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The Ultimate Guide on Magnesium Dose For PCOS

The Ultimate Guide on Magnesium Dose For PCOS

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 are a great start, but you’ll likely get the most benefit from a high-quality multivitamin that includes magnesium! Magnesium supplementation can make a huge difference on your PCOS weight loss journey.

There are so many benefits of magnesium for PCOS. Magnesium has been shown to potentially improve insulin resistance, inflammation, sleep, anxiety, body pain, and 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 if reproductive age is between 310-320 mg a day. However, that same woman averages between 230-250 mg a day of magnesium 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 is so important, so you don’t want to just grab anything off the shelf! So, I’m here to help you find the best magnesium supplement for women with PCOS!

Too much Magnesium vs not enough

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 you’re 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
What Type of Magnesium is Best For PCOS?

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 TypeHealth Benefits
Magnesium CitrateAs 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 OxideMagnesium 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 GlycinateThis 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 further support relaxation and sleep!  
Magnesium MalateMagnesium 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-ThreonateThis 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 LactateMagnesium 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 ChlorideThis form of magnesium is combined with chloride ions, and it’s sometimes taken as a supplement, but it’s often used in baths! Yep, it’s “Epsom salt.” As a supplement, it can help with muscle function, nerve transmission, and energy production. But, as a bath soak its biggest benefit is definitely its ability to ease constipation and muscle aches!
Magnesium AspartateAspartic 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.
Table of Magnesium bioavailability and health benefits

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, it can start better managing 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!

Metabolism Plus

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!