The importance of magnesium for PCOS and how to get more of it in your diet

Magnesium is a crucial mineral that plays many important roles in the body. It is involved in over 300 biochemical reactions, including those related to insulin sensitivity, hormone balance, and stress management. 

Insulin resistance drives PCOS symptoms for an estimated 90% of those diagnosed, which means that the body has difficulty using insulin effectively. This can lead to high blood sugar levels, weight gain, and other metabolic disturbances. Magnesium has been shown to improve insulin sensitivity, making it potentially beneficial for those with PCOS.

Magnesium can also help regulate hormones in the body, such as estrogen, progesterone, and testosterone, which are often unbalanced in women with PCOS. Magnesium also plays a role in stress reduction, which is important as stress can worsen PCOS symptoms. Lastly, research has shown many people diagnosed with PCOS are deficient in magnesium.

How can you get more Omega-3 Fatty Acids in your Diet?

Leafy Greens: Spinach, kale, and collard greens are all good sources of magnesium. 

*Try adding leafy greens to salads, smoothies, or stir-fries.

Nuts and Seeds: Almonds, cashews, and pumpkin seeds are all high in magnesium. 

*Try adding them to yogurt, oatmeal, or trail mix.

Whole Grains: Whole grains such as brown rice, quinoa, and oats are also good sources of magnesium. 

*Try using these grains as a base for meals, such as in stir-fries, salads, or grain bowls.

Legumes: Lentils, chickpeas, and black beans are all high in magnesium, fiber, and protein. 

*Try adding them to soups, stews, or salads.

Fatty Fish: Fatty fish such as salmon, mackerel, and sardines are not only high in omega-3 fatty acids but also a good source of magnesium. 

*Try incorporating fish into your diet at least twice a week.

Avocado: Avocado is a nutrient-dense fruit that is high in healthy fats, fiber, and magnesium. 

*Try adding it to salads, smoothies, or as a topping for toast.

Dark Chocolate: Dark chocolate is a delicious source of magnesium, with a one-ounce serving providing around 16% of the recommended daily intake. Look for dark chocolate with at least 70% cocoa content for the most health benefits.

What about magnesium supplements?

I typically recommend getting at least 2mg and up to 6mg of magnesium daily. I always recommend a food first approach (meaning I want you to get your magnesium through the foods listed above), but supplements are an option if you still feel like you need more magnesium. There are different types of magnesium supplements that have different benefits, but my favorites are listed below. My two favorites are included below.

Final Thoughts

Magnesium is an important nutrient for managing PCOS symptoms such as insulin resistance, hormone imbalance, and stress. By incorporating magnesium-rich foods into your diet, you can improve your magnesium levels and hopefully also improve your PCOS symptoms. Remember to focus on nutrient-dense foods and tune in to your body's hunger and fullness cues.

If you are looking for more help to increase the magnesium in your diet, check out my Happy & Healthy with PCOS program that includes recipes and meal plans that will help you get the magnesium you need.

Resources

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