Polycystic Ovary Syndrome (PCOS) is a prevalent hormonal disorder affecting many women worldwide.
It is characterized by a range of symptoms, including irregular menstrual cycles, weight gain, acne, hair loss, low libido and fertility issues.
While lifestyle changes are essential for managing PCOS, food and botanicals are powerful healing tools that can effectively modulate hormone imbalances, including those associated with PCOS.
Polycystic Ovary Syndrome (PCOS) is often linked to hormonal imbalances, including elevated androgens and insulin resistance. These imbalances can result in symptoms such as weight gain, acne, hair loss, and fertility challenges. Although supplements are powerful tools we can use to manage these hormonal issues, it is essential to adopt a holistic approach that encompasses a balanced diet, regular exercise, and professional medical advice.
KEY TAKEAWAYS
Nutrition: Let's Start from the Basics
If you have PCOS, it's beneficial to maintain a diet low on the glycemic index—or in other words, a diet plan that helps keep your blood sugar well-controlled. Women with PCOS thrive on high-protein, moderate to high-fat, and low-carbohydrate diets. While you don't need to eliminate all carbohydrates (especially since women need them in the second part of the menstrual phase), limiting your intake and choosing complex carbohydrate options like sweet potatoes, starchy vegetables, whole grains, and low-sugar fruits can help stabilize blood sugar more effectively.
Supplements: Let’s Power Up with Nature!
To complement the benefits of a low glycemic index diet, specific micronutrients (vitamins and minerals) and botanicals can be incredibly effective. We understand that navigating supplements can be confusing, so we've simplified it for you by listing the best supplements for PCOS, based on your symptoms.
INOSITOL
Inositol, particularly in the forms of Myo-Inositol and D-chiro-Inositol, has shown promise in improving insulin resistance and promoting weight loss in women with PCOS. A combination of these in a 40:1 ratio is often recommended for optimal results.
Dosage: Inositol is most effective when Myo-inositol and D-chiro-inositol are administered together in a ratio of 40:1. 4,000 mg of myo-inositol and 100 mg of D-chiro inositol daily is considered safe and effective.
Tips: It generally takes at least three months of consistent, daily use to notice menstrual benefits and at least six months of everyday use to see skin and hair changes.
CINNAMON
Studies found that cinnamon extract can improve insulin resistance and lipid metabolism in women with PCOS. This is due to a compound found in cinnamon, polyphenol type-A polymers, which demonstrated insulin-like biological activity.
Dosage: 1.5g/day
Tips: sprinkle cinnamon on top of fresh fruit or other sweet treats to help with better sugar control. Remember – you wanna keep it low glycemic index!
Supplements can enhance fertility in women with PCOS by addressing hormonal imbalances and improving ovarian function. Research-backed supplements include:
INOSITOL
Particularly Myo-Inositol supports insulin and glucose utilization by ovarian follicles, enhancing follicular growth and ovulation.
Dosage: 4,000 mg of myo-inositol and 100 mg of D-chiro inositol daily
NAC (N-Acetylcysteine)
NAC is an essential precursor to glutathione, one of the body's most powerful antioxidants.
NAC improves ovulation and pregnancy rates by reducing oxidative stress and improving insulin sensitivity.
Dosage: 600mg 1-2 times a day
Hair loss is a common concern for women with PCOS. Supplements that may help promote hair growth and thickness include:
ZINC
Zinc is a potent anti-inflammatory and is essential for hair follicle health. This mineral can help reduce hair shedding.
Dosage: While zinc has powerful effects, long-term use may interfere with copper absorption. It is important to supplement 1 mg of copper for every 10 mg of zinc. We recommend discussing the optimal dosage with your healthcare practitioner."
VITAMIN D
Adequate levels of vitamin D are crucial for hair follicle cycling and can help reduce hair loss.
Dosage: 2,000IU of vitamin D3 daily, or higher in case of deficiency! But be careful not to take too much vitamin D, or it can become toxic.
Tips: Remember to take vitamin D in the morning! Taking it in the morning can help align it with the natural light cycle, potentially improving sleep quality (a must for hormonal balance).
Hormonal imbalances in PCOS often lead to acne breakouts. However, it is important to note that the gut microbiome is in constant communication with the skin microbiome, playing a central role in skin health. While supplements may help reduce inflammation and positively affect hormonal acne, it is also crucial to treat the gut.
INOSITOL
Improves insulin sensitivity and hormonal balance, with the potential to reduce acne severity.
Dosage: 4,000 mg of Myo-Inositol and 100 mg of D-chiro-Inositol daily.
OMEGA-3 FATTY ACIDS
Reduces inflammation and supports skin health.
Dosage: 1,000-2,000 mg daily of DHA/EPA.
ZINC
Has anti-inflammatory properties and can help reduce acne lesions.
Dosage: As previously mentioned, you should discuss the right dosage with your healthcare provider (see 'Managing PCOS Hair Loss').
Fatigue and mood swings are common symptoms of PCOS. While a low glycemic diet is key to promoting optimal blood sugar control and maintaining energy levels throughout the day, certain supplements may help, including:
MAGNESIUM
There are several types of magnesium. Magnesium glycinate and threonate are easily absorbed and have a calming effect, supporting energy production and reducing fatigue. Magnesium has a powerful balancing effect on the HPA axis, aiding with stress resistance and mood swings.
Dosage: 200 mg in the morning and 200 mg before bed. Timing makes a difference in the action of magnesium, so remember to take it both in the morning and one hour before bed.
B VITAMIN COMPLEX
Essential for energy metabolism (and reproductive health).
Tips: There are many B vitamin supplements on the market, and unfortunately, a lot of them do more harm than good. Always remember to use activated (or methylated) B vitamins to ensure proper utilization by the body.
OMEGA-3 FATTY ACIDS
Supports brain health and reduces inflammation, having positive effects on mood, too.
Dosage: 1,000-2,000 mg daily of DHA/EPA
Hormonal imbalances in PCOS can lead to irregular periods. While reducing inflammation and improving insulin sensitivity is crucial for balanced sex hormones, potent botanicals can help regulate menstrual cycles, including:
VITEX (Chasteberry)
Vitex, also known as Chasteberry, modulates and balances estrogen and progesterone levels by acting on the pituitary gland. It also reduces prolactin release and increases luteinizing hormone (LH), helping with menstrual regularity.
Dosage: between 225mg 1-2 times a day (standardized to 0.5% agnuside
It is crucial to consult a healthcare provider before starting any new supplements. A comprehensive hormone test, such as the Muse Testing Kit, can help identify specific hormonal imbalances. The results can guide the selection of appropriate supplements, ensuring a personalized treatment plan that effectively manages PCOS.
Supplements can play a supportive role in managing PCOS and addressing symptoms such as weight gain, acne, hair loss, and fertility issues. However, it is essential to consult a healthcare provider for personalized advice and to adopt a comprehensive approach that includes lifestyle changes. Remember that each of us is unique (we are all made up of different bacteria, after all!), and this is why a supplement and lifestyle regimen should be tailored to the unique needs of each individual. With the right healing tools, women with PCOS can improve their well-being and manage symptoms effectively.
For more information on personalized hormone testing, consider the Muse Test Kit.
