There are several types of B vitamins, but the most important for PCOS patients are vitamin B12 and folate (B9). Both B vitamins help to lower inflammation by breaking down the amino acid homocysteine. Homocysteine levels are commonly elevated in PCOS patients .
The highest risk of deficiency in minerals in women with PCOS was related to calcium (634 mg), potassium (3493 mg) and magnesium (250.1 mg), whereas with reference to vitamins deficiency as much as 70% of tested women were at risk of insufficient intake of folic acid, 36.7% of them - vitamin C, and 26.7% - vitamin B12.
Inositol or vitamin B 8 is one of the best supplements for PCOS, backed by science that holds a significant role in regulating blood glucose levels and ovarian health. Myo inositol and D-chiro-inositol are the commonly used types of inositol for supplementation.
In addition to a healthy lifestyle, taking supplements may help to improve PCOS symptoms and increase fertility. Taking them consistently is key for best results. Monitoring lab values as well as physical symptoms is also helpful to see if a supplement is beneficial.
Vitamins and minerals may help improve certain aspects of medical conditions such as insulin sensitivity in PCOS, but they won't cure PCOS or any other disease. Multivitamins and any other dietary supplement shouldn't replace food, especially whole foods which can help heal PCOS.
Magnesium has various benefits for individuals with PCOS like reducing insulin resistance and testosterone levels, lowering anxiety, improving sleep, and preventing migraines. However, individuals with PCOS are more likely to under consume magnesium-rich foods and may require magnesium supplementation.
Vitamin D deficiency is commonly diagnosed in women with PCOS and is significantly correlated with insulin resistance. Although the cause of PCOS and its connection with women deficient in vitamin D remain unknown, there have been findings suggesting a link between vitamin D deficiency and PCOS.
The ones that are best absorbed and are more bioavailable include magnesium aspartate, glycinate, citrate, lactate, and chloride forms. Magnesium oxide and magnesium sulfate are generally not absorbed as well. 9 Oral and transdermal cream forms of magnesium are generally better absorbed than Epson salts.
In women with PCOS, zinc supplementation has a positive effect on many parameters, especially those related to insulin resistance and lipid balance. In primary dysmenorrhea, zinc supplementation before and during each menstrual cycle seems to be an important factor reducing the intensity of menstrual pain.
In the study, 5 mg of folate supplementation, compared with 1 mg and a placebo, resulted in better glucose metabolism and better cholesterol lab values in women with PCOS. The average prenatal vitamin has between 600-1000mcg (1 mg) of folic acid or folate, so to reach 5 mg another supplement may be needed.
What causes the symptoms of PCOS? Most of the symptoms of PCOS are caused by higher-than-normal levels of certain hormones, called androgens. The ovaries produce hormones, which are chemicals that control functions in the body.
The PCOS belly involves the accumulation of visceral fat in the lower abdomen and typically feels firm to the touch. A PCOS belly is also characterized by a high waist-to-hip ratio of greater than 0.87 (apple body shape). However, some individuals may not experience any noticeable changes in their stomach.
Coloured fruits– red grapes, blueberries, blackberries, cherries, papaya, melon, are all rich in antioxidants and fibre but low in glycemic index and as such can prove helpful for PCOS patients. They also satisfy the sweet cravings.
Limit: Sugary beverages
“These are higher quality carbohydrates, and therefore are higher in fiber.” Examples of sugary beverages to avoid on a PCOS diet include: Soda. Fruit juice.
Magnesium supplementation of 250 mg daily has been shown to be helpful for lessening bloating, cravings, cramping and reducing anxiety and sleep disturbances associated with PMS.
Probiotics are important for PCOS because they restore balance to the gut ecosystem and repopulate your gut with healthy bacteria. This helps to stop the leaky gut/inflammatory cycle at its source. Research supports the use of probiotics for improving hormonal balance and reducing inflammation in PCOS patients.
Adults need 2.4 mcg daily (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding). Those with PCOS need more if they are taking metformin.