The Best Magnesium Supplements—and What They’re Good For

1. Magnesium Glycinate – Calm + Sleep + Anxiety Relief

  • Best for: Anxiety, poor sleep, PMS, chronic stress
  • Why: Highly bioavailable and bound to glycine, an amino acid with calming properties. It reduces cortisol and supports GABA, a neurotransmitter that promotes relaxation.
  • For PCOS: Excellent if you struggle with stress-related symptoms, mood swings, or sleep issues.

 🌸  Gentle on the stomach and unlikely to cause digestive upset.

2. Magnesium Taurate – Blood Sugar + Heart Health

  • Best for: PCOS, insulin resistance, high blood pressure
  • Why: Bound with taurine, an amino acid that supports insulin sensitivity and cardiovascular health. It may also help lower androgen levels by reducing inflammation.
  • For PCOS: One of the best forms for addressing insulin resistance and metabolic symptoms.

 🌸 Especially helpful for women with irregular cycles, sugar cravings, and stubborn weight around the midsection.

3. Magnesium Citrate – Digestive Support + Mild Laxative

  • Best for: Occasional constipation, muscle cramps
  • Why: This form pulls water into the intestines and supports motility.
  • For PCOS: Helpful if you experience bloating or irregular digestion due to hormonal fluctuations.

 🌸  May cause loose stools in high doses.

4. Magnesium Threonate – Brain Fog + Focus

  • Best for: Cognitive support, memory, brain health
  • Why: Crosses the blood-brain barrier and increases magnesium in the brain.
  • For PCOS: Ideal if your symptoms include mental fatigue or perimenopausal brain fog.

5. Magnesium Malate – Energy + Muscle Recovery

  • Best for: Chronic fatigue, fibromyalgia, low energy
  • Why: Supports ATP production and reduces muscle pain.
  • For PCOS: May help if fatigue and muscle tension are major symptoms.

6. Magnesium Oxide – Short-Term Constipation Relief

  • Best for: Occasional constipation
  • Why: Poor absorption, primarily acts as a laxative
  • For PCOS: Not recommended for managing metabolic or hormonal issues.

7. Magnesium Sulfate (Epsom Salt) – Topical Stress Relief

  • Best for: Muscle relaxation, detox baths
  • Why: Absorbed through the skin to ease soreness and tension
  • For PCOS: Beneficial as a supportive self-care ritual, especially during PMS.

The Best Magnesium for PCOS

 🌸  Magnesium Taurate

Best for insulin resistance, blood sugar regulation, and cardiovascular health—which are core concerns in PCOS.

 🌸  Magnesium Glycinate

Best for anxiety, sleep issues, and hormonal stress, which are also common in women with PCOS.

For many women with PCOS, a combination of taurate in the morning and glycinate at night offers broad-spectrum support—targeting both metabolic and nervous system imbalances.

Final Thoughts

If you have PCOS and haven’t considered magnesium, this overlooked mineral could be a powerful addition to your supplement routine. The right form—especially taurate or glycinate—can help soothe your nervous system, balance blood sugar, reduce cravings, and improve your cycle.

Remember: supplements work best when paired with a nutrient-rich diet, movement, and stress management. Magnesium just helps everything work a little smoother.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult your doctor or a registered health practitioner before starting any new supplement, especially if you’re taking medication or managing a chronic health condition.

References

  • Barbagallo, M., Dominguez, L.J. (2015). Magnesium and insulin sensitivity. Current Opinion in Clinical Nutrition & Metabolic Care, 18(4), 329–335.
  • Rosanoff, A., et al. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153–164.
  • Slutsky, I., et al. (2010). Enhancement of learning and memory by elevating brain magnesium. Neuron, 65(2), 165–177.