When I was first diagnosed with PCOS, I refused all medications. Being a nutrition student, I knew there had to be other ways to reverse my symptoms.

 

Along my journey I tried A LOT of diets, supplements and lifestyle practices until I found the formula that worked for me.

 

There are many different recommendations for supplements that may help reverse or alleviate PCOS symptoms, and the mineral Magnesium is one.

 

I was asked recently in my private Happy Hormones Sisterhood community on Facebook whether or not Magnesium was truly beneficial for PCOS. Is it worth trying? Does it live up to the hype?

 

Read on to find out.

 

To truly understand whether using Magnesium supplements will help you PCOS, you must understand what PCOS actually is and what the underlying root causes are.

What’s PCOS All About?

 

For a fully detailed article on what PCOS is, check this out. 

 

Simply put, PCOS is an endocrine disorder that effects many organs- not just the ovaries. At it’s core PCOS is a disorder of insulin resistance.

 

Many things including stress, impaired carbohydrate and fat metabolism, mood disorders and embarrassing physical symptoms like weight gain, facial hair, hair loss and acne can all be connected to underlying insulin resistance in PCOS. Even if you’re lean. Even if your lab tests are “normal”. Sometimes insulin resistance can be difficult to detect, and if your physician is choosing the wrong tests, everything may seem “normal”.

 

This is where Magnesium comes in handy.

 

Does Magnesium Really Help PCOS?

 

Answer: YES

 

Before I get to HOW Magnesium helps PCOS, it’s important to understand WTF Magnesium actually is.

 

Magnesium is one of the most abundant minerals in our bodies, and is used in over 300 different body processes making it a super important mineral to have.

 

Here’s a few examples of how Magnesium is critical to our functioning:

 

• Enzyme Activity: Magnesium enables thousands of bio-chemical processes
• Energy Production: Magnesium helps with the production of ATP, the way our bodies store energy in cells
• DNA: Magnesium helps to regulate and maintain the body’s internal instructions for building new cells and proteins
• Mineral Balance: Magnesium helps to balance all the minerals in our bodies which are necessary to maintain cell life

 

4 Ways Magnesium May Help Alleviate PCOS Symptoms

 

#1 Blood Sugar Balance

 

We already mentioned that insulin and blood sugar balance is critical to reversing PCOS symptoms. One 2012 study comparing women with PCOS to “normal” women found that women have a 19 times greater risk of having PCOS is they are deficient in Magnesium. Another study in 2013 continued on this path to find that the Magnesium status of a woman with PCOS was often lower when there was insulin resistance present.

 

So does that mean Magnesium helps with blood sugar balance?

 

Some studies on patients with insulin issues (such as Type II Diabetes) seem to think so. In a 2013 study, higher Magnesium status in the body was associated with lower fasting glucose and insulin resistance blood values.

 

#2 Nervous System + Adrenal Support

 

Beyond our blood sugar, Magnesium has a place in helping our nervous systems, adrenal glands and moods.

 

Women with PCOS have a greater likelihood of experiencing depression, bipolar disorder and anxiety.

 

A big part of getting these mood disorders under control is supporting a healthy nervous system and healthy adrenal glands— two little stress glands that sit atop your kidneys.

 

Time and time again relatively small amounts of Magnesium have shown significant effects in reducing depression and exaggerated stress response.

 

#3 Heart Health

 

Women with PCOS are at a much higher risk of developing cardiovascular disease that women without PCOS.

 

The more we can control the underlying factors in PCOS, such as insulin resistance, the lower the risk becomes.

 

It’s been found that overweight individuals often have a chronic Magnesium deficiency, potentially increasing risk even further for those women with PCOS who are overweight or obese.

 

Magnesium is potentially helpful in a few ways. The highest levels of Magnesium in the body is found in the heart. Magnesium also helps to usher calcium around the body, making it incredibly important to prevent calcium from depositing in arteries, which can translate into angina or heart attack.

 

#4 Good Quality Sleep

 

Sleep in credibly important for weight control, mood disturbance, energy levels and hormonal profiles. Many of my PCOS clients suffer from insomnia or other forms of disturbed sleep.

 

Magnesium is helpful because it activates the parasympathetic nervous system, where our “rest and digest” response comes from, allowing us to relax.

 

Additionally, Magnesium regulates the hormone melatonin, which guides our sleep-wake cycles. Magnesium often works better for sleep than a melatonin supplement, in my clinical experience.

 

How to Use Magnesium for PCOS

 

Foods

 

There’s no end to the number of foods that contain Magnesium, making it quite easy to get it through diet if you eat a whole foods diet with loads of variety.

