Top 9 Best PCOS Supplements and Vitamins

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting 8-13% of women of reproductive age, states WHO. It is characterized by an excess of androgens, leading to symptoms like insulin resistance, irregular menstrual cycles, acne, and weight gain.

Women with PCOS often have irregular periods or no menstruation due to lack of ovulation. Insulin resistance is prevalent, causing higher blood sugar levels and contributing to weight gain. Other symptoms include excessive hair growth on the face and body, thinning scalp hair, and persistent acne.

Long-term health risks associated with PCOS include a higher likelihood of developing type 2 diabetes, cardiovascular diseases, and metabolic syndrome. Infertility due to ovulatory dysfunction and mental health issues like depression and anxiety are also common. Managing PCOS effectively through lifestyle changes, medical interventions, and potentially supplements is crucial to mitigate these risks.

Why Consider Supplements for PCOS?

Supplements offer natural support for managing PCOS symptoms. They can help address hormonal imbalances, improve insulin sensitivity, and reduce inflammation. Supplements like inositol, vitamin D, and omega-3 fatty acids have shown promise in managing symptoms and improving overall health in women with PCOS.

It's crucial to consult with a healthcare professional before starting any supplement regimen. A doctor can provide personalized advice based on individual health needs and ensure that the supplements won't interfere with any existing medications or conditions. By combining supplements with lifestyle changes, such as a balanced diet and regular exercise, women with PCOS can better manage their symptoms and improve their quality of life.

Top 9 PCOS Supplements and Vitamins

Inositol

Inositol, specifically myo-inositol and d-chiro-inositol, is a type of vitamin B8 that plays a vital role in managing PCOS. These forms of inositol help improve insulin sensitivity, which is crucial for women with PCOS. They can also regulate menstrual cycles, and enhance fertility.

Inositol is available separately or as a part of multivitamins, which can also strengthen the immune system, and enhance rest, memory, heart health, and reduce anxiety.

Research from Gynecological Endocrinology has shown that inositol can lower insulin levels and improve blood sugar control. Studies indicate that women taking myo-inositol have better ovulatory function and higher pregnancy rates. Combining myo-inositol and d-chiro-inositol in a 40:1 ratio enhances insulin sensitivity and reduces androgen levels, helping with symptoms like acne and excessive hair growth.

• Fruits: Oranges, grapefruits, lemons, bananas, cantaloupes
• Vegetables: Spinach, kale, beans, lentils, peas, Brussels sprouts
• Nuts and Seeds: Almonds, walnuts, sesame seeds
• Whole Grains: Brown rice, oats, whole wheat
• Animal Products: Liver, eggs

Vitamin D

Up to 85% of women with PCOS have low levels of vitamin D, as noted in the Indian Journal of Medical Research. Vitamin D supports menstrual regularity, improves fertility, and boosts mood. Supplementation can enhance insulin sensitivity and reduce the risk of diabetes. Vitamin D also plays a crucial role in pregnancy health.

• Sunlight: Exposure to sunlight enables the body to produce Vitamin D.
• Fatty Fish: Salmon, mackerel, sardines, and tuna.
• Egg Yolks: Contain small amounts of Vitamin D.

Curcumin

Curcumin, found in turmeric, is known for its anti-inflammatory and antioxidant properties. It helps regulate inflammation, which is often high in PCOS, reduce insulin resistance, and regulate androgen levels.

For example, turmeric as a source of curcumin is part of the Greens Superfood supplement. This green powder offers vital vitamins and minerals from plant-based sources like barley grass, spirulina, green tea, alfalfa, beetroot, hibiscus, cranberry, blueberry, and more.

Studies from Clinical Nutrition ESPEN show that curcumin can improve insulin resistance and lower androgen levels. It also helps with ovulation and reduces symptoms like acne.

• Foods: Turmeric spice added to dishes like curries, soups, and smoothies.
• Drinks: Turmeric tea or golden milk.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for reducing inflammation and managing PCOS symptoms. They improve insulin resistance and cholesterol levels, making them valuable for overall metabolic health.

Reproductive Biology and Endocrinology research indicates that omega-3 supplements can lower insulin resistance and triglyceride levels. They also improve mood and mental health, which are often affected by PCOS.

• Fatty Fish: Salmon, mackerel, sardines, and tuna are rich in omega-3s.
• Chia Seeds: High in alpha-linolenic acid (ALA), a type of omega-3.
• Flaxseeds: Another excellent source of ALA.
• Walnuts: Contain ALA.
• Algal Oil: Derived from algae, a plant-based source of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

CoQ10

Coenzyme Q10 (CoQ10) is an antioxidant that helps with energy production, and metabolic and inflammatory issues related to PCOS. It improves blood sugar control, lowers cholesterol levels, and enhances fertility.

