PCOS and Nutrition: The Key Supplements to Know About

Polycystic Ovary Syndrome (PCOS) is a complex condition that can cause a range of symptoms. While it can't be cured, medications, supplements, and lifestyle changes can help you manage your symptoms. Aside from medications, there's a distinct link between PCOS and nutrition.

A recent study revealed that many women with Polycystic Ovary Syndrome consume an unbalanced diet, which can increase the symptoms (NIH). Luckily, supplements can fill any dietary gaps and support hormone balance.

In this post, we'll look at how a balanced diet can support PCOS and which supplements you can take.

What is Polycystic Ovary Syndrome (PCOS)?

PCOS is a common condition without an established cause. But specialists believe hormone imbalances, high insulin levels, and genetics influence it. Individuals with the condition experience fluid-filled follicles that grow on the ovaries, irregular periods, and excess androgens (male hormones).

Due to this, the symptoms of PCOS can include hair loss and thinning, excess hair growth, weight gain, unpredictable periods, ovarian cysts, and fertility problems.

PCOS was recently renamed PMOS (Polyendocrine Metabolic Ovarian Syndrome) due to recognition that the condition affects not just ovarian function but also metabolism and hormones.

The PCOS Diet Link

Around 1 in 10 women have PCOS in the UK, and there's no cure. However, multiple studies suggest that the right diet can reduce insulin resistance and improve weight management.

Research shows that around 61% of women with the condition also experience insulin resistance, which causes the ovaries to produce more male hormones (CDC).

Research into PCOS and nutrition also revealed that traditional Western diets have an increased risk of weight gain and inflammation (Cureus).

Consuming a diet low in sugars and saturated fats can reduce your symptoms, with the Mediterranean diet, low-GI foods, and anti-inflammatory diets all being beneficial.

Each of these diets gives you a healthy balance of nutrients, but supplements can replace any gaps.

The Best Supplements for Managing PCOS

Many people with PCOS are deficient in certain vitamins and minerals. Taking the right supplements can decrease your symptoms and make the condition more manageable. The term here is manageable. Supplements can help you, but they won't cure PCOS.

Vitamin D

Polycystic Ovarian Syndrome causes increased testosterone levels in women, but research shows that Vitamin D can reduce testosterone in individuals with the condition (PCOS Nutrition Centre). While research is mixed, some studies also suggest that Vitamin D may enhance fertility.

If the body has adequate levels, it may enhance egg quality and stabilise ovulation. Consuming between 300 and 400 IU of Vitamin D3 daily can potentially manage PCOS symptoms.

Omega-3 Fats

Omega-3 fatty acids are beneficial for managing PCOS because they can reduce inflammation, balance blood sugar, and regulate hormones. One study concluded that getting enough healthy fats through either diet or supplementation stabilised menstrual cycles, which can support fertility (PMC).

Another study suggests that taking an Omega-3 supplement can prevent hair loss and excessive hair growth by reducing androgen levels (Densmore Laboratories).

Specialists recommend taking between 1000 and 4000 mg of Omega-3 daily, either through supplements or dietary sources.

Berberine

Berberine has gained recent attention for its ability to promote weight management. It's particularly beneficial for PCOS, as it targets the enzymes responsible for fat storage and has been shown to reduce bad cholesterol (NIH).

If you plan on adding berberine to your diet, you should start on 500mg a day and gradually increase your intake until you reach 1500mg. Many people find that taking it two to three times a day reduces any digestive symptoms.

Magnesium

A health review found that women with PCOS are more at risk of a magnesium deficiency, which presents an increased risk of inflammation (NIH).

Magnesium is a beneficial supplement because it supports multiple bodily processes, but it can be particularly useful for individuals with Polyendocrine Metabolic Ovarian Syndrome.

While research is mixed, some studies say that taking a magnesium supplement can decrease insulin resistance, which can reduce the risks of developing type 2 diabetes.

Its biggest benefit is the ability to reduce anxiety and mood swings, which are common PMS symptoms in women with PCOS/PMOS (PubMed).

Zinc

Just like magnesium, women with PCOS generally have lower zinc levels. Zinc can stabilise testosterone levels and prevent it from turning into DHT (dihydrotestosterone). This can reduce the effects of excess androgens on hair growth or loss.

Research shows that zinc can reduce acne flare-ups in women with PCOS due to its effect on endocrine outcomes (NCBI).

B Vitamins

You probably won't be surprised to see B vitamins here. These vitamins are beneficial for stabilising the metabolic factors that can contribute to PCOS symptoms, but they offer other positive outcomes. For example, Vitamin B9 can enhance ovulation, while Vitamin B12 supports metabolic health (HIH).

Taking Vitamin B6 may also help PCOS patients who experience severe PMS, including anxiety and mood swings. So, adding a Vitamin B-Complex supplement to your daily diet can make a difference to your symptoms.

Combining Supplements and Lifestyle Changes to Manage PCOS Symptoms

From insulin sensitivity and excess hair growth to fertility issues and a higher Body Mass Index, PCOS/PMOS can cause a range of symptoms. It's important to remember that there's no known cure, but managing your symptoms can improve health outcomes.

While PCOS treatments like hormones and fertility treatment make a significant difference, lifestyle changes support any medications.

This includes consuming a balanced diet rich in complex carbohydrates, healthy fats, fibre, and protein, while also limiting sugar and saturated fats. Incorporating moderate-intensity physical activity into your routine can also support weight management.

How to Choose the Right Supplements for PMOS/PCOS

When choosing supplements to help manage your symptoms, it's important to consider your current diet and whether you get enough nutrients from food and drink choices. Supplements aren't meant to replace an unhealthy diet, but they can fill any nutritional gaps.

If you're looking for high-quality PCOS supplements at low prices, Sealions has a variety of options available, including gummies and capsules. Our team is here to answer any questions and help you choose the right supplement formulas for your needs.

Please get in touch today.