Our immune system is so important to our bodies! Of course, our overall health depends on the immune system doing its job and doing it well. However, many women with PCOS have immune systems that don’t work the way they should. PCOS can trigger chronic inflammation that causes side effects like bloating, migraines, joint pain, acne, difficult weight loss, and fatigue. (Here’s more on the signs of inflammation.)
How does this all happen? Well, inflammation at its core isn’t a bad thing. When your immune system detects a foreign or harmful substance in your body, it sends inflammatory cells to attack the toxin and heal your body. Once your immune system finishes “cleaning up,” the inflammation is supposed to go down. However, when you have chronic inflammation from PCOS or other diseases, your immune system attacks healthy cells and non-harmful substances and leaves you dealing with persistent inflammation symptoms.
Inflammatory PCOS is a difficult thing to navigate. The pain and discomfort from the inflammation can make life really challenging, so many Cysters find themselves depending on anti-inflammatory medication and painkillers to get through the day. Though medications are definitely necessary from time-to-time, we should all have an exit strategy for daily meds if possible! That way, we can avoid the long-term ill effects and actually focus on fixing the problem instead of covering it up.
One natural supplement that has been amazing for many women like myself with inflammatory PCOS is magnesium! Magnesium is incredibly important for fighting inflammation and maintaining our overall health, yet 70% of the U.S. population has a magnesium deficiency. So, today, I’m dedicating this post to magnesium and how it can be helpful for a woman with inflammatory polycystic ovarian syndrome.
Here’s what you need to know:
Magnesium for Pain, Inflammation, & Other PCOS Symptoms
Magnesium is an essential mineral that helps our body manage muscle and nerve function, blood sugar levels, blood pressure, and protein production. To put it simply, magnesium helps raise insulin sensitivity, improve blood pressure, promote better sleep, and reduce inflammation and the pain and discomfort that comes with it!
Plus, inflammation can cause your adrenal system to release more cortisol in response to all the extra stress on your body, which can throw off other hormone levels too. High stress can result in high testosterone levels that trigger even more annoying PCOS symptoms. This Cyster realized this when she started taking magnesium supplements and realized she was no longer growing extra facial hair:
If that wasn’t enough, magnesium can also help lower the risk of common long-term complications of PCOS including type 2 diabetes and heart disease! This is because of magnesium’s effect on blood pressure, blood sugar, and insulin resistance. There are so many PCOS benefits of magnesium!
Needless to say, finding a way to get adequate magnesium intake is so important for anyone’s health, but it’s especially important for a Cyster! You can hear more about why I’m all for magnesium supplementation in the episode of A Cyster and Her Mister called “What You Should Know About Magnesium & PCOS.”
Is Magnesium Good for Pain and Inflammation?
Magnesium is the ultimate anti-inflammatory supplement. With the proper magnesium levels, your inflammation goes down and you can find relief from inflammation-related pain. Plus, there’s another relationship between magnesium and pain relief! Magnesium prevents calcium ions from entering the cells, which has a natural pain-blocking effect. It’s pretty amazing!
So, if you’re a woman with PCOS who struggles a lot with chronic pain, magnesium can support you in more ways than one. Of course, talk to your doctor before taking a supplement, but magnesium supplementation should help bring some natural relief to your symptoms.
Does Magnesium Help with Inflammation?
Studies suggest magnesium could play a role in controlling inflammatory pathways and immune responses. Why? Because when magnesium levels are low, researchers observe that the body tends to produce higher levels of inflammatory markers like C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α).
These compounds are signaling molecules the immune system releases during inflammation. When they remain elevated for long periods, they can contribute to chronic inflammation. Because of this, many healthcare professionals consider maintaining adequate magnesium levels a supportive treatment option for managing inflammation and related health conditions.
Note: High doses of magnesium may have an inverse effect on inflammation, so always talk with your doctor for proper dosing instructions before starting.
Is Magnesium Good For Arthritis Pain?
Yes! Research shows that magnesium may help protect against and support the management of rheumatoid arthritis in women. Here are some of the ways it may be helpful:
Reduces Inflammation in the Joints
Magnesium helps regulate the body’s inflammatory response. When magnesium levels are low, the body may produce higher levels of inflammatory markers like C-reactive protein (CRP). For people with arthritis, this inflammation contributes to swelling, stiffness, and joint pain. The effect of magnesium on inflammatory pathways may help support better joint comfort over time.
