PCOS supplements: A Guide to essential vitamins and minerals for symptoms relief

Polycystic ovary syndrome (PCOS) is a hormonal condition that affects women of reproductive age. The management of this condition often includes a focus on diet and lifestyle changes.

PCOS supplements containing nutrients, particularly vitamins, minerals, and antioxidants, play a crucial role in managing its symptoms, including insulin resistance, inflammation, and hormonal imbalances.

Here is a comprehensive guide to the top 11 PCOS supplements that can help alleviate your symptoms and support your overall health.

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women with ovaries, primarily during their reproductive years.

This condition is characterized by the presence of multiple cysts on the ovaries. The development of cysts disrupts the normal functioning of the ovaries, leading to irregular ovulation or a complete lack of ovulation, which may result in fertility issues.

Struggling to lose weight with PCOS? Take our quiz now to find a personalized solution just for you >>

Why does PCOS occur?

The exact cause of PCOS remains unclear, but it is believed to involve a combination of genetic and environmental factors.

PCOS tends to run in families, suggesting that genetics plays a role. Women with a family history of PCOS are at a higher risk of developing the condition.

In addition, the overproduction of androgens by the ovaries, adrenal glands, or fat cells can lead to the disruption of normal ovulation and the formation of cysts in the ovaries.

Insulin resistance is another key driver of PCOS in many cases. When the body becomes resistant to insulin, the pancreas produces more of this hormone, which stimulates the ovaries to produce more androgens. This insulin excess also disrupts the menstrual cycle and contributes to weight gain.

Moreover, chronic low-grade inflammation is another contributing factor to PCOS. Women with PCOS often have elevated levels of inflammatory markers, which may exacerbate insulin resistance and androgen production.

Most importantly, poor diet, nutritional deficiencies, lack of physical activity, and excessive weight can aggravate insulin resistance and worsen symptoms of PCOS, particularly in genetically predisposed individuals.

This emphasizes the importance of ensuring you receive an adequate supply of essential nutrients to help manage the condition more effectively.

Understanding these causes can help in tailoring an effective treatment plan that includes PCOS supplements to manage the symptoms and eliminate the potential deficiencies that may exacerbate the condition.

What are the common signs Of PCOS?

PCOS can present a wide range of symptoms, which vary in severity from person to person.

Some of the most common symptoms include:

Ovarian cysts

As the name suggests, PCOS may involve the presence of small, fluid-filled cysts on the ovaries, though not all women with PCOS have visible cysts.

Irregular periods

Irregular or absent periods are one of the hallmark signs of PCOS. Women with PCOS often experience infrequent periods (oligomenorrhea) or may stop having periods altogether (amenorrhea).

This symptom is attributed to irregular ovulation or anovulation (lack of ovulation) associated with PCOS.

Excess androgen levels

Elevated levels of male hormones (androgens), such as testosterone, can lead to physical signs such as hirsutism (excess hair growth on the face, chest, back, or other areas), acne, and male-pattern baldness or thinning hair (androgenic alopecia).

Weight gain or difficulty losing weight

Most women with PCOS struggle with weight gain, particularly in the abdominal area. Insulin resistance, which is common in PCOS, can particularly make it difficult for them to manage weight.

Skin changes

Skin symptoms of PCOS typically include darkening of the skin, particularly in body creases such as the neck, groin, or under the breasts (a condition known as acanthosis nigricans), and skin tags, especially in the underarm or neck area.

Fertility issues

Difficulty conceiving is a common cause of concern for women with PCOS. It occurs as a result of irregular ovulation or lack of ovulation that interferes with fertility.

Mood changes

Women with PCOS are at a higher risk of experiencing mood disorders, such as depression and anxiety, possibly due to hormonal imbalances. In addition, irregular periods, infertility, and other symptoms associated with PCOS can affect the emotional wellness of women, putting them at risk of mental health issues.

Early diagnosis and treatment are essential to managing PCOS and reducing the risk of long-term complications, including infertility, type 2 diabetes, and heart disease.

Here are the top 11 essential PCOS supplements that can improve the symptoms of this condition and improve your overall wellness.

Top 11 PCOS supplements

Inositol (Myo-Inositol and D-Chiro Inositol)

Inositol is a type of sugar alcohol and a vital part of cell membranes, playing a role in insulin signal transduction.

Inositol helps improve insulin sensitivity, regulate ovarian function, and restore menstrual cycles in women with PCOS. It has also been found to reduce androgen levels and improve egg quality, making it beneficial for supporting fertility as well.

Studies have shown that supplementation with Myo-Inositol, alone or combined with D-Chiro Inositol, can significantly improve metabolic health, reduce insulin resistance, and increase ovulation rates in women with PCOS.

Sources: Inositol can be found in citrus fruits, beans, nuts, and whole grains. However, supplementation is often recommended for women with PCOS to achieve therapeutic doses.

Omega-3 Fatty Acids

Omega-3s, especially those found in fish oil, are potent anti-inflammatory agents, making them an effective PCOS support supplement.

Inflammation is a key driver of insulin resistance and hormonal imbalance in PCOS. Omega-3s help reduce levels of inflammatory markers, supporting metabolic and cardiovascular health, which is often compromised in women with PCOS.

Clinical trials indicate that omega-3 supplementation may also improve insulin sensitivity and lower triglyceride levels in women with PCOS. [10]

In addition, research has demonstrated that omega-3 fatty acids may support weight loss by lowering inflammation and improving fat burning.

This is why Omega-3s are commonly included in supplements for PCOS weight loss to help women manage their symptoms and avoid other complications associated with weight gain, especially infertility and heart disease.

Sources: Fatty fish (like salmon, sardines, and mackerel), flaxseeds, chia seeds, and walnuts.

