PCOS (Polycystic Ovary Syndrome) affects millions of women worldwide, and finding ways to manage its symptoms can be daunting.
It can cause various health problems and significantly impact the quality of life. Many women go to great lengths – from lifestyle changes to dietary supplements, all in the name of managing PCOS symptoms [1].Â
In this article, we will explore seven helpful supplements for PCOS and how they can improve your health.
Understanding PCOS: symptoms and causes
A hormonal condition, PCOS affects women who are of childbearing age. High levels of androgens (male hormones), insulin resistance, and cystic ovaries are its defining characteristics [2].
Symptoms of PCOS
Women suffering from PCOS may experience various symptoms, including:
- Irregular periods
- Excess hair growth
- Acne
- Weight gain
- Infertility
What causes PCOS?
The exact cause of this disorder is unknown, but it is believed to be caused by various factors, including genetics, environment, and lifestyle.
Insulin resistance is a major contributing factor, leading to increased production of androgens and other hormonal imbalances.
Why take supplements for PCOS?
For women with this condition, supplements are a helpful addition to a healthy diet and lifestyle. They can help improve insulin resistance, balance hormones, reduce inflammation, and support overall health [3].
However, it’s essential to consult a healthcare professional before starting any supplement regimen. Let’s look closely at some supplements that can make a huge difference.
7 supplements to help manage PCOS symptoms
1. Inositol
This naturally occurring carbohydrate found in foods like fruits, beans, and nuts plays a vital role in insulin regulation and cellular communication.
Research suggests that inositol supplementation may help improve insulin resistance, hormonal balance, and fertility in women with PCOS [4].
Benefits of inositol
- Improve insulin sensitivity
- Reduce testosterone levels
- Support healthy ovarian function
Recommended dosage and safety
The recommended dosage of inositol for PCOS ranges from 2 to 4 grams daily, taken in divided doses. It is safe with minimal side effects, although some may experience gastrointestinal discomfort.
Though inositol alone may not work wonders, it’s an excellent add-on supplement to your daily routine to manage the symptoms of this frustrating disorder.
2. Vitamin D
A deficiency in vitamin D is common in women with polycystic ovary syndrome. This essential fat-soluble vitamin supports various bodily functions, including regulating hormones, supporting immune function and bone health, and improving insulin sensitivity [5].
Benefits of Vitamin D
- Improve insulin sensitivity
- Regulate hormone levels
- Support mood and mental health
Supplementation and dosage
The best source of Vitamin D is exposure to the sun. Just 15 minutes of sun exposure daily can significantly boost your Vitamin D levels.
But if you are time-deficient, the recommended daily vitamin D dosage for PCOS varies depending on individual needs, but a typical range is 1,000 to 4,000 IU daily.
Consult with a healthcare professional to determine the appropriate dosage for you. Additionally, be careful not to exceed the recommended daily limit, as excessive vitamin D intake can lead to toxicity.
3. Omega-3 fatty acids
Omega-3 fatty acids are essential fats found in foods like fish, nuts, and seeds. They can help reduce inflammation, improve insulin sensitivity, enhance cardiovascular health, and promote a healthy hormonal balance for women with PCOS [6].
Benefits of omega-3 fatty acids
- Reduce inflammation
- Improve insulin sensitivity
- Support mood and mental health
Dosage and precautions
The recommended daily dosage of omega-3 fatty acids for women with polycystic ovary syndrome is 1 to 2 grams. It’s essential to choose high-quality supplements to avoid potential contaminants.
Moreover, if you don’t consume fish, you can opt for omega-3 supplements derived from algae or krill oil. Consult with a healthcare professional before starting any supplement.
Incorporating Omega-3s into your diet can be easy and delicious and benefit women with PCOS.
4. Magnesium
Magnesium is an essential mineral involved in various bodily functions, including blood sugar regulation, energy and hormone production, and muscle function.
Women with PCOS often have low magnesium levels, which can aggravate insulin resistance and hormonal imbalances [7].
Benefits of magnesium
- Improve insulin sensitivity
- Reduce inflammation
- Support mood and mental health
Dosage and Forms
A daily dosage of 200 to 400 mg of magnesium is recommended for PCOS. Magnesium supplements come in various forms, such as magnesium citrate, glycinate, and oxide.
These supplements can interact with certain medications, so consult a healthcare professional before starting any supplement.
5. Zinc
Zinc is an essential trace element in hormone production, wound healing, immune function, and insulin regulation. Research suggests that women with PCOS may have lower zinc levels, contributing to hormonal imbalances, inflammation, and insulin resistance [8].
Benefits of zinc
- Improve insulin sensitivity
- Support hormone regulation
- Promote immune health
Zinc supplementation and dosage
The recommended daily dosage of zinc for women with PCOS is 30 to 45 mg. Excessive zinc intake can lead to toxicity and interfere with the absorption of other minerals, so it’s essential to consult with a healthcare professional before starting any supplement.
6. Chromium
This essential trace mineral enhances insulin function, potentially benefiting women with PCOS. Chromium may help reduce blood sugar levels and balance hormones by improving insulin sensitivity [9].
Benefits of chromium
- Improve insulin sensitivity
- Support healthy blood sugar levels
- Promote weight management
Recommended intake and safety
Chromium can be found naturally in many foods, like whole grains, broccoli, and potatoes. However, in some cases, supplementation may be necessary to reach optimal levels.
The recommended daily dosage of chromium for PCOS is 200 to 1,000 mcg. Chromium supplements are considered safe and can interact with certain medications, however, high doses may cause adverse effects in some women, so consult a healthcare professional before taking this supplement.
Overall, while it may not be the first supplement that comes to mind for PCOS treatment, chromium can undoubtedly be a valuable addition to a well-rounded regimen.
7. N-Acetylcysteine (NAC)
This powerful antioxidant helps combat inflammation and oxidative stress associated with polycystic ovary syndrome. It may also improve insulin resistance, hormone balance, and fertility [10].
Benefits of NAC
- Improve insulin sensitivity
- Reduce inflammation
- Support liver health
Suggested dosage and precautions
The recommended NAC dosage for women with PCOS is 1,200 to 1,800 mg daily. NAC is generally safe but may cause gastrointestinal side effects in some individuals. Consult a healthcare professional before starting NAC supplementation.
Closing thoughts
Supplements are a valuable addition to a healthy lifestyle for women with PCOS. By improving insulin sensitivity, reducing inflammation, and balancing hormones, these supplements can help manage PCOS symptoms and improve overall health.
Remember that a combination of supplements, lifestyle changes, and medical treatment can provide the best results in managing PCOS symptoms.
Always consult a healthcare professional before starting any supplement regimen to ensure safety and efficacy.
[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710389/
[2]https://www.healthline.com/health/womens-health/natural-treatment-pcos
[3]https://www.cnyfertility.com/pcos-supplements/
[4]https://drkathleenmahannah.com/blog/the-best-supplements-for-pcos
[5]https://lewis.gsu.edu/2021/12/09/pcos-daily-dose-of-vitamin-d/
[6]https://www.allarahealth.com/best-pcos-supplements-for-naturally-treating-pcos
[7]https://www.pcosnutrition.com/magnesium-benefits/
[8]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468694/
[9]https://pubmed.ncbi.nlm.nih.gov/28595797/
[10]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4306416/
