If you’re managing PCOS, you know how challenging it can be to find the right balance, but adding a few key supplements to your routine could make a world of difference in supporting your hormonal health and overall well-being.
Polycystic ovarian syndrome (PCOS) is a metabolic and hormonal condition affecting 4 to 20% of women during their reproductive years and often goes undiagnosed. It is characterized by irregular periods, acne, excessive hair growth (hirsutism), and weight gain. It is also a common cause of infertility. PCOS can significantly impact quality of life and increase the risk for type 2 diabetes, hypertension, and heart disease, among other health problems.
Polycystic ovary syndrome (PCOS) cannot be cured, but the symptoms can be managed with the right supplements and lifestyle. The right supplements and treatment options can vary because someone with PCOS may experience a range of symptoms, or just 1 and it depends on the type of PCOS.
Symptoms
Symptoms of PCOS often start around the time of the first menstrual period. Sometimes symptoms develop later after you have had periods for a while.
What are the three symptoms to diagnose PCOS?
Typically, healthcare providers diagnose PCOS if you have at least two of the three symptoms:
- Irregular or missed periods. Some people with PCOS have very heavy bleeding when they do have a period.
- Signs of excess androgens such as acne or excessive hair growth. Or a blood test confirming high androgen levels.
- Enlarged ovaries or polycystic appearance of ovaries on ultrasound. Many people don’t develop cysts.
The most common signs and symptoms of PCOS include:
- Irregular periods: Abnormal menstruation involves missing periods or not having a period at all. It may also involve heavy bleeding during periods.
- Abnormal hair growth: You may grow excess facial hair or experience heavy hair growth on your arms, chest and abdomen (hirsutism). This affects up to 70% of people with PCOS.
- Acne: PCOS can cause acne, especially on your back, chest and face. This acne may continue past your teenage years and may be difficult to treat.
- Obesity: Between 40% and 80% of people with PCOS have obesity and have trouble maintaining a weight that’s healthy for them.
- Darkening of the skin: You may get patches of dark skin, especially in the folds of your neck, armpits, groin (between the legs) and under your breasts. This is known as acanthosis nigricans.
- Cysts: Many people with PCOS have ovaries that appear larger or with many follicles (egg sac cysts) on ultrasound.
- Skin tags: Skin tags are little flaps of extra skin. They’re often found in your armpits or on your neck.
- Thinning hair: People with PCOS may lose patches of hair on their head or start to bald.
- Infertility: PCOS is the most common cause of infertility in people AFAB. Not ovulating regularly or frequently can result in not being able to conceive.
Causes
The exact cause of PCOS isn’t known. Factors that might play a role include:
- Higher levels of male hormones called androgens: High androgen levels prevent your ovaries from releasing eggs, which causes irregular menstrual cycles. Irregular ovulation can also cause small, fluid-filled sacs to develop on your ovaries. High androgen also causes acne and excess hair growth in women and people AFAB.
- Insulin resistance: An increase in insulin levels causes your ovaries to make and release male hormones (androgens). Increased male hormones suppress ovulation and contribute to other symptoms of PCOS. Insulin helps your body process glucose (sugar) and use it for energy. Insulin resistance means your body doesn’t process insulin correctly, leading to high glucose levels in your blood. Not all individuals with insulin resistance have elevated glucose or diabetes, but insulin resistance can lead to diabetes. Having overweight or obesity can also contribute to insulin resistance. An elevated insulin level, even if your blood glucose is normal, can indicate insulin resistance.
- Low–grade inflammation: People with PCOS tend to have chronic low-grade inflammation. Your healthcare provider can perform blood tests that measure levels of C-reactive protein (CRP) and white blood cells, which can indicate the level of inflammation in your body.
Management and Treatment
Some treatment options for PCOS include hormonal birth control, insulin-sensitizing medicine (e.g., Metform), medications to block androgens, and lifestyle changes.
