5 Supplements for PCOS (Part 1)
Whilst good nutrition and self-care is paramount for managing your PCOS symptoms and supporting healthy sex and stress hormones, smart supplementation can play an important role in supporting your body. Supplements for PCOS should work on both the root cause of your PCOS, be it insulin resistance or adrenal dysfunction, and the enzymatic pathways that elevate the symptoms. Here are my top five supplements for PCOS.
A High-Quality Multi or A B Complex.
Some may say that we don’t need multivitamins and we can get everything we need from food and food alone. I disagree. Our food isn’t as nutrient-dense as it once was and modern-day life can be incredibly taxing on our bodies (especially PCOS bodies), depleting key vitamins, minerals and amino acids. Furthermore, if you’ve taken hormonal contraception for your PCOS, you could be at risk for a number of nutrient deficiencies (think those B Vitamins, zinc, magnesium and vitamin C).
A high-quality multivitamin or a B Complex, chosen with PCOS in mind, can support your body and any systems that may need some extra TLC. From supporting blood sugar to gut integrity, liver detoxification, immune function and the nervous system. All of which can be under stress in those with PCOS and all require key nutrients to keep them functioning optimally. A multivitamin or B Complex (think liver support and energy levels) may be a great baseline supplement for PCOS.
Myo-Inositol and D-Chiro-Inositol.
Inositol is the name of a family of molecules, similar in structure to B vitamins, including Myo-inositol and d-chiro-inositol, the two forms most prevalent in their insulin-sensitising and insulin-reducing capabilities. Studies have shown positive outcomes for this key PCOS supplement on the reduction of androgens, similarly to that of Metformin and ovulatory function.
Inositol actives the insulin-1 receptor pathway of simulating a cascade of enzymes that target GLU4, up taking glucose into the cell, therefore supporting blood sugar and insulin status. Inositol may also support egg quality, weight loss and supporting androgen-driven symptoms such as hair growth and acne.
Spearmint Tea.
I believe that herbal tea can be a wonderful tool in your PCOS toolbox as herbal teas can work therapeutically, similarly to supplements, without the need to pop multiple capsules a day. Spearmint tea blocks the 5-alpha reductase enzyme which converts testosterone into its more potent form DHT. It’s DHT that is often behind those unfavourable PCOS symptoms including hair loss, hair growth and acne.
You can combine multiple loose herbal teas in one infusion or sip on two cups a day. I recommend covering the cup with a lid to keep in the key oils.
Omega 3.
With all inflammatory conditions, we want an optimal omega 3/6 ratio. When we consume a high amount of refined omega 6 containing foods and inflammatory oils, the body favours a pathway of inflammation and creates inflammatory mediators. When we opt for higher amounts of omega 3 (EPA and DHA) and reduce our omega 6 intake, the body goes down a much more anti-inflammatory, protective route. In PCOS, we want to be harvesting a lovely, anti-inflammatory environment to support both our sex and stress hormones.
Omega 3 fatty acids also help to support those with underlying insulin resistance. It also supports cell membrane integrity, important the utilisation of all your key micronutrients and macronutrients that are vital for supporting that PCOS root cause. If you are trying to conceive, omega 3 is an essential nutrient to be consuming throughout your fertility journey and during pregnancy for your baby’s development. The optimal range sits between 1,000mg and 1,400mg.
Vitamin C.
Whilst all multivitamins include vitamin C, some people with PCOS may benefit from further vitamin C supplementation. Personally, vitamin C is one of my favourite nutrients for countless reasons. With PCOS, we can often see cases of low progesterone, possibly due to adrenal dysfunction and anovulatory cycles (when we ovulate, we make progesterone from the corpus luteum). Vitamin C helps to support healthy progesterone levels in those with or without PCOS. Vitamin C is an antioxidant, which in itself helps to rejuvenate glutathione, our master antioxidant in the liver. Remember, regardless of the hormonal condition, we want optimal liver function and antioxidants play a big role in that. Be careful not to exceed 2000mg of vitamin C.
Megan Hallett and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on meganhallett.com is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.