PCOS Supplements: Your Guide to Hormonal Harmony

What Is PCOS?

PCOS: the uninvited guest crashing 1 in 10 UK women’s endocrine party [1]. It’s got a flair for drama, bringing along elevated androgens and insulin resistance, leading to a rather inconvenient suite of symptoms – think weight gain that just won’t quit, acne making a comeback, hair thinning where you want it thick, and menstrual cycles playing hard to get. While medication can certainly RSVP, a well-planned diet, a bit of lifestyle redecorating, and some targeted supplements are often the VIP pass to feeling fabulous again.

Key Takeaway: PCOS is a common hormonal disorder, and supplements can support management alongside diet and lifestyle.

What Are The Best Foods for PCOS?

Food Category	Specific Examples	Why It Helps
High-Fibre Grains	Quinoa, oats, buckwheat, brown rice	High fibre slows down the absorption of sugar, which prevents insulin spikes and helps keep energy levels stable.
Lean Proteins	Chicken breast, turkey, eggs, tofu, white fish	Protein is highly satiating and helps stabilise blood sugar when eaten alongside carbohydrates.
Healthy Fats	Avocado, olive oil, walnuts, chia seeds	These provide the building blocks for hormone production and help lower the glycaemic index of your meals.
Fatty Fish	Salmon, sardines, mackerel, trout	Rich in Omega-3 fatty acids, which support overall health and wellbeing.
Cruciferous Veggies	Broccoli, cauliflower, kale, Brussels sprouts	These contain compounds that support the liver in processing and detoxifying excess oestrogen.
Berries	Blueberries, raspberries, blackberries	They have a lower glycaemic load than most fruits and are packed with antioxidants to fight oxidative stress.
Legumes	Chickpeas, lentils, black beans	A powerful combination of plant-based protein and fibre that supports regular digestion and blood sugar control.
Spices	Turmeric, ginger, cinnamon	Cinnamon, in particular, has been shown to help support insulin in the body.

What Supplements For PCOS?

Think of it this way: a nutritious, whole-food diet is the blockbuster movie of PCOS management – it’s the main event, the award-winner, and the one you absolutely can’t miss. Supplements? They’re the perfectly cast supporting actors. They won’t win Best Picture on their own, but they can definitely steal a scene or two and make the whole production shine brighter. So, while you’re busy crafting your dietary masterpiece, these scientifically backed supplements can offer a little extra sparkle to your PCOS journey [2].

Key Takeaway: Supplements complement a healthy PCOS diet; they don’t replace it.

Top PCOS Supplements

Here’s a breakdown of key supplements and why they are helpful for PCOS.

1. Myo-Inositol For PCOS [Gold Standard]

Forget counting carbs – let’s talk about the right kind of carb. This naturally occurring sugar isomer isn’t just sweet; it’s a metabolic maestro. Myo-inositol is like the highly intelligent stage manager for your body’s endocrine system, directing insulin sensitivity, balancing hormones, and ensuring your cells are all on the same chat channel [3, 4].

Think of it as your body’s personal sugar whisperer, reducing insulin resistance and keeping blood sugar levels from performing a dramatic opera. And for those wrestling with metabolic syndrome or the hormonal havoc of excess androgens, this little marvel might just be your secret weapon, potentially taming those unruly hormones and keeping things humming along [5].

For your ovaries, it’s not just a sugar; it’s a fertility fairy godmother in supporting egg quality. Just four grams a day dissolved in a hot or cold drink – because who has time for complicated when life is busy? [6]

2. Is Vitamin D Essential For PCOS?

This little ray of sunshine is a multi-talented marvel, not just for immunity and bone strength, but also for keeping your muscles humming and your inflammatory responses in check [7].

For those navigating PCOS, vitamin D3 (the most absorbable form) often seems to be playing hide-and-seek, with many women showing surprisingly low levels. [7] But here’s where it gets interesting: this humble vitamin might just be a secret weapon against some of PCOS’s trickiest challenges – we’re talking potential impacts on insulin resistance, hyperandrogenism, metabolic syndrome, and even supporting egg quality [7].

Low levels of vitamin D have been caught red-handed, potentially contributing to those pesky low moods often experienced with PCOS [8]. So, don’t let your D3 levels dip; aim for a daily dose of 400iu to 1,000iu of high-strength D3 to support body and mind wellness.

3. Should I Take Vitamin B6 For PCOS?

PCOS got you feeling out of sync? Vitamin B6 might just be the nutrient ninja your body needs! This multi-faceted marvel steps onto the stage, ready to tackle various health concerns that often come hand-in-hand with PCOS.

First, let’s talk about the heart of the matter – literally. B6 is a crucial player in the normal metabolism of homocysteine [9]. Think of homocysteine as that uninvited guest at the party who can cause trouble for your cardiovascular and reproductive health. B6 helps usher it out, which may reduce the risks associated with PCOS.

But B6 isn’t a one-trick pony! It’s also a backstage manager, supporting the delicate dance of hormonal activity regulation. Plus, it’s a trusty companion for your nervous system and helps keep your psychological function humming along.

For this full orchestral performance, a high-strength dose of 50mg per day is the recommended encore. Give your body the harmonious support it deserves!

4. Can Folic Acid Support PCOS?

This isn’t just any B vitamin; it’s the Beyoncé of your cells, keeping your immunity on point, your energy levels soaring, and your brain sharp enough to solve a Rubik’s Cube blindfolded. It’s a vital vitamin for cell division and psychological function.