Relaxes Muscles Around Stiff or Painful Joints
As a natural muscle relaxant, magnesium helps control calcium movement in muscle cells. Calcium triggers muscle contraction, while magnesium allows the muscles to relax afterward. When magnesium levels are low, muscles may stay tense or cramp more easily. Relaxed muscles can reduce pressure around painful joints and help ease discomfort.
Supports Bone and Cartilage Health
Healthy joints depend on strong bones and durable connective tissue. Magnesium helps regulate calcium and vitamin D, two nutrients that are essential for maintaining bone density and joint structure. By supporting proper mineral balance, it also helps the body build and maintain bone tissue and strengthens bones over time.
Regulates Nerve Signals That Affect Pain Perception
Proper nerve function plays an important role in how the body experiences pain. Magnesium helps regulate neurotransmitters and receptors in the brain and spinal cord that influence pain sensitivity. When these signals are balanced, the body may perceive joint discomfort less intensely.
May Improve Sleep and Overnight Recovery
Quality sleep is essential for tissue repair and recovery from inflammation. Magnesium helps calm the nervous system and supports melatonin production, the hormone that regulates sleep cycles. Better sleep can give the body more time to repair tissues overnight and may reduce next-day stiffness.
Does Magnesium Help With Swelling?
Yes. Magnesium supplementation may help reduce swelling and support the body’s natural fluid balance. Here’s exactly how it can be beneficial.
Supports Healthy Fluid Balance in the Body
The body relies on minerals like magnesium to control how fluids move in and out of cells. When these levels are balanced, tissues are better able to maintain proper hydration without holding onto excess fluid. This balance may help reduce mild swelling that happens when fluid builds up in certain areas.
Helps Regulate Sodium and Potassium Levels
Electrolytes like sodium, potassium, and magnesium work together to control fluid balance throughout the body. When these minerals stay in the right range, cells can manage fluid levels more efficiently. Supporting this balance may help prevent fluid from accumulating in tissues.
Relaxes Blood Vessels to Improve Circulation
Healthy circulation plays a big role in preventing swelling. Magnesium helps relax the muscles in blood vessel walls, allowing them to widen and improve blood flow. When circulation improves, fluids are less likely to pool in the hands, feet, or other tissues.
May Reduce Water Retention in Tissues
Water retention can occur when the body struggles to regulate fluids properly. Magnesium supports kidney function and overall electrolyte balance, which helps the body release excess fluid more effectively. As a result, it may help reduce mild fluid retention and swelling.
Best Magnesium Supplement for Pain and Inflammation
If you’re looking to get more magnesium in your diet, that’s a great first step to reversing this common nutrient deficiency. Magnesium-rich foods include greens, nuts, seeds, dry beans, and whole grains. However, even with an intentional diet, it’s hard to get the recommended 360+ mg of magnesium per day.
As long as your doctor clears it, we recommend taking a high-quality, NSF-certified magnesium supplement. If you find yourself perplexed about selecting the right type of magnesium supplements, don’t dwell on it excessively. Magnesium aspartate, glycinate, citrate, lactate, malate, and chloride are all readily digestible forms of magnesium! Magnesium oxide and sulfate are the ones not fully absorbed by the body, but you probably won’t find those offered as the main magnesium source in a supplement anyway.
Here are my recommend magnesium supplements:
Meta Multivitamin
Rather than taking individual supplements for each nutrient, I recommend choosing a comprehensive multivitamin. This way, you’re not juggling two dozen vitamin bottles or draining your bank account. It also helps ensure you’re getting a wider range of vitamins and minerals than you might from a few standalone supplements, giving your body more well-rounded nutritional support for managing PCOS symptoms.
Ovafit’s MetaMulti is NSF-certified, free of major allergens, and formulated specifically for a PCOS body, making it a great multivitamin option for Cysters. When it comes to magnesium, MetaMulti includes both magnesium oxide and magnesium citrate, providing 100 mg per serving to help support muscle function, energy production, and overall metabolic health.
