The one supplement you need to take if you have PCOS

Women's health needs to be discussed to be understood

Inclusive of both physiological and psychological symptoms, there is a world of medical advice about PCOS. To know how to treat it and what your body needs, it is essential to be curious and stay informed.

PCOS, or “polycystic ovarian syndrome”, affects one in 10 reproductive-aged females in Australia. It is thought to be under-diagnosed, despite being characterised by a variety of symptoms that range from debilitating to deeply emotional. 

Nutritional supplementation is a hot topic when it comes to PCOS. If you have ever researched how to manage PCOS, you will have likely seen a plethora of articles stating, “women with PCOS are 19 times more likely to have a magnesium deficiency,” with a reference to a study in Gynecological Endocrinology. Many of these articles infer that supplementing with magnesium will address PCOS-related issues with glucose, insulin, and blood pressure regulation. 

However, what several of these articles fail to mention is this study was published more than 20 years ago, and further, the study’s authors state, “no correlation was found, however, between the serum concentrations of steroid hormones, or any of the cations in the PCOS patients or the controls.”

In other words, there was no correlation between blood magnesium levels and the levels of hormones that play a role in PCOS.

What do we know about magnesium and PCOS? 

It’s true that people with PCOS tend to have lower dietary magnesium intakes as well as lower levels of magnesium in their blood. But we need to remember that correlation does not necessarily equal causation – having low dietary magnesium intakes does not cause PCOS, and supplementing with magnesium will not cure PCOS. However, increasing your intake of magnesium-rich foods could have other benefits.

Magnesium is required for energy production, glucose metabolism, nerve conduction, bone health, and regulation of cardiovascular function. Many people do not consume the recommended amount of dietary magnesium, which is 320mg/day for most adult women. Magnesium is primarily found in green leafy vegetables, legumes (including peas and lentils), nuts, seeds, and whole grains. Getting five servings of vegetables each day, plus at least four servings per day of whole grain cereals, will get you well on your way to consuming enough dietary magnesium. 

Consuming inadequate dietary magnesium is associated with an increased risk of various health conditions including diabetes and cardiovascular disease. We also know that people with PCOS are at greater risk of developing these conditions. For that reason, consuming plenty of magnesium-rich foods is a particularly good idea for people with PCOS, even if it won’t cure the condition.

Magnesium is required for energy production, glucose metabolism, nerve conduction, bone health, and regulation of cardiovascular function. Image: iStock

Different types of magnesium supplements

If you decide to take a magnesium supplement, it’s important to consider that different supplemental forms of the mineral can have different effects. Also keep in mind that various forms of magnesium, when ingested as a supplement rather than a whole food, can have dangerous drug interactions. 

Magnesium citrate, magnesium hydroxide, and magnesium oxide can have a laxative effect which may be useful in the treatment of constipation. Magnesium glycinate, which is a key ingredient in the viral sleepy girl mocktail, could be a better option for sensitive tummies as it is less likely to have a laxative effect than other forms of magnesium. 

If you decide to take a magnesium supplement, it’s important to consider that different supplemental forms of the mineral can have different effects. Image: iStock

Magnesium supplements are popular for a range of purposes including sleep, anxiety management, and soothing menstrual cramps, however, evidence for these benefits is limited, particularly in people who do not have a magnesium deficiency. 

If you are going to start taking any nutritional supplements, it’s always a good idea to check with your pharmacist for any potential medication interactions and a trusted health professional to determine whether taking this particular supplement is a good idea for you.

Ashleigh Jones is an Accredited Practising Dietitian and leads a team of dietitians at Lite n’ Easy. She is known for her practical, no-BS approach to healthy eating and her experience in helping patients with IBS. You can follow her on Instagram here.

Originally published as The one supplement you need to take if you have PCOS