 

According to WHFoods.com, the 10 foods with the highest Magnesium concentration are:

 

1. Pumpkin seeds – 180.3mg per 1/4 cup
2. Spinach – 156.6mg per cup
3. Swiss chard – 150.5mg per cup
4. Sesame Seeds – 126.36 per 1/4 cup
5. Quinoa – 118.4mg per 3/4 cup
6. Black Beans – 120.4mg per cup
7. Cashews – 116.8mg per 1/4 cup
8. Sunflower Seeds – 113.75mg per 1/4 cup
9. Navy Beans – 96.46mg per cup
10. Buckwheat – 85.68mg per cup

 

Pumpkin seeds, spinach, sesame seeds, and buckwheat are all featured in my Top 20 PCOS Superfoods in The Ultimate PCOS Checklist. Grab your own free copy of the Checklist to see the other foods (and so much more) here.

 

Supplements

 

There’s SO many different Magnesium supplements on the market, and it can be difficult to find the the right one- let alone choosing a dose!

 

Here I’m sharing what I’ve seen both in research and clinical experience to be the most effective.

 

Magnesium Glycinate/Bisglycinate

 

This is a chelated form of Magnesium that tends to produce the highest levels of absorption compared to other forms of the mineral. For those trying to correct a deficiency, this form works quite well and doesn’t have the laxative effect of other forms like citrate.

 

Recommended product: Magnesium Bisglycinate by CanPrev

 

Find it: http://amzn.to/2w7UJfm

 

**This product is featured as one of my Top 5 PCOS Supplements in The Ultimate PCOS Checklist. Don’t forget to grab your free copy!**

 

Magnesium Taurate

 

This Magnesium is a combination of Magnesium and taurine, and amino acid or protein building-block. When put together in a supplement, they have a calming effect on body and mind. This is a great form of Magnesium if mood disorders and stress are your main concerns.

 

Recommended product: Magnesium Taurate 400 by Douglas Labs

 

Find it: http://amzn.to/2g90i9z

 

Dosage

 

Typical dosages range from 500mg to 1000mg daily, in divided doses. Some women do well with as little as 200mg and some need upwards of 1200mg daily.

 

Start small and work your way up, adding an extra capsule every week or so until you find a sweet spot. Do not exceed 1200mg daily.

 

If you’re concerned about sleep, leave a larger portion of your dose for about 1-2 hours before bedtime.  

 

As you may have seen, I recommend a targeted topical and internal approach to hair loss in women. Part of the internal is choosing a quality supplement for hair loss.

There are probably hundreds of different supplement companies creating products for hair loss. Hair loss in women and men is extremely frustrating and not all supplements will work.

While I can’t guarantee that including the following ingredients in your hair loss supplements will help or reverse your hair loss, the research (both scientific and personal) points to fantastic results!

Choosing a Supplement for Hair Loss

 

Biotin

Probably one of the most indispensable nutrients for hair loss, this member of the B vitamin family strengthens both hair follicles and nails. Also known to balance blood sugar, this vitamin is a win-win for women with PCOS. For hair loss, 500-1000mcg per day is recommended.

Silica/Horsetail/Bamboo

These three hair loss remedies are interchangeable. What they have in common is the mineral silica. Silica is actually a combination of silicon and oxygen, two of the most abundant elements on the earth. What makes this mineral so great for hair loss because it promotes mineral balance in the body. This leads to balanced hormones and sexy hair! Silica is also a component of collagen, the compound that keeps your hair, skin and nails looking supple and ageless. Horsetail and Bamboo are two medicinal herbs that contain high levels of silica, and can be used in much the same way. Taking 20-50mg of one of these extracts per day should do the trick.

Vitamins B5 and B6

Vitamin B5 or Pantothenic Acid is your anti-stress vitamin. It improves your body’s ability to respond to stress by supporting your adrenal glands. This coupled with it’s protein-modulating effects makes it a win-win for hair loss. You already know that stress is a major cause of hair loss in women, not to mention that proteins form the basis of our hair and scalp. Healthy proteins = Happy hair! Take up to 50mg 3 times per day.

Vitamin B6 or Pyridoxine is your mood vitamin (among many other uses!!). It supports your nervous system- back to that stress cause again- promotes proper breakdown of sugars and starches, and keeps your heart healthy. Vitamin B6 is great for those who suffer from depression or low-moods as it helps create your feel good neurochemicals llike serotinin and GABA. This is common in women with PCOS, underactive thyroids and in menopause. This vitamin is also essential when trying to build up iron stores, another major cause of hair loss in women. Take up to 50mg 3 times per day.

Vitamin C

I LOVE VITAMIN C. There. . .I said it. Glad to get that off my chest. Useful for just about anything and safe for just about anyone, you can’t go wrong with a little ‘C’. Vitamin C or Ascorbic Acid aids in improving scalp circulation. It also helps with antioxidant action in hair follicles. This vitamin is also necessary for Iron absorption, healthy adrenal glands and stress response, and hormone balance– all necessary for eliminating hair loss. Take to bowel tolerance (if you get loose bowels- you’ve taken too much!), this is usually 3-5g per day.

