EVERY PCOS woman could benefit from getting more magnesium in their diet.
It is as plain and simple as that!
Magnesium is an essential mineral that aids in over 300 different processes in the body. This includes nerve and muscle functioning, blood sugar levels, blood pressure, bone and cell formation, nutrient metabolism, and energy production. These are some pretty important tasks in the body.
If you have PCOS you most likely suffer from:
Insulin resistance or difficulties regulating your blood sugar
Anxiety & Depression
Difficulty with sleep
PMS symptoms- cramps, bloating, cravings
Deficiency in Vitamin D
Well guess what? Magnesium helps with all of these symptoms!!! Talk about a powerhouse!
And what you probably don’t know is that most women with PCOS are deficient in magnesium.
Why are women with PCOS so deficient in magnesium?
There are several reasons why women with PCOS are deficient in magnesium. One of the biggest reasons is when the body is stressed, our body gets rid of magnesium. And let’s face it, most of us are stressed on the regular. The daily pressures of life can really throw our bodies out of whack.
There are also other factors like poor soil conditions, overly processed foods that are stripped of their nutrients, not eating enough vegetables and fruits, too much alcohol, caffeine consumption, certain prescription drugs, and being insulin resistant can all impact how magnesium is absorbed and utilized.
Magnesium Deficiency Symptoms
There is no easy way to test for a magnesium deficiency because magnesium is found in your cells not in your blood. Traditional blood work won’t be able to pick up on a deficiency. As a result you will need to pay attention to symptoms instead. Here are a few red flags to watch for:
Difficulty concentrating and remembering things
High blood pressure
Difficulty falling or staying asleep
Numbness in feet and hands
If you experience any of these symptoms, you should consult with your doctor about taking a magnesium supplement.
How Magnesium Can Help PCOS
Reduces insulin resistance: Magnesium helps glucose enter the cells. Without enough magnesium, glucose can’t get into the cells and this can cause difficulties regulating blood sugar levels and can eventually lead to type-2 diabetes.
Calms the nervous system: Magnesium helps to regulate cortisol and to reduce anxiety. Women with PCOS are more prone to anxiety and higher levels of cortisol. Keeping stress at bay will really reduce symptoms and inflammation in the body.
Aids the thyroid: The thyroid gland is very powerful because it helps to regulate your hormones. If your thyroid isn’t functioning optimally you will feel fatigued and have very little energy. You will also have difficulty losing weight. There is a strong connection between PCOS and thyroid issues.
Supports sleep: Magnesium is good for promoting sleep since it calms down the nervous system. Women with PCOS are two times more likely to be plagued with sleep disturbances. I take magnesium every night just before bed and it definitely helps me with getting some quality sleep.
Activates vitamin D: Magnesium helps vitamin D get absorbed. Vitamin D helps immensely with PCOS symptoms and yet again the majority of women with PCOS are vitamin D deficient and could use supplementation. So in order for you to properly absorb the vitamin D, you will need to have enough magnesium.
Provides relief from period pain: Magnesium helps reduce cramps, bloating, cravings, and sleep disturbances that accompany PMS. It can also help prevent heavy blood flow during your menstrual cycle.
Reduces blood pressure: There is an increased prevalence of hypertension or high blood pressure in women with PCOS. High blood pressure is a risk factor for heart disease. Knowing your blood pressure readings is critical and can save your life. If you numbers are creeping up, it is best to talk with your doctor and come up with a game plan.
Ways You Can Boost Your Magnesium Intake
The best and most efficient way to increase your magnesium intake is through your diet. Diet trumps all but with the busy lives we live today, getting the proper amounts of nutrients can be tough. So be mindful of these foods when planning out your meals to help increase your magnesium intake. Magnesium high foods that you want to incorporate are:
Dark, leafy greens
Some fatty fish like salmon, mackerel and halibut
Magnesium supplementation is a smart choice considering that we know that most women with PCOS are magnesium deficient. When you are looking to incorporate a supplement it is important to note that there are different magnesium types and some forms are absorbed more easily than others. The bioavailability is extremely crucial when choosing a magnesium supplement. Some forms of magnesium can cause a laxative effect so you want to choose wisely.
When it comes to dosing, you want to take a magnesium dosage of about 300-450 mg. I would suggest taking it at bedtime because studies have shown that magnesium can improve fasting blood glucose and insulin levels. There are several different options for supplements:
Magnesium Chelate - it is easily absorbed by the body and it is the kind found in foods.
Magnesium Glycinate - has an increased absorption rate and is the type that is often recommended to individuals with a magnesium deficiency. It is less likely to have a laxative effect. Magnesium glycinate is the type of magnesium that I take daily.
Magnesium Citrate - this type is combined with citric acid. It can have a laxative effect at high doses. It is safe to take and might be a good option if you are someone that suffers from constipation.
Magnesium Chloride Oil - it is an oil form of magnesium that is topically applied to the skin. This way you can bypass the digestive tract, particularly helpful if you have had a tough time tolerating any of the oral options.
Tired of taking another supplement? I know there are so many supplements to take that sometimes the last thing you want to do is pop another pill. Trust me I get it! If you feel this way, then this option is for you!
Sit back and enjoy a nice warm bath.
Epsom salts (magnesium sulfate) work just as well. To reap the benefits you want to soak your entire body for about 20 minutes in warm water with about 1 to 2 cups of Epsom salts. The skin is very porous so the Epsom salts will pull toxins and salts out of the body. Just make sure to drink plenty of water before and after your bath to stay hydrated and increase detoxification. This option is amazing if you have the time. I mean getting your supplements in while you relax in the bath! Sign-me up!
Magnesium and PCOS
Magnesium is crucial for women with PCOS. It offers a host of benefits that help alleviate your PCOS symptoms. Adding magnesium to your diet is easy and affordable and people feel the benefits almost immediately. So don’t wait any longer, start adding this to your diet today!
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