No matter how intentional you are about nutrition and dieting, getting all the right nutrients your body needs to thrive is super hard! One of the most common deficiencies people experience is magnesium.
Magnesium is an important mineral involved in over 300 biochemical reactions in the body, so that means a magnesium deficiency can hinder literally hundreds of bodily processes from nerve and immune function to bone and heart health.
If you’re a woman with polycystic ovary syndrome (PCOS), and your body is already struggling to function at the optimal level, sufficient magnesium is even more important! Magnesium deficiencies can definitely worsen your PCOS symptoms and make taking control of your PCOS a challenge.
Of course, eating magnesium-rich foods like quinoa and spinach is a great start, but it’s not always easy to reach your goal intake every day. Including a high-quality multivitamin that has magnesium can help with this! Magnesium supplementation can also have a beneficial effect on your PCOS weight loss journey.
There are so many benefits of magnesium for PCOS. Studies that evaluate the effect of magnesium supplementation have shown it can potentially improve insulin resistance, inflammation, sleep, anxiety, body pain, and high blood pressure. All this can not only drastically improve the symptoms of PCOS, but it can actually lower your risk of developing type 2 diabetes and other long-term complications of polycystic ovarian syndrome.
But, proper magnesium supplementation isn’t as easy as just grabbing a bottle of vitamins off the shelf and calling it a day. You need the right dosage, type, and quality of magnesium supplement to feel benefits!
So, today, we’re laying out everything you need to know about taking magnesium for PCOS! Here’s what you need to know:
Magnesium Dose For PCOS
The recommended daily intake of magnesium for women of reproductive age is between 310-320 mg a day. However, that same woman averages between 230-250 mg of magnesium a day through food. That’s up to 90 mg short!
Of course, these are averages. It really depends on your diet and lifestyle, but these are good numbers to know when finding the right magnesium-rich multivitamin. Dosage, quality, and type are so important, so you don’t want to just grab anything in the vitamin aisle! So, I’m here to help you find the best magnesium supplement for women with polycystic ovary syndrome (PCOS)!
Can You Take Too Much Magnesium?
Yes, you can! Too much magnesium can throw your electrolytes off balance, and that can cause quite a few issues.
Side Effects of Taking Too Much Magnesium
If you’re currently taking a magnesium supplement and experience any of the following common symptoms, you’re probably taking too much:
- Diarrhea
- Nausea and Vomiting
- Stomach Cramps and Abdominal Pain
- Dehydration
- Low Blood Pressure
- Irregular Heartbeat
- Muscle Weakness
- Fatigue
- Difficulty Breathing
- Confusion
- Kidney Problems
Signs You’re Not Getting Enough Magnesium
Okay, those are the signs it’s too high, but we all know it’s more common for women to have a magnesium deficiency over a surplus! I’ve listed out some common signs that your magnesium status may be too low:
- Fatigue
- Muscle Weakness and Cramping
- Mood Swings
- Difficulty Sleeping
- PMS Symptoms like Bloating and Breast Tenderness
- Hormonal Imbalances
- Headaches and Migraines
- Poor Concentration and Memory
- Irregular Heartbeat
- Weakened Immune System
- Eye Twitches
- Tingling and Numbness in the Hands, Feet, and Face
- Loss of Appetite
- Constipation
What Type of Magnesium is Best for PCOS?
There are lots of types of magnesium, and each one has a different bioavailability and serves your body in a special way. I believe a combination of magnesium citrate and magnesium oxide are best, because magnesium citrate is well absorbed by the body and when combined with magnesium oxide it’s great for digestion, bone health, blood pressure, and more!
Of course, talk to your doctor before starting any new supplements. Go over the dosing information with them and discuss what type may be best for you. Here are other types of magnesium you’ll encounter when shopping around for the perfect supplement:
| Magnesium Type | Health Benefits |
|---|---|
| Magnesium Citrate | As I said, magnesium citrate is super bioavailable, so it absorbs well into the body. It’s a form of magnesium that is combined with citric acid and it’s great for digestive and bone health as well as blood pressure regulation! |
| Magnesium Oxide | Magnesium oxide is magnesium combined with oxygen, and it’s known for its super high magnesium content! It’s not the most bioavailable one out there, but that’s why when combined with magnesium citrate, it’s so powerful. Its biggest benefits come from its improvements to your digestive health. However, magnesium oxide can also help regulate blood pressure and help support bone and muscle health! |
| Magnesium Glycinate | This one is magnesium combined with the amino acid glycine. It’s super bioavailable, and like the other forms of magnesium mentioned so far, it can relieve digestive issues. However, it has also been shown to help with reducing anxiety, promoting relaxation, and improving sleep! |
| Magnesium Malate | Magnesium and malic acid make up magnesium malate. It’s another good one for fatigue and sleeping problems, because it supports energy production and pain relief. |
| Magnesium L-Threonate | This is a newer type of magnesium supplement that’s combined with vitamin C! Its superpower is its potential cognitive benefits and brain health boosts! It has high bioavailability, but few focused benefits specifically for PCOS. |
| Magnesium Lactate | Magnesium lactate is combined with lactic acid and it also has good bioavailability. It can help support muscle function, bone health, and overall wellness. This one is easier on the stomach for people who struggle with the digestive boosts of other forms of magnesium. |
| Magnesium Sulfate | This form of magnesium is combined with sulfate, and it’s most commonly used in baths—yep, this is Epsom salt. While magnesium sulfate can be taken orally under medical supervision, it’s far more popular for topical use. As a bath soak, it’s best known for helping relax muscles, ease soreness, and promote relaxation. Many people also find Epsom salt baths helpful for relieving tension and supporting stress relief after a long day. |
| Magnesium Chloride | Magnesium chloride is magnesium combined with chloride ions and is available as an oral supplement, topical spray, or bath flakes. It has good bioavailability and supports muscle function, nerve signaling, and energy production. Topical and bath forms may help ease muscle aches and promote relaxation, while oral forms support overall magnesium levels—especially for those who don’t tolerate other types well. |
| Magnesium Aspartate | Aspartic acid and magnesium combine to make this last form of magnesium. This one has good bioavailability and can also help with fatigue, nerve function, and bone health. |
How Much Magnesium to Take for PCOS
Since the average woman is short nearly 100 mg of magnesium without a supplement, you should consider taking a supplement with about that dosage! And, don’t worry, if you take a few milligrams of magnesium over the recommended amount, you likely won’t have any negative side effects until your magnesium intake is more than 350 mg per day.