In this post, we will strictly discuss ways to treat or help manage the symptoms of PCOS with supplements and vitamins.
Inositol
Inositol is a great supplement for managing PCOS because it helps improve insulin sensitivity, which is a common issue for many women with this condition. By balancing insulin levels, inositol can help regulate hormones, making it easier to manage symptoms like irregular periods, weight gain, and even acne. It’s also been linked to improvements in fertility, making it a helpful option for women trying to conceive. Many women find that inositol is a more natural way to support their overall hormonal health without the need for medication.
Berberine
Berberine is another supplement that helps improve insulin sensitivity. It is sometimes touted as a “natural” Ozempic (the drug being prescribed for diabetes and now weight loss) due to its effect on blood glucose levels. Research shows that berberine can help lower fasting glucose, post-meal glucose, hemoglobin A1c, and even LDL and triglyceride levels in those with type 2 diabetes. This may be an important consideration for those with insulin-resistant PCOS.
Note that berberine may cause gastrointestinal discomfort for some people and has several drug interactions. Also, it’s not recommended to take it if you are pregnant or breastfeeding.
Spearmint
Spearmint is a popular natural remedy for women with PCOS, especially for managing hormonal imbalances. It’s particularly effective at reducing androgen levels, which are often elevated in women with PCOS and can cause symptoms like excessive hair growth (hirsutism) and acne. Drinking spearmint tea or taking spearmint supplements can help reduce these symptoms by lowering testosterone levels. Additionally, spearmint has anti-inflammatory properties and may support better digestion, which is beneficial for overall health and managing PCOS symptoms. Many women find spearmint to be a gentle, natural way to improve hormone balance without the need for medications.
Vitamin D
Vitamin D is another valuable supplement for women with PCOS. It plays a key role in hormone regulation, and many women with PCOS are found to be deficient in it. Adequate levels of vitamin D can help improve insulin sensitivity, support regular menstrual cycles, and may even improve mood and energy levels, which can sometimes be affected by PCOS. Additionally, vitamin D is important for bone health and immune function, making it a great all-around supplement for supporting overall well-being in those managing PCOS.
N-Acetyl-Cysteine (NAC)
N-Acetyl-Cysteine (NAC) is a powerful supplement for women with PCOS due to its antioxidant and insulin-sensitizing properties. NAC helps reduce inflammation and oxidative stress, which are common in women with PCOS. It also plays a role in improving insulin resistance, making it easier to manage symptoms like weight gain and irregular periods. Additionally, NAC can support fertility by helping to regulate ovulation, and it may also help lower androgen levels, reducing symptoms like acne and excessive hair growth. It’s a natural, supportive option for balancing hormones and improving overall metabolic health in women with PCOS.
Carnite
Carnitine, often referred to as L-carnitine, is another helpful supplement for women with PCOS, especially for managing metabolic issues. It plays a crucial role in the body’s ability to convert fat into energy, which can be beneficial for women who struggle with weight management due to insulin resistance—a common issue in PCOS. Studies have shown that L-carnitine may help improve insulin sensitivity, promote weight loss, and even reduce inflammation. By supporting better energy production and fat metabolism, carnitine can be a useful addition to a PCOS management plan, particularly for those looking to improve their metabolic health and support weight loss efforts.
Magnesium
Magnesium is a fantastic supplement for women with PCOS because it helps with a variety of the condition’s symptoms. It plays a vital role in insulin regulation, which can improve blood sugar levels and reduce insulin resistance, a common issue in PCOS. Magnesium also helps reduce inflammation and support hormone balance, which may help alleviate symptoms like irregular periods, mood swings, and even anxiety. Additionally, magnesium can promote better sleep and reduce stress, both of which are important for managing PCOS-related fatigue and overall well-being.
