Before we explain which PCOS supplements are going to help mitigate symptoms and manage PCOS pain, we should first explain a little about PCOS and how it develops.
What is PCOS / PCOD
PCOS / PCOD (otherwise known as polycystic ovarian syndrome or polycystic ovary syndrome or Polycystic Ovarian Disease) is a relatively common hormonal imbalance that affects around 20% of women in India, who are of reproductive age or approaching reproductive age.
Women with PCOS usually have higher levels of androgens (a male sex hormone), and the knock-on effects of this imbalance leads to ovarian cysts, irregular periods (thanks to inconsistent ovulation), acne, thinning of hair on the scalp, excess hair on other areas of the body, insulin resistance, and accompanied weight gain.
Women with PCOS often go on to develop even more serious health problems, especially if they are overweight, including diabetes, heart disease, high blood pressure, sleep apnea, and even stroke. Objective of sharing these is not to create panic but awareness and urgency for quick corrective action.
Managing PCOS / PCOD
Now, the above symptoms and implications of PCOS are common results of this hormonal imbalance, but it’s not a definite sentence. Just because you are diagnosed with PCOS doesn’t mean you’re going to suffer from every problem that we just mentioned – because there are ways you can naturally treat PCOS using supplements, alongside an intentional diet and lifestyle.
7 Great PCOS Supplements (And Why)
There, currently are 2 approaches to manage PCOS / PCOD which include – usage of drugs such as metformin, a mainstay of PCOS Treatment and second approach involves dietary management with the usage of dietary supplements apart from life style changes.
This review covers the most effective dietary supplements that are potentially a mainstay of dietary management of PCOS / PCOD.
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Inositol
Inositols likemyo- and d-chiro inositol B-vitamins (which should be combined in a 40:1 ratio), are a type of of carbocyclic sugar naturally found in foods like fruits, beans, nuts, animal foods, and grains, and they offer antioxidant properties. Interestingly, inositol used to be considered a vitamin, but it has since been declassified as most people make enough of it internally. However, those affected with PCOS cannot synthesize enough of these inositols and hence the need for supplementation.
As we mentioned earlier, PCOS is a metabolic condition, which is often aggravated by inflammation, insulin resistance, and/or increased androgen levels. Research suggests that inositols help lower high insulin levels and improve blood sugar levels in women with PCOS.
In addition, a meta-analysis of studies evaluating the effects of MI and DCI inositols on women with PCOS concluded that: 1) Myo-Inositol is helpful in lowering testosterone levels overall, and 2) it takes 6 months and longer to see the positive effects of inositols on androgen profiles and acne. So use these for long enough to experience positive benefits
2. Vitamin D
It’s not just women with PCOS that have low levels of vitamin D – research indicates that around 40% of Indians are deficient in this essential vitamin.
Supplementation of vitamin D in women with PCOS improves menstrual regularity (after 3 months of supplementation), while it also has been shown to improve fertility and pregnancy rates during assisted reproduction therapy.
Vitamin D supplementation has also been shown to improve mood and reduce likelihood of depression in women both with and without PCOS. Start with anywhere between 2,000 to 4,000 IU per day till your blood serum levels of Vit D are in range of 50 – 60 ng/dl
3. B Complex
B vitamins such as B12 and folate are among the most helpful in treating PCOS naturally. Specifically, they’re thought to help fight insulin resistance in those with PCOS.
Apart from Vit B12 and Folic Acid, Vit B6 is a high-powered supplement that is purported to support mood regulation (it helps in the production of serotonin and dopamine, essential for feelings of happiness and contentment), while B12 is also thought to aid in mood regulation (since this vitamin plays a key role in synthesizing and metabolizing serotonin).
B12 supplementation may be particularly important for women with PCOS to help offset the effects of Metformin, which may reduce levels of B12 in the body.
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Fish Oils/Omega 3
Omega 3 Fatty Acids are so powerful thanks to their anti-inflammatory properties, especially when it comes to treating inflammatory and autoimmune conditions. Placebo-controlled trials of fish oils through supplementationdemonstrate that Omega 3s offer “significant benefit” over placebo, and often result in decreased disease activity and a lowered use of anti-inflammatory drugs.
