Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects approximately 10% of women of reproductive age. A range of symptoms characterizes it, including irregular periods, excess hair growth, acne, and weight gain. PCOS is also associated with an increased risk of diabetes, heart disease, and fertility problems.
One nutrient that may be especially beneficial for individuals with PCOS is magnesium. Magnesium is a mineral that plays a crucial role in many bodily functions, including energy production, muscle and nerve function, and bone health. It is also involved in the regulation of hormones and blood sugar levels.
Benefits of magnesium for PCOS
Here are some of the potential benefits of magnesium for PCOS:
It may improve insulin sensitivity
Insulin resistance is a common problem in individuals with PCOS and is characterized by the body’s inability to use insulin properly. This can lead to high blood sugar levels and an increased risk of diabetes. Some studies have found that magnesium supplements may improve insulin sensitivity and reduce the risk of diabetes in women with PCOS.
May reduce inflammation
Inflammation is thought to play a role in developing PCOS and is associated with an increased risk of heart disease. Magnesium has anti-inflammatory properties and may help to reduce inflammation in PCOS.
May improve fertility
PCOS is a leading cause of fertility problems, and individuals with PCOS often have difficulty getting pregnant. Magnesium may help to improve fertility in individuals with PCOS by regulating hormone levels and improving insulin sensitivity.
Related: PCOS Fertility Diet Plan
It may reduce anxiety and depression.
PCOS is associated with an increased risk of anxiety and depression, and individuals with PCOS often experience high-stress levels. Magnesium has been shown to have a calming effect and may help to reduce stress and improve mood in individuals with PCOS.
Related: 5 Best Natural Ways To Get Rid Of Anxiety
May improve sleep
Sleep problems are common in individuals with PCOS and can be caused by hormonal imbalances and high-stress levels. Magnesium may help to improve sleep quality in individuals with PCOS by relaxing the muscles and promoting a sense of calm.
It’s important to note that while magnesium supplements may provide some benefits for women with PCOS, it’s always a good idea to speak with a healthcare provider before starting any new supplement regimen. In addition, magnesium supplements can interact with certain medications and may not be appropriate for everyone.
Magnesium Supplements for PCOS
Magnesium is an essential mineral that plays a role in many bodily functions, including muscle and nerve function, protein synthesis, and bone health. It is possible to get sufficient magnesium from a well-balanced diet. However, some people may take a supplement to ensure they get enough magnesium. Here are some options for magnesium supplements for PCOS and nutritional deficiency of mg:
Magnesium oxide
This commonly used form of magnesium is relatively inexpensive and can be found in many over-the-counter supplements. However, the body does not absorb it very well, so it may not be the best option for those seeking to increase their magnesium levels.
Magnesium Citrate
This form of magnesium is more easily absorbed by the body than magnesium oxide and is often used to treat constipation. It is available in capsule and liquid form.
Magnesium Glycinate
This form of magnesium is well absorbed by the body and is often used to treat magnesium deficiency. It is available in capsule and powder form.
Magnesium chloride
This magnesium is available in liquid form and is often used to treat low magnesium levels.
Talking to a healthcare provider before taking any supplement is essential, as magnesium can interact with certain medications and may have high-dose side effects.
Related: 3 Best Recommended Magnesium Supplements For PCOS
Dietary Sources of Magnesium
In addition to supplements, it’s also essential to get adequate magnesium through the diet. Good dietary sources of magnesium include:
- Leafy green vegetables: Spinach, kale, and other leafy greens are good sources of magnesium.
- Nuts and seeds: Nuts and seeds, such as almonds, cashews, pumpkin seeds, and sesame seeds, are high in magnesium.
- Whole grains: Whole grains, such as oats, quinoa, and brown rice, are a good source of magnesium.
- Legumes: Legumes, such as beans, lentils, and chickpeas, are high in magnesium.
- Avocado: Avocado is a good source of magnesium.
- Fish: Fish, such as salmon and mackerel, are a good source of magnesium.
- Dark chocolate: Dark chocolate is high in magnesium, although it is also high in calories and should be consumed in moderation.
It’s essential to include a variety of these foods in your diet to ensure you get enough magnesium. It’s also important to note that the body absorbs magnesium from different sources differently, so it’s a good idea to include a variety of sources in your diet.
Related: 7 Foods to avoid in PCOS
In conclusion, magnesium may provide a range of benefits for individuals with PCOS, including improving insulin sensitivity, reducing inflammation, improving fertility, reducing anxiety and depression, and improving sleep. However, while supplements may be an option, you must speak with a healthcare provider and get adequate magnesium for PCOS through the diet.
References:
- “Polycystic Ovary Syndrome (PCOS).” Mayo Clinic, Mayo Foundation for Medical Education and Research, 8 Mar. 2021, www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353443.
- “Magnesium.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, www.niddk.nih.gov/health-information/minerals/magnesium.
- “Magnesium in the Prevention and Management of Diabetes.” Diabetes Care, American Diabetes Association, 1 Jan. 2003, www.ncbi.nlm.nih.gov/pmc/articles/PMC1794037/.
