10 Best Supplements for PCOS

What is PCOS? 

PCOS, or polycystic ovary syndrome, is a hormonal disorder that affects 1 in 10 women. Despite the name, it doesn’t actually stem from a gynecological concern at its source. PCOS is entirely to do with the endocrine (hormone) system.

Insulin resistance and inflammation are the major causes of PCOS symptoms.

This metabolic disorder can contribute to hormonal imbalances that worsen PCOS symptoms. Having elevated testosterone is one common symptom in PCOS. While it is healthy for women to have some testosterone, excess levels of testosterone can create problems for the female body, like causing you to lose hair on your head or grow it on your chin. Moreover, an imbalance in hormones like progesterone or estrogen can also lead to heavy periods, acne, mood swings, breast tenderness, and other unwanted symptoms.

Insulin resistance is one of the major causes of PCOS symptoms. Insulin resistance can cause the ovaries to produce more testosterone and androgens, thus contributing to PCOS symptoms.  When this type of hormonal imbalance occurs, the ovaries can develop a number of small to medium sized cysts, which is where the disease gets its name.  

Symptoms of PCOS: 

1. Weight gain or obesity 

2. Menstrual irregularities 

3. Absent period 

4. Heavy menstrual flow 

5. Abnormal mid-cycle bleeding 

6. Acne 

7. Excessive body hair 

8. Hair loss 

9. History of ovarian cysts 

10. Recurrent of miscarriage 

11. Anovulatory cycles (when the ovary doesn’t release an egg) 

12. Estrogen excess symptoms like PMS 

    
    

Diet Help PCOS: 

A whole food, anti-inflammatory diet is one of the most effective in helping bring hormones back into balance.  A diet that focuses on whole foods is void of all processed and packaged foods.  This means you’re giving your body whole nutrients, providing your body the tools it needs to operate properly,  Moreover, a diet low in carbohydrates introduces fewer complex sugars into your body. This could help keep your blood sugar level stable so your pancreas doesn’t go into overdrive creating insulin. For this balancing diet, you should be eating primarily meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, and spices.  Aim to fill half your plate with veggies at each meal to meet your fiber needs and maximize nutrition.  Stay away from sugar, dairy, artificial sweeteners, trans fats, grains, and legumes.

10 Best Supplements for PCOS 

1. Inositol for PCOS

   1. Inositol, or Vitamin B, is one of the best supplements for women with PCOS because of its support of health blood sugar and ovarian health.  Most studies have shown benefits with Myoinositol and D-Chiro-inositol. Inositol may help improve the body’s use of insulin, reduce sugar levels, regulate menstrual cycles, improve ovarian function, promote egg quality, boost reproduction and fertility, prevent hirsutism, and even reduce the risk of gestational diabetes.  Inositol may also help with metabolic issues. 

2. Omega-3 

   1. Omega-3 fatty acids found in fish oil are a healthy addition to any diet. Studies show that omega-3s can aid in reducing testosterone and regulating the menstrual cycle in women with PCOS. Omega-3s can help decrease inflammation in the body.  Many researchers suggest that inflammation is a possible cause for insulin resistance and PCOS. Fish oil can help lower inflammation and enable your cells to utilize insulin, which is at the root of what is driving PCOS. Fish oil can also help with stubborn weight by reducing your leptin levels, which is linked to insulin resistance. Leptin resistance is when your brain thinks you need to conserve energy, so causes you to store energy from food, leading to excess weight gain. This extra weight can contribute to inflammation, further blood sugar dysregulation, and overall metabolic syndrome, which are at the core of PCOS. 

3. Chromium for sugar cravings 

4. Vitex (Chaste tree berry) 

   1. Vitex has an effect on the hypothalamic pituitary ovarian axis. Basically, it influences the master pituitary gland-which is the gland that tells the ovaries how to do its job and how many hormones to make. Some studies suggest it can increase progesterone levels and balance testosterone. This has been shown to help with PCOS symptoms like cysts, acne, PMS, miscarriage, and endometriosis. 

5. N-Acetyl-Cysteine (NAC) 

   1. N-Acetyl-Cysteine (NAC) is an antioxidant and amino acid that the body needs for overall endocrine health.  NAC treatment had a significant effect on decreasing: 

      1. BMI 

      2. Less hair on face, chest, and abdomen 

      3. Fasting insulin 

      4. Free testosterone 

      5. Menstrual irregularities 

   2. Note that they also found that NAC had similar results to metformin, a pharmaceutical that is used to treat high blood sugar.  And Metformin is well recognized to create a B12 deficiency so supplementing and eating a diet rich in B12 is wise if you are on this drug. 

6. Magnesium 

   1. Most women should be taking magnesium for overall health.  Low magnesium is associated with diabetes. 300mg of magnesium at bedtime had a significant improvement in fasting blood glucose and insulin levels. Thus, increasing magnesium can help improve insulin resistance-and thus PCOS as well.  Moreover, magnesium can help women with metabolic syndrome. Magnesium supplements can reduce this risk of PCOS-causing metabolic disease.  Magnesium Bisglycinate Chelate-this form is highly absorbable. A typical dose of magnesium is 300-450mg. 

7. Zinc 

   1. A combination of zinc and saw palmetto can help your body eliminate extra testosterone, which causes PCOS.  These supplements actually reduce the enzyme 5-alpha-reductase that converts testosterone into a more powerful androgen called DHT (which amplifies the effects of testosterone). Zinc’s ability to contribute to reducing DHT levels has shown useful for reducing hairiness, acne, mood disturbances, and weight gain in women suffering from PCOS related to excess testosterone.  

8. Saw Palmetto 

   1. A combination of zinc and saw palmetto has seen strong effects on reducing symptoms of PCOS. Like zinc, saw palmetto can reduce 5-alpha-reductase activity, which is the enzyme that makes DHT. DHT can cause PCOS symptoms like hair loss, facial hair growth, acne, and menstrual irregularities. Inhibiting this conversion of testosterone to DHT can help reduce the intensity of PCOS symptoms.  Moreover, saw palmetto may also help regulate estrogen in women with estrogen dominance.  Basically, saw palmetto helps reduce androgens and regulate hormones.  

9. Vitamin D 

   1. Research has proven that a deficiency in vitamin D has negative effects on women with PCOS. The symptoms of vitamin D deficiency (VDD) include insulin resistance, increased weight gain, and increased risk of heart disease and diabetes- all of which are linked to PCOS.  Vitamin D is also involved in the maturation and development of eggs in the ovaries. Thus, without enough vitamin D, the ovaries can’t properly produce fertile eggs. Vitamin D supplements can actually help create healthy follicles in the ovaries that push the eggs through, thus helping the woman ovulate.  Moreover, Vitamin D plays a role in glucose metabolism. Vitamin D is insulin’s right hand partner in breaking down glucose and sugar. 

10. Folate 

    1. Folate, aka vitamin B-9, is useful for women with PCOS who are trying to get pregnant.  Folate can also help women with PCOS reduce their risk of miscarriage and bring the child to full term. 

Keep Moving Forward 😊 Sarah