Did you know one of the most common nutritional deficiencies in the world is Magnesium? Around 50% of the US population is deficient!

On this episode, you’ll learn why Magnesium is essential for women with PCOS, the connection to birth control, how to get your daily dose from food, and much more!

Often depleted by birth control, Magnesium is a natural anti-inflammatory, making it critical for women with PCOS!

You’ll learn how Magnesium is required to process sugar and how it can be associated with insulin resistance!

Want to learn what and how much to eat to get your daily dose? Tune in to hear all the details or get a summary below!

If you’re a woman with polycystic ovarian syndrome (PCOS) you know how challenging the symptoms of this condition can be! Since PCOS can trigger insulin resistance, inflammation, and hormonal imbalances, often the symptoms of PCOS impact everything from your brain to your heart to your metabolism to your reproductive system. 

Despite PCOS being so challenging to live with, there’s still no cure or quick-fix to ditch the symptoms and thrive despite PCOS. However, you can make long-term change and heal your PCOS using natural methods like exercise, eating a balanced diet, and taking supplements! Today, we’re going to be discussing that last one! 

The best about supplements is that they’re all-natural, but can be imperative to promote your body’s natural processes. Once your body has that support it needs and bodily functions are happening as intended, you can often see healing happen in your body! You gain insulin sensitivity, your inflammation goes down, and your hormones balance—all the things currently giving you your chronic symptoms!

One supplement that can help a ton with polycystic ovary syndrome (PCOS) is magnesium! It’s a super important mineral that’s essential for optimal health, especially with PCOS! So, in this episode we break down the benefits of taking magnesium with PCOS! 

Here’s what you need to know:

Should I Take Magnesium for PCOS?

YES! 48% of people have a magnesium deficiency, but women with PCOS are 19 times more likely to have a magnesium deficiency. So, basically, if you’re a Cyster, the odds aren’t in your favor. And, magnesium is an essential mineral for bringing energy to cells, managing blood sugar levels, promoting proper muscle and nerve function, detoxifying toxins and excess hormones, heart health, mood regulation and more! 

Women with polycystic ovary syndrome (PCOS) need the support of magnesium to improve symptoms and heal root issues stemming from this condition. That’s why supplementation of magnesium oxide and citrate is a good idea for Cysters like us! Here are some of the benefits of magnesium for PCOS:

Improves insulin resistance. 

Magnesium has been shown in studies to regulate insulin secretion, improve glucose metabolism, and support cellular function to improve insulin sensitivity! This is super important, because insulin resistance is the cause of a number of PCOS symptoms, including weight gain, fatigue, and intense cravings. Plus, insulin resistance increases a Cyster’s chance of developing type 2 diabetes and other long-term complications. 

Reduces anxiety, depression, and other mood problems. 

Another struggle many women with PCOS deal with is mood swings and mental health issues. You can find out more about why here, but the good news is, magnesium can help! Magnesium regulates neurotransmitters, cortisol, and brain function to reduce anxiety and improve overall mood. The effect of magnesium on its own won’t turn depression and anxiety around, but when combined with other lifestyle changes, you can hopefully start to feel better mind and body! 

Supports heart health. 

Research also finds that magnesium supplementation can help improve cardiovascular health! This is particularly good for women with PCOS, because heart disease is another common long-term complication of untreated PCOS. Magnesium helps regulate heart rhythm, lower blood pressure, and support overall cardiovascular functioning. 

Relieves PMS symptoms. 

If you’re a Cyster, you know that periods with PCOS can be difficult! However, magnesium supplementation can help relieve cramps, bloating, breast tenderness, mood issues, and headaches that come with your period. 

Reduces inflammation. 

Chronic inflammation is the reason for many PCOS symptoms, including fatigue, digestive problems, body aches, acne, weight gain, and mood swings. However, supplementing with magnesium can help relieve some of that inflammation to get symptom relief! 

Betters sleep quality. 

Getting high quality sleep with PCOS isn’t always easy! That poor sleep can result in worsened insulin resistance, inflammation, and hormonal imbalances, contributing to all of a Cyster’s PCOS symptoms. So, improving your nighttime habits and taking magnesium supplements can help improve your sleep quality and reduce symptoms! 

How Much Magnesium Per Day For A Woman With PCOS?

The recommended daily magnesium intake for women is between 310-360 mg. There are lots of foods that naturally contain magnesium like dark leafy greens, nuts and seeds, whole grains, fish, and fruits! However, even when a balanced diet, it’s hard to get your recommended daily dose, so it’s a good idea to supplement with 100-300 mg of magnesium per day. 

Of course, discuss with your doctor before starting any supplements. A high-quality multi-vitamin like my Ovafit MetaMulti has healthy levels of magnesium oxide and citrate for most women with PCOS at 100 mg!

Talk to your doctor about taking magnesium supplements for PCOS!

Natural supplements are one of the best ways you can start supporting your PCOS healing. Not only does it produce results, but taking natural supplements usually comes with little to no side effects when compared to prescription PCOS drugs. It’s one of the best ways you can start taking care of yourself and investing in your healing!

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While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)

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