Nutrients to Consider for PCOS
Polycystic ovarian syndrome (PCOS) is the most common endocrine disorder in women of reproductive age.
Every week I see women in my clinic who are struggling with the realities of PCOS. Symptoms like acne, hirsutism (hair growth in unwanted places like the chin and/or breasts), weight gain, alopecia (hair loss), irregular or skipped periods, and even fertility struggles — all which are physically and emotionally challenging.
Unfortunately, when I consult women, most tell me that when diagnosed with PCOS they received nothing more than a brochure and a prescription for the Pill — no further guidance or support, just left to manage this condition by themselves.
I’m here to tell you that there is so much we can do to manage PCOS effectively and that shutting down your menstrual cycle is not the ‘fix’ you may be seeking. There is growing research to support the use of certain nutrients, herbs, dietary changes and even lifestyle factors such as exercise that can dramatically improve PCOS outcomes. In this blog, I’ll touch on supplements and save the other factors for next time.
Options Beyond The Pill
As I mentioned, the Pill is used as the first-line of treatment in PCOS for treating high androgen levels and menstrual cycle irregularities. Alongside the Pill, Metformin is also commonly prescribed in PCOS for blood sugar regulation. What I see a lot in clinical practice is that most women are actually already on the Pill before receiving a diagnosis of PCOS and only find out when they come off the Pill hoping to get pregnant.
Before we dive in any deeper I want you to know that I am not against these medications. I believe there is a place for them and they can be very effective for alleviating certain symptoms but I don’t believe they should be the first-line of defence. The problem with these medications is 1. They don’t treat the root cause, they only mask symptoms temporarily and 2. They carry their own risks and side effects. For example, the Pill can make insulin resistance worse and even exacerbate things like depression which is already a common symptom associated with PCOS.
If you are reading this and have chosen to take the conventional route of treatment and are on medications, know that my goal here isn’t to shame your choices. There is a place for them and I never want anyone to feel bad or pressured when it comes to personal medical choices. At the end of the day, I hope that I can bring you hope, hope that there are more options for you to ultimately live your healthiest and happiest life, free of those unwanted symptoms that hold you back. You may even read my recommendations as additions to your current treatment plan, opposed to ‘alternatives’, because there are no boundaries to your health choices, you can have as many people on your team and tools in your toolbox as you like.
Okay let's dive in, but before we do, its important to note that I always recommend seeking specialist care from a qualified and registered Naturopath and/or Nutritionist. This is important to that they can ensure these supplements are right for you and prescribe high quality supplements in the correct form and dosage (because not all supplements are the same!). Always chat to your medical provider before commencing any new supplements.
Alright, lets’ go!
1. Inositol
Inositol is a crowd favourite for PCOS. It’s also actually one of the most studied supplements for PCOS and has some strong research behind it.
In studies, myo-inositol has been shown to:
Improve insulin sensitivity and glucose tolerance
Have positive effects on lipid levels
Support regulation of menstruation
Increase AMG and improve fertility outcomes
Reduce androgens (testosterone) and therefore reduce acne and hirsutism
2. Magnesium
You’ve possibly heard of the incredible benefits of magnesium… It is a wonderful nutrient that plays a role in a large amount of chemical reactions in the body – over 300 in fact! It is essential for energy production and glucose metabolism. Low serum levels of magnesium have been found in women with PCOS and unfortunately magnesium deficiency contributes to insulin resistance.
Fortunately, supplementing with magnesium has been shown to:
Improve insulin resistance, yay!
Improve glucose and lipid parameters
Positively support stress response by regulating the HPA (adrenal axis)
Improve sleep
Support healthy progesterone production
Reduce sugar cravings and support healthy weight management
3. Zinc
Ahhh zinc, a very effective supplement for PCOS. One particular clinical study showed that zinc supplementation significantly improved hirsutism (excess hair growth) in just eight weeks.
Supplementing with zinc has been shown to:
Reduce hair loss/thinning hair
Improve ovarian function
Reduce androgens therefore improving symptoms like acne and hirsutism
Improve insulin sensitivity
Food sources of zinc:
Pumpkin seeds
Oysters
Cashews
Mushrooms
Chickpeas
Spinach
4. N-Acetyl Cysteine
NAC, short for N-acetyl-cysteine, is a naturally occurring chemical in our bodies that has shown really positive effects for use in PCOS.
Studies have show that supplement of NAC:
Increases glutathione, one of the most important detoxifiers that’s produced in our bodies.
Improve insulin resistance
Reduce testosterone levels as well as symptoms of hirsutism in women with PCOS
Improves menstrual regularity
In one study, it was found to be comparable to metformin in lowering insulin and androgens and improving menstrual regularity.
5. Vitamin D
Vitamin D is essential for overall health but unfortunately, deficiency is common in NZ, and is especially common in women with PCOS. Being vitamin D deficient is associated with insulin resistance, a higher body weight, and elevated androgen levels.
Promising research shows that supplementing with Vitamin D may:
Improve ovarian reserves (AMH levels and ovarian follicle health)
Support regulation of the menstrual cycle
Improve inflammatory markers and insulin sensitivity
I recommend getting your vitamin D level tested. Then, based on your level, specific levels of dosing will be beneficial.
6. Essential Fatty Acids (EFAs)
There are a heap of reasons why EFA’s can be beneficial in PCOS.
In studies EFA’s have been shown to:
Improve insulin sensitivity
Reduce testosterone levels
Reduce unwanted hair growth
Support menstrual regularity
7. Chromium
Chromium is a key micronutrient involved in glucose, protein and lipid metabolism.
In clinical trials, chromium has been shown to:
Improving insulin sensitivity by decreasing fasting insulin
Reduce androgens
Reduce clinical signs of androgen excess – acne, hirsutism
Improve ovulation and menstrual cycle regularity
Which supplements may be best for you would depend on what type of PCOS you have, the severity of your condition and the symptoms that you present with.
If you are looking for individualised support for PCOS or another hormonal condition, please get in touch by booking in a Base Chat or an Initial Consultation here.