Omega-3 Fatty Acids
Omega-3 fatty acids are a highly beneficial supplement for women with PCOS due to their anti-inflammatory properties. Inflammation is often higher in women with PCOS, and Omega-3s can help reduce this, potentially improving symptoms like insulin resistance, acne, and mood swings. Omega-3s are also known to support heart health, which is important since women with PCOS have a higher risk of cardiovascular issues. Additionally, they can help regulate hormone levels, promoting more regular menstrual cycles and potentially improving fertility. Omega-3s also contribute to better skin and hair health, making them a great all-around supplement for those managing PCOS.
Probiotics
Probiotics are a great addition to a PCOS management routine because they support gut health, which is closely linked to hormonal balance and overall well-being. Many women with PCOS experience gut issues like bloating or digestive discomfort, and probiotics can help restore healthy gut bacteria, improving digestion and reducing inflammation. A healthy gut is essential for better nutrient absorption, which can further help regulate hormones and improve insulin sensitivity. Probiotics may also play a role in reducing symptoms like acne and weight gain, making them a valuable tool for managing PCOS naturally.
Zinc
Zinc is a beneficial supplement for women with PCOS because it helps regulate hormones and can reduce several common symptoms. Zinc plays a role in lowering androgen levels, which may help with symptoms like acne and excessive hair growth (hirsutism). It also supports immune function and reduces inflammation, both of which are crucial in managing PCOS. Additionally, zinc can help improve insulin sensitivity, making it a useful supplement for managing blood sugar levels and weight. It’s also known to promote healthier skin, hair, and nails, which can be an added bonus for those dealing with hormonal imbalances.
B Vitamin
B vitamin supplements are incredibly helpful for managing PCOS because they support various aspects of hormonal and metabolic health. Specifically, B vitamins like B6, B12, and folate (B9) play a key role in improving insulin sensitivity, which can help regulate blood sugar levels and reduce weight gain. B6 is known for its ability to support hormone balance, which may help alleviate mood swings, irritability, and symptoms related to PMS. B12 and folate are essential for energy production and are also important for fertility, as they help with healthy ovulation and overall reproductive health.
Taking a B complex supplement can also help reduce inflammation and improve energy levels, making it easier to manage PCOS symptoms and maintain an active lifestyle.
CoQ10
CoQ10 (Coenzyme Q10) is a valuable supplement for women with PCOS, especially for its role in supporting energy production and improving metabolic health. CoQ10 is a powerful antioxidant that helps improve insulin sensitivity, which is crucial for managing blood sugar levels and weight in women with PCOS. It can also aid in reducing inflammation and oxidative stress, both of which are often higher in women with PCOS. Additionally, CoQ10 has been shown to support fertility by improving egg quality, which can be beneficial for women trying to conceive. Its overall benefits for heart health and energy levels make it a well-rounded supplement for managing PCOS.
Cinnamon
Cinnamon is a great natural supplement for managing PCOS, particularly for improving insulin sensitivity and regulating blood sugar levels. Since many women with PCOS struggle with insulin resistance, cinnamon can help by lowering blood sugar spikes and enhancing the body’s response to insulin. This, in turn, can aid in managing weight and reducing the risk of developing type 2 diabetes. Cinnamon may also help balance hormones, which can promote more regular menstrual cycles. Additionally, its anti-inflammatory properties make it a helpful addition to a holistic approach to managing PCOS symptoms.
Conclusion
Managing PCOS can feel overwhelming at times, but incorporating the right supplements, such as inositol, vitamin D, and others mentioned here, can help support your journey toward better hormonal and metabolic health. While supplements are a great tool, it’s important to remember that each body is different, and what works for one person might not work for another. Be patient with yourself, and consult with a healthcare professional to create a plan that’s tailored to your unique needs. With a balanced approach, you can find relief from PCOS symptoms and improve your overall well-being.
Disclaimer: All content found on the Classyandwell.com were created for educational purposes only and should not be considered medical advice. The information and recipes provided in this blog are based on my personal experiences and research. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before starting any new supplements or treatments, especially if you have a pre-existing condition or are taking medications.
Leave a Reply