There’s no cure for PCOS, but the symptoms can be treated and improved via a combination of diet and lifestyle changes and medications, as well as supplements.
How important are supplements? Dr Sohère Roked, a GP and functional medicine and hormone doctor, says: “You can’t out-supplement a bad diet. If you’re eating a lot of junk food, then taking five supplements won’t help, but some people do find that supplements can be very useful in conjunction with their conventional treatments.”
Learn more:
- Symptoms of PCOS
- Eight best supplements for PCOS
- Are supplements enough?
PCOS causes a large number of ‘cysts’ or follicles to develop on the ovaries, each of which contains an underdeveloped egg. These follicles are sometimes unable to release an egg, which means that ovulation doesn’t take place, causing irregular or absent periods.
The exact cause of PCOS is unknown, but it often runs in families and is linked to abnormal hormone levels, including high levels of the hormone insulin which controls the level of sugar in the body.
- Irregular or absent periods
- Difficulty getting pregnant
- Excessive hair growth on the face, chest, back or buttocks
- Weight gain
- Thinning hair or hair loss
- Acne
Depending on your symptoms and your goal, there are several supplements that may help to rebalance hormones and relieve some of the symptoms associated with PCOS.
But be aware, supplements are not a miracle cure for PCOS symptoms – they should be used in conjunction with lifestyle changes and conventional treatments.
Alex Allan, a registered nutritional therapist and founder of PCOS Clinics adds: “it’s best to check with your GP or nutritionist before embarking on new supplements, and anyone looking to conceive should check their supplements with a fertility nutritionist or their healthcare provider to ensure its safe usage.”
With all that in mind, here are the PCOS supplements that our experts recommend:
Also known as vitamin B8, inositol is a type of sugar that’s made in the body. It’s found in foods including nuts, grains, fruits and beans. It’s probably the best-known supplement for PCOS, and it’s usually taken as a powder which is dissolved in water to make a sweet-tasting drink.
Research indicates that inositol can reduce insulin resistance, improve ovarian function and help to balance hormones in women with PCOS.
Allan says: “Inositol can be found in various forms, but the two most common in supplements include myo-inositol and D-chiro-inositol (DCI). Inositol takes around 3-4 months to start making a difference to symptoms, and it should be taken consistently. Don’t forget that achieving good blood sugar balance by removing excess sugars and ultra-processed foods from the diet can be more effective in helping to reduce insulin production and help with PCOS symptoms.”
The body creates vitamin D via direct sunlight on the skin, but during the dark and gloomy autumn and winter months people in the UK don’t make enough. For this reason, the NHS recommends that we should consider taking a vitamin D supplement during the autumn and winter. People who are housebound, cover their skin or have dark skin may benefit from a supplement all year round.
Research shows that Vitamin D can help to improve the body’s response to insulin. This, in turn, can improve the symptoms of PCOS.
Dr Louise Newson, a GP and menopause expert, says: “Studies have shown that a high proportion of women with PCOS also are deficient in vitamin D. This vitamin D deficiency may exacerbate symptoms of PCOS, such as insulin resistance, ovulatory and menstrual irregularities, fertility issues, hirsutism, obesity, depression and elevated cardiovascular disease risk factors.”
B vitamins are a group of eight essential nutrients, each of which has its own unique function. Overall they help to:
- Support the metabolism
- Boost immunity
- Support cardiovascular and hormonal health
- Regulate stress
There’s established evidence that B vitamins, particularly folate and B12, have a beneficial effect on fertility, and the latest research suggests that this is particularly true for women with PCOS.
Dr Roked says: “For hormone balancing in general, the B vitamins are really important. If nothing else, I recommend B vitamins to all my PCOS patients.”
Zinc is an essential mineral that supports the immune system and can help to reduce inflammation, including acne – which is a common symptom of PCOS. It’s found naturally in red meat, poultry and seafood as well as tofu, pumpkin seeds and sesame seeds.
Studies show that women with PCOS often have low levels of zinc, and low levels are also linked to insulin resistance. Researchers believe that zinc supplementation can support the functioning of the reproductive system and improve the symptoms of PCOS.
This is a saturated fatty acid that’s naturally found in dairy products such as milk and butter, beef and lamb and some fish and plants. Research indicates that our natural levels have been declining since more people have stopped consuming dairy and switched to a plant-based diet.
Limited early research indicates that pentadecanoic acid has anti-inflammatory properties and can help to lower glucose levels and improve insulin sensitivity.
Dr Stephanie Venn-Watson, the chief executive at Seraphina Therapeutics, says: “PCOS is tied to multiple conditions that negatively affect our metabolism, as well as heart and liver health. Importantly, mounting studies support that deficiencies in C15:0 may be driving the rise in this myriad of conditions, especially among women in their 30s and 40s.”
Coenzyme Q10 is made naturally in the body, but we produce less of it as we age – especially if we take statins, which interfere with its production. It’s found in oily fish, organ meats (offal), tofu, broccoli, nuts and seeds, but in much smaller amounts than are found in supplements.
The body uses CoQ10 for cell growth and maintenance, and it’s a powerful antioxidant which studies show can help to fight inflammation.
This trace mineral is naturally found in orange juice, beef, grape juice, broccoli, wholewheat flour, apples and green beans. There’s no recommended daily amount, so some experts believe that you should be able to get all you need from a balanced diet.
Research is still inconclusive, but chromium is believed to improve the body’s sensitivity to the hormone insulin and help to keep blood sugar levels balanced. One study found that it may also help to reduce inflammation in the body.
These healthy fats include DHA and EPA, which are found in fish and seafood, and ALA, which is found in plants. The best food sources of omega-3 include oily fish such as mackerel, salmon, and sardines, along with nuts and seeds such as walnuts, chia seeds, and flaxseeds.
Known collectively as N3 fatty acids, they support heart and hormonal health, and several small studies indicate that their anti-inflammatory properties can help to relieve symptoms of PCOS.
“The main drivers of PCOS, after a genetic predisposition to it, tend to be insulin resistance, inflammation and stress – and most women with PCOS have a combination of all three,” explains Allan. “Many women turn to diet and lifestyle measures to try and mitigate these drivers and get their PCOS symptoms under control, and this includes the use of supplements.”
Yes, there are PCOS supplements that contain a mix of key ingredients to support your hormone health. They’re available at most pharmacies and health stores.
Yes, you can take magnesium and inositol together. They’re in fact complementary supplements, meaning they work best when taken together.
Refined carbohydrates, such as white bread and pasta, pastries and sugar, can aggravate PCOS symptoms. Alcohol and caffeine should also be limited as they can disrupt sleep and hormone production.
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