Episode #158: The Magic of Magnesium for Hormones, Sleep, and Stress

Hello and welcome back to the PCOS Repair Podcast. Today, we’re going to dive into a really important mineral that often gets talked about but is frequently overlooked—magnesium. This one plays a crucial role in your hormone health, and I’m excited to bring you this supplement spotlight episode all about how magnesium supports PCOS.

Magnesium impacts so many areas that matter to us—insulin sensitivity, energy, mood, sleep, stress management, and even testosterone levels. In this supplement spotlight episode, we’ll unpack why magnesium is such a key player, the signs of deficiency, how to get more from food, when to use supplements, and which types to consider if supplementation has been a challenge for you.

So, why is magnesium so important for PCOS? There’s a lot of research showing that low serum magnesium levels are linked to worse insulin resistance and higher testosterone levels—even if you don’t identify insulin resistance as your primary root cause. That alone makes this mineral incredibly important. Most people with PCOS have some degree of insulin resistance or are at risk for it. This could mean your cells aren’t properly responding to insulin and blood sugar, making that whole system harder to regulate. There are many causes for this, and we’ve covered insulin and PCOS in other episodes, but magnesium levels specifically are tied to how effectively your body manages glucose and insulin.

Magnesium is essential in the process of getting glucose into your cells and using it for energy. Without adequate magnesium, your body struggles with this, leading to higher insulin in your bloodstream, increased fat storage, and hormone imbalances. This is where magnesium becomes a key part of hormone balance and energy support. It also plays a major role in how your body responds to stress—another root cause we talk about often.

Stress is part of life. It’s not about removing all stress, but rather about how our bodies react to it. Some people breeze through stress, while others feel it deeply—down to a cellular level. This response is partly mental but also physiological. Magnesium supports the cellular stress response. It helps regulate cortisol, supports the nervous system, and promotes calm. You can work on your mindset and emotional response to stress, but magnesium helps your cells manage stress on a deeper level.

Now let’s talk about sleep. Magnesium is fantastic for helping you relax and improving sleep quality. It supports muscle recovery and helps your nervous system wind down, which makes it easier to fall and stay asleep. Poor sleep increases cravings and worsens insulin resistance. So magnesium improves insulin health in two ways—helping glucose move into cells and improving sleep quality, both of which support balanced insulin levels.

You can already see how magnesium supports several root causes of PCOS: insulin resistance, stress, poor sleep, inflammation, and hormone imbalance. It’s such a simple supplement, yet often overlooked.

Let’s look at some signs of magnesium deficiency. While we don’t typically see true malnutrition or severe deficiencies in the U.S., many people don’t have optimal levels. That means you might dip below adequate levels at times. Signs to look out for include muscle cramps, fatigue, restless legs, and cravings—especially for chocolate. If you experience spasms or Charlie horse-type cramps when stretching, that’s often a telltale sign of low magnesium. I know when I start to get those, it’s time to get back on track with my magnesium.

Other symptoms include anxiety, headaches, and feeling on edge. Magnesium is an electrolyte, and some hydration products include it, but not all do. If your hydration mix only has sodium and potassium, you may be missing out on magnesium. Electrolyte imbalance can lead to headaches and other symptoms, so it’s worth checking.

What causes low magnesium? Chronic stress depletes it. Digestive issues—bloating, gas, IBS, or gut inflammation—can impair absorption. Even mild intolerances like lactose or gluten sensitivity can interfere. High sugar intake and artificial sweeteners can also reduce nutrient absorption. So even if you’re eating foods with magnesium, poor digestion might prevent your body from using it effectively.

Certain medications deplete magnesium too—especially birth control and PPIs (acid reflux medications). If you’re on either of these, it’s worth assuming your magnesium might be low and considering testing or supplementation.

So how do we get more magnesium? Food is always the best place to start. Ideally, you want a wide variety of fruits and vegetables—especially leafy greens like spinach, chard, and kale. Pumpkin seeds and sunflower seeds are great, and you can toss them on salads or into oatmeal. Nuts like almonds, cashews, and walnuts, legumes like black beans and lentils, and even whole grains provide magnesium. I wouldn’t recommend eating grains just for magnesium, but they can contribute. Avocados and dark chocolate are also great sources—and make for a delicious treat.

If you’re not eating a wide variety of magnesium-rich foods, or if your digestion limits your absorption, you may want to consider supplementation. Some people struggle with magnesium supplements, so it’s important to try different forms and listen to your body. Timing can matter too—some do better with magnesium in the evening, others in the morning.

If you can’t tolerate oral magnesium, liquid forms or even IV magnesium (available at hydration bars) might be an option. If you’re struggling, talk to your healthcare provider to figure out the best route for your needs. Always consult a professional before starting a new supplement.

Let’s talk types of magnesium. The two most common are magnesium glycinate and magnesium citrate. Glycinate is calming and great for sleep and nervous system support. Citrate is more likely to stimulate the bowels, so it can be helpful for constipation. For most PCOS benefits, I recommend magnesium glycinate.

Start low—around 200 mg—and see how your body responds. If it’s too much, try every other day or switch the form. And yes, taking too much can cause digestive upset. My husband has taken too many magnesium gummies before and paid the price—so start small. Most women do well with 200 to 400 mg per day, and while it can be taken at any time, it’s especially helpful before bed for better sleep.

Here’s how to get started: Talk to your provider, and consider testing your magnesium levels. Look not just at the low threshold, but at what’s optimal. Start with food—add pumpkin seeds, and aim for at least two cups of leafy greens a day. Whether it’s in a salad, sautéed, or in a smoothie, get those greens in.

If the time is right, you can explore supplements. If you want help selecting a brand, head to supplementsforpcos.com. You’ll get a guide with my recommended brands and a link to my Fullscript dispensary where you can find high-quality supplements at a discount. Fullscript carries only trusted brands, and their site includes helpful info that sometimes even the brand websites don’t offer.

Also, remember magnesium works well with other nutrients—especially calcium, vitamin D, and potassium. Most people get enough calcium from food, but vitamin D is one we’ve talked about in detail before. I’ll link to that episode in the show notes. If you have kidney disease, low blood pressure, or are on medications that affect electrolyte balance, be sure to talk to your doctor before supplementing.

So there you have it, my friend! I hope this episode gives you a great starting point to consider magnesium and how it can support your PCOS holistically.

As we wrap up, remember that supplements like magnesium are not magic bullets. You can’t out-supplement an imbalanced lifestyle. A holistic approach combines lifestyle habits, medical insight, and targeted supplementation. Lifestyle remains the foundation—what you eat, how you move, sleep, and think. Medical tools like labs and medications provide important context, and supplements can support and enhance your progress when chosen wisely.

Magnesium isn’t a cure-all for PCOS, but it can help reduce cravings, support mood, boost energy, and create an internal environment where your body can thrive.

If you found this episode helpful, be sure to hit the subscribe button so you get notified of new episodes each week. And don’t forget to visit supplementsforpcos.com to grab your free PCOS Supplement Guide. It comes with the Fullscript link and discount. If you have questions or topics you’d like me to cover, come connect with me on Instagram @nourishtohealthy.

Until next time, bye for now.