully dissolved.
- Serve: Fill a glass with ice cubes and pour the mocktail mixture over the ice. Garnish with fresh mint leaves or a lemon slice.
How do I know if I have a magnesium deficiency?
Magnesium deficiency is actually very common. It’s estimated that around 50% of people in North America don’t get enough magnesium due to diets lacking in magnesium-rich foods, such as leafy greens, nuts, seeds, and whole grains. The soil is also being depleted of important nutrients as we continue to industrialize agriculture in Canada.
For us PCOS girlies, the prevalence of magnesium deficiency is much higher due to insulin resistance, chronic inflammation, and absorption differences.
Magnesium deficiency can manifest in mysterious ways (or may not show up at all). Signs might include:
- Muscle cramps
- Painful menstrual cramps
- Fatigue
- Weakness
- Irritability
- Anxiety
- Heart palpitations or arrhythmias
- Nausea
- Loss of appetite
- Tingling and numbness
Only 1% of the body’s magnesium is found in the blood, so it’s quite challenging to detect a deficiency through standard blood tests alone. Nonetheless, your doctor may order a few blood tests if they are concerned, including serum magnesium, serum calcium, and PTH.
If you think you might have a magnesium deficiency, chat with a healthcare provider who can guide you on the appropriate tests and recommend dietary changes or supplements if needed.
How much magnesium do I need?
The recommended daily allowance (RDA) for magnesium in adult women is 320 mg. If you are taking magnesium for PCOS, this is the dosage you should be looking for.
There are various types of magnesium supplements. The best magnesium supplement for PCOS is magnesium glycinate. It is well absorbed and has less side effects. There are other forms like magnesium aspartate, citrate, lactate, and chloride that are also well absorbed and bioavailable.
Magnesium oxide and magnesium sulfate generally have lower absorption rates, so I would stay away from those.
What foods contain magnesium?
Foods like chocolate, avocados, leafy greens, fruits, nuts, seeds, beans, and whole grains are great sources of magnesium and should be eaten daily. In general, processed foods do not contain much magnesium.
Whole foods are your friend!
- 1 ounce (28 grams) of pumpkin seeds: 168 mg of magnesium
- 1 cup of cooked spinach: 157 mg of magnesium
- 1 cup of cooked Swiss chard: 150 mg of magnesium
- 1 cup of cooked quinoa: 118 mg of magnesium
- 1 ounce (28 grams) of almonds: 80 mg of magnesium
- 1 ounce (28 grams) of dark chocolate: 64 mg of magnesium
- ½ cup of black beans: 60 mg of magnesium
- 1 medium avocado: 58 mg of magnesium
- 1 banana: 32 mg of magnesium
- ½ cup of cooked oatmeal: 30 mg of magnesium
Tips for eating more magnesium
- Incorporate leafy greens like spinach, Swiss chard, and kale in your meals
- Snack on nuts and seeds, such as almonds, cashews, pumpkin seeds, or sunflower seeds, throughout the day.
- Choose whole grains, such as quinoa or brown rice when incorporating a carbohydrate into your meal.
- Eat 1-2 servings of legumes and beans each week.
Are there risks to taking magnesium supplements?
Since magnesium is water-soluble, toxicity is rare because excess amounts are usually peed out. However, consuming super high doses (we’re talking three to five grams per day) can lead to side effects such as diarrhea, stomach upset, and dehydration.
If you have kidney disease or heart conditions, consult your doctor before taking magnesium supplements.
The bottom line on magnesium for PCOS
As a PCOS dietitian, it is my opinion that, as long as you are obtaining sufficient magnesium through a balanced whole-foods diet, magnesium supplementation is not necessary. In fact, the latest 2023 PCOS guidelines do not mention magnesium glycinate for PCOS as a recommendation.
Nonetheless, normal doses of magnesium supplementation are generally harmless, and you may find some benefit to your blood sugars, sleep quality, mental health, and period pain. As science continues to study magnesium’s effects in PCOS, we will have more robust recommendations.
The best way to ensure you are maximizing your nutrition is to consult an expert PCOS dietitian who can recommend foods and supplements to help you reach your PCOS goals.
If you want to work with a PCOS dietitian, contact me. As a Halifax dietitian, I see clients from all over Nova Scotia.
This is just one piece of the puzzle. For a deeper dive into the most helpful nutrients for hormone balance, blood sugar support, and more, head over to the full breakdown of PCOS supplements that actually work.
Looking for more women’s health nutrition tips?
I’ve got your back! Improve your eating habits with my PCOS Plate EBook and get back to what truly makes you feel good, inside and out. As a nutritionist specializing in PCOS, I’ve got the knowledge and experience to help you improve your health and glow from the inside out.
What are you waiting for? Get your copy HERE for delicious recipes, simple hacks, and tips for eating well with PCOS.
Madison is a Registered Dietitian and Certified Diabetes Educator passionate about helping women with PCOS navigate nutrition with confidence. Through science-backed nutrition and lifestyle strategies, she shares practical, sustainable approaches to support hormone health, blood sugar balance, and a healthier relationship with food — one meal at a time.