Pure Encapsulations Magnesium Citrate
Magnesium Citrate is the most bioactive of all magnesium variations (that means it’s absorbed the best into the body). It’s combined with citric acid and its biggest benefits include improved bone health, digestive health, and cardiovascular function in addition to reduced inflammation and pain relief.
Pure Encapsulations is one of my favorite supplement brands, because they’re NSF-certified and are free from most allergens and unnecessary add-ins like GMOs, fillers, and artificial dyes.
Pure Encapsulations Magnesium Glycinate
Magnesium Glycinate also includes the amino acid glycine. Glycine naturally abounds in fish, meat, and dairy. If you’ve eliminated dairy due to PCOS, incorporating these sources can provide an additional boost of glycine. Glycine is helpful for producing important proteins that support plenty of body functions. Whereas magnesium citrate has lots of digestive benefits, glycinate is best for sleep support, stress relief, and overall nervous system regulation.
Again, all forms of magnesium are likely going to help all of these symptoms and improve your pain and inflammation. Each type of supplement just focuses on a certain pain point for added benefit. The Pure Encapsulations magnesium glycinate supplement, like the citrate variation, is NSF-certified, hypoallergenic, GMO-free, and contains no artificial ingredients.
Garden of Life Dr. Formulated Whole Food Magnesium Powder
If capsules are a struggle for you, this magnesium powder is another smart option for Cysters! “Whole food” is another good phrase to find on supplement bottles, because it implies that the nutrients are all natural from real food, rather than artificially created. The Garden of Life brand is also non-GMO, vegan, NSF-certified, gluten-free, dairy-free, soy-free, sugar-free, and Kosher!
The magnesium variation in the powder is magnesium citrate. That combined with the included probiotics makes this a great supplement to help with inflammation and pain, but also digestive health, which is another common side effect of chronic inflammation. Here’s more on probiotics for PCOS and more on PCOS gut health.
MegaFood Magnesium Citrate, Malate, Glycinate
This whole food NSF-certified supplement has both magnesium citrate and glycinate, plus another bioactive form called magnesium malate! Magnesium malate stands out as the optimal choice for alleviating inflammation, mitigating anxiety, and effectively managing pain. That means this may be the best supplement on the list for Cysters dealing with chronic pain as a result of chronic inflammation!
These are 300 mg capsules that come at a really great price for all they offer! They’re also non-GMO, gluten-free, and vegetarian. However, this one doesn’t seem to be dairy-free or soy-free if that’s something you’re looking for.
Thorne Magnesium CitraMate
Thorne is another great choice! This one includes magnesium citrate and malate, so you have extra benefits for reduced inflammation and better digestion. These supplements are NSF-certified, gluten-free, dairy-free, soy-free, and contain no artificial flavors. They use top-quality ingredients, sustainable practices, and lots of extra testing to make sure their supplements are the best of the best. Even with all of that, Thorne Magnesium CitraMate comes at a reasonable price.
Designs for Health Magnesium Glycinate
Here’s another Magnesium Glycinate variation from a trusted company. Designs for Health is NSF-certified, GMP-certified, vegan, non-GMO, gluten-free, dairy-free, and soy-free. Remember, glycinate is great for sleep support and stress relief.
If you have a sensitive stomach or don’t normally react well to magnesium supplements, this Designs for Health supplement might be best for you! This is because the bond between the two glycine molecules and the magnesium ions is more stable than other brands. It’s much less likely to cause the GI symptoms you may be used to from magnesium supplementation.
Magnesium can help with chronic PCOS inflammation and pain.
You can reverse your PCOS and thrive symptom free. There is no magic pill to undo PCOS, but there are plenty of ways to naturally reverse your symptoms and thrive! Taking intentional research-backed supplements is one way you can get started on taking control of your PCOS symptoms.
For more on natural PCOS relief, head over to the PCOS Weight Loss blog and listen to the A Cyster and Her Mister podcast! Every week on both platforms, I break down some must-have PCOS info that’ll help you ease your symptoms and reach all your health goals. Plus, if you download The Cysterhood app, you can join a whole community of women going on the same journey as you. Whatever you need, I’m here to support you!
Help with Hypothyroid Hashimoto
That is something I would recommend discussing with your doctor