Vitamin D for PCOS: Why it works and how much to take

Vitamin D deficiency is a common problem across the world, but women with polycystic ovaries syndrome (PCOS) are especially likely to suffer from vitamin D deficiency. Supplementing vitamin D for PCOS can improve insulin resistance, stabilize the menstrual cycle, and reduce symptoms of depression and anxiety.

Most women with polycystic ovaries syndrome (PCOS) also have vitamin D deficiency. Scientists aren’t sure why these conditions are linked, but it’s thought that supplementing vitamin D for PCOS could help to alleviate some of the symptoms of PCOS.

Low vitamin D levels are linked to fertility problems, depression, obesity, and insulin resistance, all of which are common problems among women with PCOS. Numerous studies have confirmed that vitamin D supplementation can alleviate symptoms for women with PCOS; however, vitamin D supplements won’t cure your PCOS.

Speak to your doctor before supplementing vitamin D for PCOS. They may want to run a blood test to check your current levels before advising on a vitamin D dose.

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What is PCOS?

PCOS is an endocrine disorder that affects over one in 10 women of reproductive age. Symptoms include irregular periods, facial and body hair, acne, thinning hair on the scalp, weight gain, and difficulty getting pregnant. Many women don’t realize they have PCOS until they struggle to conceive.

You can manage PCOS through lifestyle changes, including weight management, exercise, a low glycemic diet, and stress management techniques. Your doctor may also prescribe hormonal birth control to stabilize hormones and medicines to tackle the insulin resistance associated with PCOS.

Many women with PCOS also have insulin resistance, which can then worsen the symptoms of PCOS. Adiponectin is an anti-inflammatory hormone that can improve insulin sensitivity and metabolism. People with vitamin D deficiency may also have lower adiponectin levels, putting them at risk of insulin resistance.  

Vitamin D for PCOS

Scientists don’t fully understand how vitamin D levels and PCOS are linked, but a 2015 research review published in Nutrients found that vitamin D deficiency was common among women with PCOS. Having adequate levels of vitamin D in your body could protect you from various conditions associated with PCOS, including:

Depression and anxiety

Women with PCOS are more likely to suffer from depression and anxiety. A 2022 review published in Current Nutrition Reports found that low vitamin D levels were associated with an increase in symptoms of depression and anxiety. Raising your vitamin D serum levels could reduce your symptoms and improve your mood.

Insulin resistance

Many women with PCOS suffer from insulin resistance. Insulin resistance increases your risk of diabetes, cardiovascular disease, and stroke. A 2015 study published in Clinical Nutrition found that calcium and vitamin D supplementation improved blood serum insulin levels, suggesting vitamin D can help lower insulin resistance and reduce associated symptoms.

Inflammation

Women with PCOS often have chronic inflammation in the body. Chronic inflammation is linked with heart disease, type 2 diabetes, and insulin resistance. A 2021 study published in the Annals of Palliative Medicine found that vitamin D supplements reduced inflammation in women with PCOS.

Infertility

Vitamin D deficiency is associated with difficulty conceiving, so increasing your vitamin D intake could improve your chances of getting pregnant. A 2023 study published in the Annals of Medicine and Surgery found that vitamin D supplementation stabilized menstrual cycles and ovulation.

A 2022 study published in the Journal of Clinical Medicine found vitamin D supplementation could help more women with PCOS to get pregnant without the need for in-vitro fertilization (IVF). A 2023 research review including almost 2000 women found that vitamin D supplementation could also reduce miscarriage rates among women with PCOS.

Vitamin D deficiency PCOS study

A 2015 article published in the Indian Journal of Medical Research found that 67-85% of women with PCOS had vitamin D deficiency, highlighting the need for supplementation. As you can see above, vitamin D deficiency could be exacerbating your PCOS symptoms and associated conditions. It’s worth contacting your doctor for a blood test to check your vitamin D blood serum levels to see if you might have a vitamin D deficiency.

What does vitamin D do?

Vitamin D is essential for healthy bones. It regulates the amount of calcium and phosphorus in the body, which are essentially for healthy bones, muscles, and teeth. Our bodies usually make vitamin D when direct sunlight touches our skin outdoors. However, many people worldwide are deficient in this vital vitamin, so experts recommend taking a daily vitamin D supplement.

Vitamin D3 for PCOS

Vitamin D supplements comprise either vitamin D2 or vitamin D3. A 2022 study comparing the two vitamins found that vitamin D3 was more successful at raising vitamin D levels in people with vitamin D deficiency. The researchers also recommended vitamin D injections for those suffering from severe deficiency.

If you’re vegan, you’ll need to check the source of your vitamin D supplements. Tough vitamin D2 is vegan, but vitamin D3 isn’t always vegan. It can come from lichen (a vegan source) or sheep’s wool.

Vitamin D and obesity

Obese and overweight women are more likely to suffer from vitamin D deficiency. The relationship between vitamin D deficiency and obesity isn’t yet fully understood. However, losing weight may help to improve your vitamin D levels. Many women with PCOS struggle to lose weight, but it is possible. You can read more about supplements for losing weight with PCOS in our article.

Vitamin D and ovarian cysts

Despite its name, polycystic ovaries syndrome has nothing to do with cysts. Ovarian cysts are an entirely different condition. They are usually asymptomatic, and most women don’t realize they have them. There is no research to suggest that ovarian cysts are linked to vitamin D deficiency, though we know vitamin D plays a vital role in keeping the ovaries healthy.

How much vitamin D for PCOS?

There isn’t a set recommended dose for women with PCOS. A 2020 research review published in Experimental and Therapeutic Medicine concluded that more research was needed to determine the success of supplementation and the optimum vitamin D dose for women with PCOS.

Women of reproductive age should take 600 IU daily; however, this may not be enough to meet the needs of women with PCOS. Contact your doctor for advice. They may want to perform a blood test to check your vitamin D levels before advising on the correct dose.

Food sources for vitamin D

We get most of our vitamin D from contact with the sun, though it is possible to top up your vitamin D from your diet. Vitamin D is present in:

• Eggs
• Fatty fish like salmon, mackerel and sardines
• Fortified foods such as breakfast cereals, bread, and milk

Summary

Most women with PCOS have vitamin D deficiency. This vital vitamin is essential for healthy bones, muscles, and teeth. Vitamin D deficiency is linked with insulin resistance, depression, and difficulty getting pregnant.

Taking a daily vitamin D supplement could boost your health and alleviate some of your symptoms of PCOS. Vitamin D supplementation improves pregnancy rates and reduces miscarriage rates among women with PCOS.

There is no one-size-fits-all vitamin D dose, so it’s crucial to speak to your doctor before taking this supplement. Your doctor may want to check your current levels before advising you on a dosage.