What Are The Benefits of Folic Acid For PCOS?

1. PCOS Power-Up: A mere 5mg daily helps your body tango with glucose metabolism and may keep cholesterol levels in check [10].
2. Fertility Wing-Woman: When this superstar teams up with myo-inositol, they’re like the dynamic duo of reproductive health, tackling insulin resistance and supporting fertility [11].

For a daily intake of awesome, aim for 400µg of folic acid.

5. Does Zinc Help PCOS?

Zinc is well-known for supporting the immune system and, apparently, a secret weapon against PCOS. If you’re battling insulin resistance, acne that thinks it’s a permanent resident, or hair that’s migrating to all the wrong places, low levels of zinc might be the culprit [12, 13, 14, 15, 16].

Just 15mg a day could be the mic drop your hormones have been waiting for.

6. Magnesium For PCOS [Mighty Mineral]

• Key Benefit 1: May help manage insulin resistance and reduce PCOS symptoms like acne, hirsutism, and weight gain [17].
• Key Benefit 2: Supports sleep quality, energy production, cardiovascular function, and mood/mental health (often affected by PCOS) [18].
• Recommended Daily Intake: 375mg daily.

Key Takeaway

A multivitamin is a convenient one-and-done approach to supporting your diet with these nutrient needs. For a premium approach to PCOS, take Myo-Inositol alongside your multivitamin, and take back control!

If you would like to discuss supplements to support your PCOS journey, contact our team of expert Nutrition Advisors.

Disclaimer: This article offers informational advice and is not a substitute for professional medical care. While we strive for accuracy and up-to-date information, always consult your GP or healthcare professional before using supplements or alternative products, especially if you have existing medical conditions or are under medical supervision.

References:

1. NHS. Polycystic ovary syndrome. https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/
2. Kiani AK, et al. Dietary supplements for polycystic ovary syndrome. J Prev Med Hyg. 2022;63(2 Suppl 3):E206–E213. https://pmc.ncbi.nlm.nih.gov/articles/PMC9710389/
3. Greff D, et al. Inositol is an effective and safe treatment in polycystic ovary syndrome. Reprod Biol Endocrinol. 2023;21:10. https://link.springer.com/article/10.1186/s12958-023-01055-z
4. Facchinetti F, et al. Short-term effects of metformin and myo-inositol in women with PCOS. Gynecol Endocrinol. 2019;35(3):198–206. https://www.scribd.com/document/868578284/
5. Unfer V, et al. Myo-inositol effects in women with PCOS: a meta-analysis of randomized controlled trials. Endocr Connect. 2017;6(8):647–658. https://www.researchgate.net/publication/320467850/
6. Merviel P, et al. Impact of myo-inositol treatment in women with PCOS in assisted reproductive technologies. Reprod Health. 2021;18:13. https://link.springer.com/article/10.1186/s12978-021-01073-3
7. Morgante G, et al. PCOS Physiopathology and Vitamin D Deficiency. Journal of Clinical Medicine. 2022;11(15):4509. https://pubmed.ncbi.nlm.nih.gov/35956124/
8. Moran LJ, et al. Vitamin D is independently associated with depression in overweight women with and without PCOS. Gynecol Endocrinol. 2015;31(3):179–82. https://research.monash.edu/en/publications/
9. Yarali H, et al. Diastolic dysfunction and increased serum homocysteine concentrations may contribute to increased cardiovascular risk in patients with PCOS. Fertil Steril. 2001;76:511–6. https://pubmed.ncbi.nlm.nih.gov/17040278/
10. Asemi Z, et al. Metabolic response to folate supplementation in overweight women with PCOS. Mol Nutr Food Res. 2014;58(7):1465–73. https://europepmc.org/article/MED/24828019
11. Unfer V, et al. Effects of myo-inositol in women with PCOS: a systematic review. Gynecological Endocrinology. 2012;28(7):509–515. https://onlinelibrary.wiley.com/doi/pdf/10.1155/2016/1849162
12. Abedini M, et al. Zinc status and polycystic ovarian syndrome. Journal of Trace Elements in Medicine and Biology. 2019;52:216–221. https://www.sciencedirect.com/science/article/pii/S0946672X18306734
13. Foroozanfard F, et al. Effects of zinc supplementation on markers of insulin resistance and lipid profiles in women with PCOS. Exp Clin Endocrinol Diabetes. 2015;123(4):215–20. https://pubmed.ncbi.nlm.nih.gov/40872977/
14. Günalan E, et al. The effect of nutrient supplementation in the management of PCOS-associated metabolic dysfunctions. J Turk Ger Gynecol Assoc. 2018;19(4):220–232. https://www.researchgate.net/publication/328184015
15. Gupta M, et al. Zinc therapy in dermatology: a review. Dermatol Res Pract. 2014;709152. https://onlinelibrary.wiley.com/doi/10.1155/2014/709152
16. Jamilian M, et al. Effects of Zinc Supplementation on Endocrine Outcomes in Women with PCOS. Biol Trace Elem Res. 2016;170(2):271–8. https://link.springer.com/article/10.1007/s12011-015-0480-7
17. Hamilton KP, et al. Insulin Resistance and Serum Magnesium Concentrations among Women with PCOS. Current Developments in Nutrition. 2019;3(11). https://pmc.ncbi.nlm.nih.gov/articles/PMC6822014/
18. Boyle N, et al. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress. Nutrients. 2017;9(5):429. https://www.mdpi.com/2072-6643/9/5/429