What Vitamins Should I Take for My PCOS?
Polycystic Ovary Syndrome (PCOS) is a common hormonal imbalance that affects one in ten women of childbearing age. It's diagnosed by having two out of the three following symptoms:
Multiple small cysts of ovaries
An irregular or missing menstrual cycle
Signs of increased androgen (testosterone) levels or blood tests that confirm high androgens
While there's no cure for PCOS, lifestyle changes and medication can help manage its symptoms. One of the ways to manage this condition is through the use of vitamins and PCOS supplements.
In this blog post, we will examine some of the essential vitamins you may consider incorporating into your diet if you have PCOS.
Common PCOS Supplements
There is a lot of information about vitamin regimens and supplement protocols for PCOS. Let's talk about some of the nutrients you'll want to ensure you're getting enough of (your diet and with the help of supplements if needed.)
Vitamin D Supplements for PCOS
Vitamin D plays a vital part in your overall health. Vitamin D is particularly important for women with PCOS as it can help regulate menstrual cycles and improve metabolic parameters.
Research shows that many women with PCOS are deficient in Vitamin D. This deficiency is closely related to insulin resistance, one of the key features of PCOS. Therefore, supplementing with Vitamin D may improve insulin sensitivity and reduce inflammation.
Ideally, before supplementing, you will get the majority of your vitamin D from the sun and foods rich in vitamin D, such as:
Eggs
Cheese
Beef liver
Fatty fish
Mushrooms exposed to UV light
Supplementing may be an option if you live in an area that makes it difficult to get enough natural vitamin D. However, you should always consult a dietitian and get your levels tested before taking vitamin D supplements for PCOS.
Zinc Supplements for PCOS
Several studies have indicated that zinc may offer beneficial effects in alleviating various PCOS-related symptoms.
Zinc is known to play a crucial role in insulin sensitivity, a factor often impaired in individuals with PCOS. By enhancing insulin sensitivity, zinc may contribute to better glucose regulation, which is particularly important in PCOS management.
Moreover, zinc has demonstrated anti-inflammatory properties, potentially reducing the chronic low-grade inflammation often observed in PCOS patients.
Zinc is also involved in the regulation of sex hormones, and its supplementation may help in maintaining a balanced hormonal profile.
Obtaining zinc through dietary sources is the first step. Here is a list of foods naturally rich in zinc:
Oysters
Red meat (beef, lamb, pork)
Poultry (chicken, turkey)
Shellfish (crab, lobster)
Legumes (chickpeas, lentils, beans)
Nuts and seeds (pumpkin seeds, cashews)
Dairy products (yogurt, cheese, milk)
Whole grains (wheat germ, oats)
Eggs
Dark chocolate
Inositol
Inositol is another supplement that has been shown to be beneficial for women with PCOS. It is a carbohydrate found in many foods but is also available as a supplement. There are two forms of Inositol: Myo-inositol (MI) and D-chiro-inositol (DCI), both of which are beneficial for different aspects of PCOS.
Myo-inositol can improve egg quality and fertility, while D-chiro-inositol helps with insulin resistance. Therefore, combining these two forms can be an effective supplement for managing PCOS symptoms.
Fresh fruit, beans, grains, and nuts are high in inositol and can be an excellent place to start.
Omega-3 Fatty Acids
Omega-3 fatty acids are crucial fats our bodies cannot produce, so we must get them from our diet. Their anti-inflammatory nature and ability to lower the levels of androgens in women with PCOS make them a top nutrient.
Studies show that omega-3 supplements can reduce testosterone levels and contribute to regulating menstrual cycles in women with PCOS. They also help improve insulin resistance, reducing the risk of developing type 2 diabetes.
You can get your omega-3s from supplements or by including fatty fish, nuts, and seeds in your diet.
Magnesium
Magnesium is a mineral that contributes to over 300 enzymatic reactions within the body, including glucose metabolism. Women with PCOS often have lower levels of magnesium, which may contribute to insulin resistance.
Magnesium supplementation can help with insulin sensitivity and reduce inflammation. It also helps manage common PCOS symptoms such as migraines, mood swings, and menstrual cramps.
You can also get magnesium from:
Spinach
Pumpkin seeds
Whole grains
Avocado
Bananas
Should I Take Supplements for PCOS?
While vitamins and PCOS supplements can help manage your symptoms, it's important to remember that they are not a cure for PCOS. They should be used as part of a comprehensive treatment plan that includes regular exercise, a healthy diet, and medication (if prescribed by your doctor).
Before you start any new supplement regimen, talk to a registered dietitian specializing in PCOS or your healthcare provider.
My PCOS Remedy Boot Camp can provide personalized advice to support your individual needs and monitor your progress.
Remember that every woman's body is different; what works for one person may not work for another. Finding the right combination of lifestyle changes and supplements may take some time to manage your symptoms effectively.
PCOS is a complex condition, but remember you're not alone on this journey. With the right support and resources, you can manage your symptoms effectively and lead a healthy life.