In a recent meta-analysisof Omega 3s’ impact on women with PCOS in particular, results indicate that these fatty acids are particularly helpful for fighting insulin resistance and treating high levels of total cholesterol (TC) in the blood.
Apart from supplementation with fish oils, you may get Omega-3s directly from food sources such as fish (particularly salmon, mackerel, and herring), nuts (walnuts, flaxseeds, and chia seeds), and plant oils (like flaxseed oil, and walnut oil), although fish are a better source of Omega-3s on account of higher bioavailability from animal sources than from plant sources
5. Berberine
Berberine is an alkaloid extracted from herbs, and it can be taken in liquid or capsule form.
When it comes to naturally treating PCOS, it’s particularly noteworthy for its role in improving insulin resistance through better insulin signal transduction.
For instance, in one small study of 89 women with PCOS, compared to metformin or a placebo, berberine supplementation proved to be just as effective as metformin at lowering insulin and glucose levels, while also reducing levels of LDL (otherwise known as bad cholesterol), and increasing levels of HDL (otherwise known as good cholesterol).
But berberine doesn’t stop there. It’s also known to reduce the secretion of the hormone leptin, which works to stimulate appetite. As such, losing weight may become a lot easier through berberine supplementation, as cravings are reduced, and the enzyme lipoprotein lipase, (responsible for fat storage) is inhibited at the same time.
Finally, apart from the positive effects on improving the metabolic implications of PCOS, berberine may also improve fertility in women suffering from this condition. In one pilot study, ovulation improved by 25% after 4 months supplementing with berberine, while another study indicated that women with PCOS taking berberine had higher pregnancy rates (compared to metformin or placebo) and fewer side effects when taking berberine 3 months prior to their fertility treatment.
6. Magnesium
According to recent research, 70-95% of obese individuals diagnosed with PCOS have insulin resistance, while 30-75% of lean individuals with PCOS are found to also have insulin resistance. So why is this symptom in particular such a big deal? And how does it impact your PCOS?
Well, insulin resistance leads to Type 2 Diabetes (which comes with a plethora of other health implications affecting the circulatory, nervous, and immune systems), while recent data indicates that insulin resistance is not only a symptom of PCOS, but that it also may be a driver of the hormonal imbalance.
Enter Magnesium.
Magnesium is a cofactor of many enzymes involved in glucose metabolism, and in those with Type 2 Diabetes, there appears to be a much lower intracellular magnesium concentration. In other words, there’s deficient levels of magnesium in insulin-resistant patients, and it’s suspected that low levels of magnesium are spurring insulin resistance and heart disease.
Some forms of magnesium are better processed by our bodies than others. Opt for magnesium citrate or magnesium glycinate, and avoid magnesium oxide (which is insoluble in water and thus has low absorption rates in the human body).
7. Zinc
Zinc is a critical micro element that is responsible for the regulation of cell growth, hormone release, reproduction, and immunological response. It appears that women with PCOS may have lower levels of zinc than women without it, and because of this, women with PCOS may see impaired hormonal, lipid, and glucose metabolism, in addition to “increased concentrations of oxidative stress biomarkers”.
In a review of 36 randomized, controlled studies on the effect of zinc supplementation on reproductive symptom disorders (such as PCOS), it was concluded that zinc has a positive effect on insulin resistance and lipid balance. This means that it helps fight against insulin resistance. As an added bonus, when dosed before and during each menstrual cycle, it may also reduce the intensity of pain associated with menstruation – which means if you suffer from PCOS pain, Zinc supplementation could surely help.
A few other studies have shown that zinc may help fight acne, reduce inflammation, and prevent hair loss, as well as protect against chronic conditions like heart disease and diabetes.
Like magnesium, the form of Zinc matters. For the best absorption rates, opt for zinc glycinate, zinc picolinate, zinc acetate, and zinc glycerate, and avoid zinc sulfate since it has a low absorption rate. Before we explain which PCOS supplements are going to help mitigate symptoms and manage PCOS pain, we should first explain a little about PCOS and how it works.