Vitamin D

Vitamin D is one of the key vitamins for PCOS supplements as it is essential for supporting reproductive health in women.

Deficiency in vitamin D is common in women with PCOS. It is also linked to insulin resistance, obesity, and irregular menstrual cycles.

Research suggests that adequate vitamin D levels can improve insulin sensitivity and support weight loss. Vitamin D supplementation may also improve metabolic and reproductive parameters in women with PCOS, including menstrual cycle regularity.

This indicates why vitamin D is commonly included in the PCOS vitamin list.

Sources: Sun exposure, fortified foods (like dairy or plant-based milk), and fatty fish are good sources. Using a PCOS support supplement containing vitamin D may be necessary for women with a known deficiency.

Magnesium

Women with PCOS often have low levels of certain minerals, especially magnesium, which can exacerbate insulin resistance.

Magnesium PCOS supplements have been shown to improve insulin sensitivity, support glucose metabolism, and lower blood pressure in women with PCOS.

In addition, a PCOS support supplement containing magnesium may also help with sleep, stress management, and muscle relaxation, all of which are important for lowering the impact of the challenges associated with PCOS on women’s emotional wellness.

Sources: Leafy greens, nuts, seeds, legumes, and whole grains are rich sources of magnesium.

Zinc

Zinc is another mineral involved in numerous aspects of hormonal health, including the regulation of testosterone levels.

Women with PCOS tend to have higher levels of androgens. Zinc supplementation has been shown to regulate testosterone levels and improve insulin sensitivity and menstrual regularity in women with PCOS.

Additionally, zinc PCOS supplements also support immune function and may help reduce acne, a common symptom of PCOS.

Sources: Meat, shellfish, legumes, seeds, and whole grains.

Vitamins C

Vitamin C is one of the key vitamins for PCOS. The benefits of vitamin C for PCOS are primarily attributed to its antioxidant properties that help lower oxidative stress in the body.

Oxidative stress is one of the factors responsible for the progression and worsening of PCOS symptoms. It also contributes to inflammation and insulin resistance.

Oxidative stress basically occurs due to the damage by free radicals released in the body during various metabolic activities.

Vitamin C has been shown to neutralize these free radicals. This reduces oxidative stress and improves insulin sensitivity in women with PCOS. It also supports healthy skin, improves immune function, and enhances overall reproductive health, making it one of the key nutrients in the PCOS vitamin list.

Sources of Vitamin C: Citrus fruits, bell peppers, strawberries, and broccoli.

Chromium

Chromium is a trace mineral that enhances the action of insulin in the body. It also plays a role in blood sugar regulation.

A PCOS support supplement containing chromium can improve insulin sensitivity in women with PCOS. Clinical trials also indicate that chromium supplementation improves glucose metabolism, lowering the risk of diabetes in women with PCOS.

Sources: Broccoli, grape juice, whole grains, and potatoes.

Vitamin E

Vitamin E is a potent antioxidant that plays a significant role in managing PCOS.

One of the ways vitamin E benefits women with PCOS is by reducing oxidative stress, which is commonly elevated in PCOS. Oxidative stress can worsen insulin resistance, which is a key factor in PCOS.

By neutralizing free radicals, vitamin E improves insulin sensitivity, promoting better glucose control and hormonal balance.

Studies suggest that vitamin E may also aid in improving lipid profiles, which is crucial for women with PCOS who often have higher cholesterol levels. In addition, E and C vitamins for PCOS also support skin health, helping alleviate acne and other skin conditions that are frequently associated with PCOS due to hormonal imbalances.

Sources: Nuts and seeds (especially almonds and sunflower seeds), spinach, avocado, and plant-based oils like sunflower and wheat germ oil.

Iron

Adequate iron levels are essential for energy production, healthy red blood cells, and overall vitality. Many women with PCOS experience heavy periods, which can lead to iron deficiency anemia.

Hence, iron supplementation may be necessary for women with PCOS who experience chronic blood loss. Addressing iron deficiency can alleviate symptoms of fatigue and improve overall quality of life in women with PCOS.

Sources: Red meat, poultry, lentils, spinach, and fortified cereals.

B Vitamins (B6, B12, and Folate)

B vitamins are integral to the PCOS vitamin list as they play a key role in energy metabolism, hormone balance, and mood regulation.

Vitamin B6 helps regulate mood and improve blood sugar levels. It can also alleviate symptoms of PCOS, while folate and B12 are essential for healthy ovulation and supporting the nervous system.

Studies have shown that B vitamins, particularly B12 and folate, can also improve metabolic parameters of PCOS, including insulin resistance, regulate hormonal levels, and support fertility.

Sources: Leafy greens, beans, eggs, fish, and fortified cereals.

Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that plays a vital role in energy production at the cellular level.

Women with PCOS often have mitochondrial dysfunction, which affects energy production and increases oxidative stress. CoQ10 supplementation can support mitochondrial functions, thus increasing energy levels and lowering oxidative stress.

CoQ10 may also improve insulin sensitivity, reduce inflammation, and support overall metabolic health.

CoQ10 is also one of the best supplements for PCOS weight loss as it has been shown to promote fat burning and support weight loss in women with PCOS.

Sources: CoQ10 is naturally found in meat, fish, and whole grains, but supplementation is often recommended for therapeutic purposes.

Final verdict

Incorporating these key nutrients - either through diet or PCOS supplements - can significantly improve insulin resistance, inflammation, and hormonal imbalances in women with PCOS.

While dietary changes are essential, it's equally important to work closely with a healthcare provider to tailor a management plan that meets your individual needs. By targeting these nutrients, you can support better metabolic health, hormonal regulation, and overall well-being, helping to mitigate the effects of PCOS.