Magnesium Deficiency and PCOS | Symptoms, Signs and Treatment
What is Magnesium and why is it important?
Magnesium is a key player in many of the body's processes, and helps regulate blood sugar, insulin levels, and hormone production. According to a study in the Journal of Gynecology and Endocrinology, women with a magnesium deficiency are 19 times more likely to have PCOS.
“Magnesium is a mineral that our bodies rely on to feel fit, healthy and full of vitality,” nutritionist Fiona Tuck
Magnesium and Women with PCOS
If you're a woman with PCOS, you may want to pay attention to your magnesium intake. A deficiency of this mineral has been linked to an increased risk of type 2 diabetes, as well as worse health outcomes in general.
In this article, we are going to dive into symptoms of magnesium deficiency, and ways you can increase your magnesium levels naturally.
Am I suffering from Magnesium deficiency?
There is a possibility you could be suffering from a magnesium deficiency and not know it, as a large number or people (based on a recent study) are deficient and have no idea!
Studies show that as many as half of all Americans do not consume enough magnesium. Magnesium deficits have been tied to loss of appetite, nausea, vomiting, fatigue, weakness, allergies, asthma, attention deficit disorder, anxiety, heart disease. However, those can be caused by a lot of things.
If you're worried you might be deficient in magnesium, read on for some signs and symptoms to look out for. Unfortunately, there's no single good or easy test to measure levels of magnesium in the body. Blood levels can be unreliable, as most of the body's magnesium is stored in the bones. If blood levels of magnesium start to become low, the body will start drawing it from the bones to keep up blood levels, which can lead to deficiency over time. So if you're worried about your magnesium intake, keep an eye out for these telltale signs and symptoms.
Common Magnesium Deficiency Symptoms in Women with PCOS
Here are symptoms to look for if you think you may be Magnesium Deficient:
High Blood Pressure
Poor Memory/Brain Fog
Hirsutism (Unwanted Hair Growth)
Delayed Recovery from Exercise
Thinning hair on the head
If you have any of these symptoms, we recommend consulting your doctor about your options or trying to get more Magnesium through leafy green vegetables or trying a Magnesium supplement.
How to Increase Your Magnesium Levels Naturally
“Magnesium is found in a variety of foods, but the best sources tend to be green leafy vegetables, raw cacao, nuts and seeds,” - nutritionist Fiona Tuck.
Food Sources of Magnesium
If you're looking to up your magnesium intake, you can get Magnesium naturally from food such as raw cacao or dark chocolate, avocados, green leafy greens, and fruits which are all great sources of the nutrient. You can also get your magnesium from nuts and seeds, beans and whole grains.
While getting nutrients from food is always the best route, if you're deficient, these foods might not provide enough of the mineral.
More examples of food sources with Magnesium: Green leafy vegetables (e.g. Spinach and Kale), Fruit (Figs, Avocado, Banana and Raspberries), Nuts and seeds, Legumes (Black Beans, Chickpeas and Kidney Beans), Vegetables (Peas, Broccoli, Cabbage, Green Beans, Artichokes, Asparagus, Brussels Sprouts), Seafood (Salmon, Mackerel, Tuna), Whole grains (Brown Rice and Oats), Raw cacao, Dark Chocolate, Tofu, Baked Beans
Magnesium supplements are another great option to increasing your magnesium levels. Ovary Good by S'moo contains a full serving of Magnesium and is a supplement created for women with PCOS. Just one scoop a day is all you need.
Why Do Women With PCOS Lack Magnesium?
While women with PCOS and other metabolic conditions may be magnesium deficient, there are many factors that can affect magnesium levels. One theory is that chronic insulin lowers magnesium levels, but there are many other potential causes of magnesium deficiency including:
High stress levels which is common in PCOS
Eating a diet that's low in fruits, vegetables, and whole grains can make it tough to get enough magnesium.
Drinking a lot of alcohol
Consuming refined foods like breads, crackers, some cereals, and baked goods.
High protein diets can make it hard for for your body to absorb magnesium
Too much of certain nutrients such as sodium, calcium, or iron which can effect absorption of Magnesium
Certain medications such as birth control pills
When it comes to magnesium, there are a whole lot of different factors that can affect its levels. That's why it's so important for women who have PCOS to make sure they're getting enough of this important mineral.
Why Taking Magnesium Can Help
Having enough Magnesium has a lot of benefits, especially for women with Polycystic Ovarian Syndrome (PCOS). Some benefits include:
Improved Insulin Resistance
Magnesium can improve insulin resistance and reduce your risk for developing type 2 diabetes.
Lowers Androgen Levels
Magnesium may help lower testosterone levels and unwanted symptoms associated with elevated androgen levels.
Improves Mood & Reduces Anxiety
Anxiety is common symptom in women with PCOS. Magnesium works to calm the excitability of the nervous system to help reduce anxiety.
One study found that Magnesium plus Zinc supplements lowered inflammation in women with PCOS.
Promotes Better Sleep
Magnesium helps to promote feelings of calm, and relaxation and a healthy circadian rhythm.
Provides PMS Relief
Magnesium is a safe and effective treatment for relieving the symptoms of premenstrual syndrome such as bloating, cramping, cravings and mood swings.
May Reduce or Prevent Migraines
A common symptom of PCOS is migraines. Magnesium works to relax blood vessels and may help relieve or reduce symptoms of migraines and headaches.
How Much Magnesium Should I Take for PCOS?
The Recommended Dietary Allowance (RDA) for magnesium is around 320 milligrams (mg) of magnesium per day.
However, just like anything, amounts can vary on your individual goals and circumstance.
A combination of a magnesium supplement a few times a week and tons of fruits and veggies can do wonders in helping manage PCOS symptoms naturally.
If you're looking to try something new to manage your PCOS, we recommend checking out Ovary Good, our best selling Hormone Balance Powder that has a full serving of magnesium, plus 6 other vitamins, minerals and herbs for PCOS management.
We wish you the best on your journey, and we're here if you have any questions!
This content is strictly the opinion of S'moo and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician.
All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither S'moo nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content.
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