Magnesium for PCOS: Everything you need to know

In a nutshell

PCOS is strongly associated with magnesium deficiency, so magnesium supplementation is recommended for women with PCOS. Magnesium can help to reduce inflammation, blood pressure, and insulin resistance. The science is mixed on the benefits of magnesium supplementation, but there are no risks associated with taking a daily supplement, so it’s worth a try. 

Magnesium is a mineral that supports bone strength, the nervous system, and brain health. It helps to regulate your blood sugar level, aid heart health, and reduce symptoms of premenstrual syndrome (PMS). This essential mineral is present in many foods, from nuts and seeds to leafy green vegetables.

Low magnesium levels are associated with inflammation, high blood pressure, and fatigue. 

Low magnesium levels may be making you feel worse. Unfortunately, there’s no easy way to determine whether you have low levels of magnesium in your body, so it’s not an easy diagnosis. One way of determining whether your magnesium is low is to take a daily supplement and see if your symptoms improve. 

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The link between magnesium and PCOS

Polycystic ovaries syndrome (PCOS) is a metabolic disorder thought to affect up to one in five women of reproductive age. Despite its prevalence, scientists are still learning about this chronic condition (hands up if you think women’s healthcare is underfunded).

A 2012 study published in Gynecological Endocrinology found that women with magnesium deficiency were 19 times more likely to have PCOS than those with typical magnesium levels. Low magnesium levels could be worsening your PCOS symptoms, and a daily supplement might alleviate some of these debilitating symptoms. 

Does magnesium help with PCOS? 

Scientists are still exploring how magnesium can help with PCOS, but we know healthy magnesium levels can alleviate some of the symptoms associated with this condition. If you’re wondering, ‘What does magnesium do for PCOS?’, you’ll be interested in learning about the potential benefits of adequate magnesium. 

Six magnesium benefits for PCOS

1. Magnesium reduces inflammation.

A 2021 study published in the International Journal of Molecular Sciences concluded that women with PCOS may have chronic low-grade inflammation. Inflammation increases the risk of cardiovascular disease and diabetes, so reducing inflammation is vital. 

Low magnesium levels are associated with inflammation. A 2022  published in Nutrients found that magnesium supplementation reduced inflammation. Getting your inflammation under control could leave you feeling much better.

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2. Magnesium reduces insulin resistance. 

Insulin resistance is strongly associated with PCOS. Insulin resistance causes high insulin levels in the blood. High insulin levels cause inflammation and weight gain and increase your risk of serious conditions like cardiovascular disease and diabetes.

A 2017 study published in the Archives of Iranian Medicine found that supplementing with magnesium, zinc, calcium, and vitamin D reduced insulin levels in the body. Look for a daily supplement that contains all of these essential vitamins and minerals.

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3. Magnesium reduces anxiety and depression.

Women with PCOS have an increased risk of suffering from depression and anxiety. 

A 2022 article published in Frontiers found that over a third of participants experienced anxiety, while one in four had suffered from depression. A 2023 research review published in Frontiers found that magnesium supplementation had a positive impact on depression.

A 2017 research review published in Nutrients found some evidence that magnesium reduced anxiety, but the researchers felt more research was needed to confirm these findings. It’s worth noting, however, that there are no risks to taking a magnesium supplement, so it’s worth trying to see if it helps you.

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4. Magnesium lowers blood pressure.

Women with PCOS are more likely to suffer from high blood pressure. A 2024 article published in the American Journal of Preventative Medicine found that both women and adolescents have an increased risk of high blood pressure. High blood pressure raises your risk of serious conditions, such as cardiovascular disease, which is why your healthcare provider monitors your blood pressure each visit. 

A 2023 article published in Current Therapeutic Research found that magnesium supplementation was associated with lower blood pressure readings. The findings were most significant after 12 weeks of supplementation. So, it’s worth supplementing for at least 12 weeks before assessing whether your symptoms have improved.

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5. Magnesium may aid in weight loss.

PCOS is associated with obesity, though it is possible to have PCOS without weight gain and obesity. Obesity can worsen the symptoms of PCOS, so weight loss is often advised, though this can be tricky to achieve when battling the insulin resistance and fatigue associated with PCOS.

Supplementing magnesium for PCOS weight loss may help to reduce PCOS symptoms associated with obesity. A 2020 study published in Critical Reviews in Food Science and Nutrition found magnesium supplementation reduced body mass index (BMI). Losing weight can improve your symptoms.

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6. Magnesium may aid sleep.

Many women with PCOS struggle with sleep. A 2018 study published in the Nature and Science of Sleep found women with PCOS had an increased risk of obstructive sleep apnea and excessive daytime sleepiness. The role magnesium plays in sleep is still up for discussion.

A 2023 research review published in Biological Trace Element Research found the science was inconclusive on whether magnesium aids sleep. However, some studies have found a positive correlation between magnesium supplementation and improved sleep, so it’s worth giving it a go if you’re battling PCOS fatigue. 

The science is mixed

As you can see, the science is still mixed when it comes to magnesium supplementation. While some studies have found benefits, others have failed to see an improvement in symptoms. A 2023 study published in Health Science Reports didn’t find any improvement in the symptoms of participants with PCOS.

There are no guarantees that magnesium supplementation will be the magic wand you’re searching for; however, it’s unlikely to do you any harm, either. The body can easily expel excess magnesium, so the only real risk is the cost of the supplements. Whether you feel that is a risk worth taking is likely to depend on the severity of your symptoms and the impact you think PCOS is having on your daily life. 

Which foods are high in magnesium? 

Adding more magnesium-rich foods to your diet is an easy way to increase your magnesium intake. Magnesium is in many foods and drinks, including water, so it’s impossible to avoid. Magnesium-rich foods include:

• Seeds, including pumpkin and chia seeds
• Nuts, including almonds, cashews, and peanuts
• Leafy greens, including spinach and broccoli 
• Fortified foods, including breakfast cereals and plant milks
• Beans, including black beans, edamame beans, and kidney beans

It’s always worthwhile speaking to your doctor before starting a new diet or supplementation regime. Your doctor will be able to advise you on the best magnesium for PCOS to ensure you get one that is worth the money. There are different types of magnesium, including magnesium citrate and magnesium glycinate for PCOS, so it’s vital to ask which they recommend. Your doctor may also want to run tests before and after supplementation to monitor the effect on your body.

Magnesium for PCOS dose

The recommended daily intake for women aged 19-30 is 310 mg. For women aged between 31 and 50, this rises to 320 mg. Speak to your doctor to find out which magnesium supplement they recommend and what daily dose you should be aiming for to relieve your symptoms.

Final Verdict

Magnesium deficiency is common among women with PCOS. Low levels of magnesium can contribute to various symptoms of PCOS, leaving sufferers feeling even worse. While the science is mixed, there is some evidence that magnesium supplementation could reduce some of the symptoms of PCOS, including inflammation, poor sleep, and high blood pressure.

You can include the amount of magnesium in your diet by including plenty of nuts, seeds, leafy greens, and beans. Depending on your age, you need to eat between 310 and 320 mg of magnesium. Taking a daily magnesium supplement is an easy way to increase your intake. Speak to your doctor to find out which magnesium supplement they recommend to their patients with PCOS.

While the science may be mixed on how well magnesium reduces symptoms, there’s no harm in taking a daily magnesium supplement. Excess magnesium is easily expelled by the body, so you can safely take a supplement to boost your intake to see if it improves your symptoms. It’s worth a try.