Journal of Diabetes & Metabolic Disorders noted in the study that CoQ10 can improve blood sugar control, lower cholesterol levels, and enhance fertility.

• Foods: Organ meats (liver, heart), fatty fish (trout, sardines), spinach, broccoli, and cauliflower.

Berberine

Berberine is known for improving insulin resistance and metabolic health. It has shown similar efficacy to metformin, making it a popular natural alternative. Berberine can lower blood sugar levels and improve lipid profiles, aiding in the overall management of PCOS symptoms.

MDPI that berberine can lower blood sugar levels and improve ovulation rates, similar to metformin.

• Natural sources: Goldenseal, barberry, Oregon grape, and tree turmeric.

Magnesium

Magnesium is vital for glucose metabolism and insulin sensitivity. It helps reduce insulin resistance, making it crucial for managing PCOS. Magnesium supplements should be in forms like magnesium glycinate or citrate for better absorption.

Studies published in PubMed show that magnesium can improve insulin sensitivity and reduce PMS and menstrual cramps.

• Leafy Greens: Spinach, kale
• Nuts and Seeds: Almonds, cashews, pumpkin seeds
• Whole Grains: Brown rice, whole wheat
• Legumes: Black beans, lentils
• Fish: Mackerel, salmon
• Avocados: A rich source of magnesium

Zinc

Zinc helps regulate hormones and immune function, which are often disrupted in women with PCOS. It may also alleviate symptoms like acne and hair loss associated with the condition.

To address these issues effectively, zinc can be found in the Hair, Skin, and Nails Essentials, which feature a potent mix of vitamins B6, B7, and B9, formulated to enhance hair growth, fortify nails, and improve skin health.

MDPI Nutrients indicate that zinc can improve insulin sensitivity, reduce oxidative stress, and enhance menstrual regularity.

• Meat: Beef, pork, lamb
• Shellfish: Oysters, crab, shrimp
• Legumes: Chickpeas, lentils, beans
• Nuts and Seeds: Pumpkin seeds, cashews
• Dairy: Cheese, milk
• Whole Grains: Quinoa, whole wheat
• Eggs: A good source of zinc

B-Complex Vitamins

B-complex vitamins, including B12, B6, and folate, are essential for managing PCOS symptoms. They help with insulin resistance and mood regulation. B-Complex supplements can boost energy levels and improve metabolic functions. To avoid the hassle of taking them separately, find these vitamins in Complete Multivitamin.

Vitamin B12 is crucial for those taking metformin, and it can lower B12 levels. B6 and folate support energy levels and hormonal balance, notes Gov.UK.

• Meat: Beef, pork, chicken
• Fish: Salmon, tuna, trout
• Eggs: A good source of B vitamins
• Dairy: Milk, cheese, yogurt
• Whole Grains: Brown rice, whole wheat, oats
• Legumes: Lentils, beans, chickpeas
• Leafy Greens: Spinach, kale
• Nuts and Seeds: Almonds, sunflower seeds

Note: Do not exceed the recommended dose. Pregnant or nursing mothers, children under 18, and individuals with known medical conditions should consult a healthcare professional before using any dietary supplement, as some supplements can interact with medications or worsen health issues.

If you're unsure which supplements are right for you, take Docus Supplement Quiz to get a personalized report. Discover the perfect supplements tailored specifically to your health goals and order your customized supplement kit today.

Combining Supplements for Enhanced Effectiveness

Combining certain supplements can enhance their effectiveness in managing PCOS symptoms:

• Inositol and d-chiro-inositol: A 40:1 ratio significantly improves insulin sensitivity and reduces androgen levels.
• Inositol and alpha-lipoic acid: Enhances insulin sensitivity and reduces inflammation.
• CoQ10 and omega-3 fatty acids: Synergistically reduce oxidative stress and improve cardiovascular health.
• Vitamin D and magnesium: Improve absorption and effectiveness of both supplements.

Note: Always consult a healthcare provider before combining supplements to ensure safety and effectiveness. A healthcare professional can provide personalized recommendations based on individual health needs and ensure that the supplements do not interfere with existing medications or conditions.

Practical Tips for Supplementation

• With Meals: Take omega-3 fatty acids and CoQ10 with meals to improve absorption..
• Diet: Incorporate nutrient-rich foods like leafy greens, lean proteins, and healthy fats to support overall health.
• Lifestyle Changes: Regular physical activity and stress management techniques, such as yoga or meditation, can help manage PCOS symptoms.
• Establish a Routine: Take your supplements at the same time each day. Use a pill organizer or set reminders on your phone.
• Track Progress: Keep a journal to note any changes in symptoms or side effects. Discuss these observations with your healthcare provider during follow-up visits.