Vitex or Dong Quai

Hormones, how I loathe love thee. If you hair loss is hormonally-related, it’s important to take a hormone-balancer to help. Two of the most common are Vitex and Dong Quai. Vitex aka Chastetree Berry balances hormones right from the brain. It helps our body to balance estrogen and progesterone function, reducing hair loss. Dong quai is a chinese herb that has long been used to balance hormonal imbalances of many kinds, including PMS and even PCOS and endometriosis. Both herbs can be taken as capsules or liquid tincture (drops) and dosing should either be recommended by a holistic healthcare practitioner or by following the bottle.

Minerals

With nutrient-depleted soils now becoming rampant pretty much across the world, minerals can be hard to come by. Whether macro or trace, all minerals are important. Some minerals to emphasize for hair loss include 300-uses Magnesium, skin-balancing Zinc, thyroid-supporting Selenium and Iodine, plus some blood-building Iron. If your hair loss formula doesn’t include any or many of these minerals, you may want to check out a multi-mineral formula.

Fat-Soluble Vitamins

When vitamins can’t be broken down in water, they are considered fat-soluble. Vitamins A, D, E + K all fall into this category. All are helpful for hair loss, but Vitamins A and D have a particular affinity. Vitamin D restores your immunity, balances hormones and manages your stress response. Vitamin A also balances hormones, encourages normal cell growth and maintains the normal structure and function of skin (and scalp). Aim for 800IU – 2000IU of Vitamin D per day. With Vitamin A (retinol) aim for 2000IU – 3000IU per day.

My Favourite Hair Loss Supplements

Because there are so many supplements to choose from, here are some of my favourites to help you along the way.

Hair, Skin and Nails Plus by Douglas Labs

Hair/Skin/Nails Ultra by Pure Encapsulations

Bio-Fen Plus for Women

 

What is your favourite hair loss supplement? Have you seen good results?

We all know we should slow down, take in the sights and love ourselves for who we are. We also know we have to take the kids to school, make dinner, do the laundry, call this client back and feel desirable for our Honey. Is it possible to do both? Can we really have our cake and eat it too?

 

Well, I’ll be the first to tell you that achieving everything you want and remaining health in mind and body is a struggle. For 2 years I struggled with adrenal fatigue, or being ‘really stressed out’ to the point of exhaustion. I did meditation, infrared saunas, yoga, deep breathing and visualizations. I’ve also done negative self-talk, crying, beating myself up and being frustrated with the world.

 

Since I no longer have to drive an hour each way to Toronto on a daily basis, and my work commitments are changing, I’ve been taking this time to heal myself for good. No more back and forth between doing what I should do and letting the devil on my shoulder take hold.

 

Now I do yoga 3 times per week, I’ve joined a meditation class, I’m doing mental exercises to change my thought patterns and I’m supporting my body with nutrients. I know it will be a long road, but I’m in for the long haul. I can see benefits already!

 

Maybe your situation hasn’t changed, you still have little time for yourself and think you can’t do it. Well you can do it! Here’s how:

 

1. Make it count. By this, I mean find what makes you feel light. Whether it’s yoga, reading a juicy romance novel or talking walks along the beach, find your freedom. Do it as often as you can. Maybe you’re feeling really sleepy but you can be sleepy in a restorative yoga class, or while laying on the couch reading your book.
2. Feed yourself. When you’re under stress your body needs extra nutrition to keep you on an even keel. Load up on green smoothies and cut out the burger and fries. Sticking to a whole foods diet rich in healthy fats, fibre, and vegetables will make your body and mind feel good.
3. Move yourself. While getting off the couch may seem a daunting task when you’re stressed and tired may seem counterintuitive, make yourself. But don’t overdo it. No high impact cardio and heavy weight-lifting here. A 30 minute walk outdoors, a gentle yoga class, a leisurely swim or some deep stretching is just what your body needs. It will thank you for it.Love yourself. Anytime you here the little devil on your shoulder say “I’d be happy if I was 15 pounds thinner”, or “I’ll be happy as soon as I do X”, compassionately recognize that you are happy/beautiful/fulfilled/content NOW and if those things happen, it’s just a bonus. You are perfect right now in this moment. Say it now, over and over all day and you will believe it!
4. Supplement. Sometimes the stress overload can throw our hormones out of whack. And I don’t mean just the ones that give us cramps, mood swings, hot flashes and headaches once a month. Your body has hundreds or hormones and they all take a hit when we are chronically stressed out. Supplementing with nutrients supports the balance of these hormones. Try a B complex, a stress/adrenal formula with adaptogenic herbs, Vitamin C and D and some calming herbal tea.
5. Get help. If this all sounds great and you feel you’ve tried it all on your own but nothing helps, find someone help you on this journey. Whether that is a nutritionist, psychologist, psychiatrist, homeopath, naturopath, osteopath, massage therapist or reiki master, find the person that jives with you and makes you feel comfortable, safe and HEARD.

 

Now go look in the mirror at your awesomeness and tell yourself you’re perfect and wonderful and everything will be OK! It’ll only get better from here, I promise.