Our MetaMulti vitamin includes 100 mg of magnesium oxide and citrate! This supplement also includes dozens of essential vitamins and minerals to keep your PCOS body running at its best. Because, as your body functions get proper support, you’ll probably see your magnesium supplementation protocol reduces insulin resistance, inflammation, and hormone imbalance!
The MetaMulti not only has nearly all the nutrients you need to thrive, but the supplement is made of the highest quality ingredients and manufactured ethically. My NSF-certification proves it!
You’ll also find that MetaMulti is free of major allergens, dyes, GMOs, additives, and fillers. It’s just the best of the best! And, when you grab the Metabolism Plus bundle, you get a curated set of supplements specific to your needs as a woman with PCOS. This is for you, Cyster!
PCOS Diet With Magnesium: Micronutrients for Symptom Relief
I always recommend women with PCOS try adopting a gluten- and dairy-free anti-inflammatory diet. It cuts out some foods that are likely triggering symptoms, but focuses more on what nutrients you should prioritize for optimal support. Fiber, healthy fats, protein, and complex carbs are all essential to easing inflammation, stabilizing blood sugar, and balancing hormones.
Supplements can be incredibly powerful and are one of the best ways to ensure you’re meeting your daily vitamin and mineral needs. However, micronutrients consumed through food are usually more bioavailable and better absorbed, balanced, and utilized by the body. So, don’t underestimate their value! With PCOS, ensure you’re eating plenty of foods rich in inositol, iron, zinc, vitamin D, and magnesium.
Since magnesium is our focus for this post, here are some foods high in magnesium:
Nuts & seeds
- Pumpkin seeds
- Almonds
- Cashews
- Sunflower seeds
- Chia seeds
- Flaxseeds
Leafy Greens
- Spinach
- Swiss chard
- Kale
- Collard greens
Legumes
- Black beans
- Chickpeas
- Lentils
- Edamame
Whole Grains
- Quinoa
- Brown rice
- Oats
- Buckwheat
Other Magnesium-Rich Foods
- Avocado
- Dark chocolate (70%+ cacao)
- Bananas
- Tofu
Can Magnesium Cause Acne?
No. Magnesium doesn’t cause acne. More often, it actually helps improve breakouts. It does this by lowering inflammation and managing stress hormones, which are two common acne triggers. That said, taking very high doses of magnesium—or using forms your body doesn’t tolerate well (like magnesium oxide)—can cause gut irritation. In some cases, digestive stress can indirectly show up on the skin.
Best forms of magnesium for managing acne:
- Magnesium Glycinate
- Magnesium Malate
- Magnesium Citrate
- Magnesium L-Threonate
Does Magnesium Help With Cortisol Levels?
Yes! Magnesium is extremely beneficial for regulating cortisol. Cortisol is your primary stress hormone, and adequate magnesium intake can help lower it by calming the nervous system, improving sleep quality, and supporting your body’s natural stress response.
Best forms of magnesium for reducing cortisol levels:
- Magnesium Glycinate
- Magnesium L-Threonate
- Magnesium Malate
- Magnesium Taurate
- Magnesium Citrate
Magnesium Citrate For Fertility
Magnesium can have a powerful impact on a woman’s reproductive health. Many fertility challenges Cysters face stem from inflammation, hormonal imbalances (notably high androgens), and blood sugar dysregulation. By reducing inflammation, supporting healthy hormone detoxification, and improving insulin sensitivity, certain forms of magnesium can help create a more supportive environment for conception and a healthy pregnancy.
Best forms of magnesium for improving fertility:
- Magnesium Glycinate
- Magnesium Citrate
- Magnesium Malate
- Magnesium Taurate
- Magnesium L-Threonate
Women of reproductive age should get between 320-320 mg of magnesium per day!
Want to know more about magnesium supplementation? Check out my post on magnesium for PCOS and my episode of A Cyster and Her Mister about magnesium! These can help you really understand why this nutrient is such a big deal!
You can also find more recommended supplements and PCOS health resources on the Ovafit blog. I’m here to help you live your absolute best life free of PCOS symptoms! Let’s do it together!