What is PCOS / PCOD
PCOS / PCOD (otherwise known as polycystic ovarian syndrome or polycystic ovary syndrome or Polycystic Ovarian Disease) is a relatively common hormonal imbalance that affects around 20% of women in India, who are of reproductive age or approaching reproductive age.
Women with PCOS usually have higher levels of androgens (a male sex hormone), and the knock-on effects of this imbalance leads to ovarian cysts, irregular periods (thanks to inconsistent ovulation), acne, thinning of hair on the scalp, excess hair on other areas of the body, insulin resistance, and accompanied weight gain.
Women with PCOS often go on to develop even more serious health problems, especially if they are overweight, including diabetes, heart disease, high blood pressure, sleep apnea, and even stroke.
Managing PCOS / PCOD
Now, the above symptoms and implications of PCOS are common results of this hormonal imbalance, but it’s not a definite sentence. Just because you are diagnosed with PCOS doesn’t mean you’re going to suffer from every problem that we just mentioned – because there are ways you can naturally treat PCOS using a carefully curated set of supplements (decided alongside input from a physician), alongside an intentional diet and lifestyle.
7 Great PCOS Supplements (And Why)
There, currently are 2 approaches to manage PCOS / PCOD which include – usage of drugs such as metformin, a mainstay of PCOS Treatment and second approach involves dietary management with the usage of dietary supplements apart from life style changes.
This review covers the most effective dietary supplements that are potentially a mainstay of dietary management of PCOS / PCOD.
-
Inositol
Inositols likemyo- and d-chiro inositol B-vitamins (which should be combined in a 40:1 ratio), are a type of of carbocyclic sugar naturally found in foods like fruits, beans, nuts, animal foods, and grains, and they offer antioxidant properties. Interestingly, inositol used to be considered a vitamin, but it has since been declassified as most people make enough of it internally. However, those affected with PCOS cannot synthesize enough of these inositols and hence the need for supplementation.
As we mentioned earlier, PCOS is a metabolic condition, which is often aggravated by inflammation, insulin resistance, and/or increased androgen levels. Research suggests that inositols help lower high insulin levels and improve blood sugar levels in women with PCOS.
In addition, a meta-analysis of studies evaluating the effects of MI and DCI inositols on women with PCOS concluded that: 1) Myo-Inositol is helpful in lowering testosterone levels overall, and 2) it takes 6 months and longer to see the positive effects of inositols on androgen profiles and acne. So use these for long enough to experience positive benefits
2. Vitamin D
It’s not just women with PCOS that have low levels of vitamin D – research indicates that around 40% of Indians are deficient in this essential vitamin.
Supplementation of vitamin D in women with PCOS improves menstrual regularity (after 3 months of supplementation), while it also has been shown to improve fertility and pregnancy rates during assisted reproduction therapy.
Vitamin D supplementation has also been shown to improve mood and reduce likelihood of depression in women both with and without PCOS. Start with anywhere between 2,000 to 4,000 IU per day till your blood serum levels of Vit D are in range of 50 – 60 ng/dl
3. B Complex
B vitamins such as B12 and folate are among the most helpful in treating PCOS naturally. Specifically, they’re thought to help fight insulin resistance in those with PCOS.
Apart from Vit B12 and Folic Acid, Vit B6 is a high-powered supplement that is purported to support mood regulation (it helps in the production of serotonin and dopamine, essential for feelings of happiness and contentment), while B12 is also thought to aid in mood regulation (since this vitamin plays a key role in synthesizing and metabolizing serotonin).
B12 supplementation may be particularly important for women with PCOS to help offset the effects of Metformin, which may reduce levels of B12 in the body.
-
Fish Oils/Omega 3
Omega 3 Fatty Acids are so powerful thanks to their anti-inflammatory properties, especially when it comes to treating inflammatory and autoimmune conditions. Placebo-controlled trials of fish oils through supplementationdemonstrate that Omega 3s offer “significant benefit” over placebo, and often result in decreased disease activity and a lowered use of anti-inflammatory drugs.
