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If you’re struggling with your PCOS symptoms and are trying to regulate your hormones, supplements may be the helping hand you need to get back on track. Multivitamins are the foundation of a supportive supplement regimen for women with Polycystic Ovary Syndrome.
I should know. My husband says he notices a big difference in my mood when I’m being consistent with taking my supplements – consistency is key, so stick with it! I use this super cute pillbox, which helps remind me to take them every day.
So, what are the best natural, research-backed supplements for PCOS?
Let’s take a look at them in more detail.
Please note this blog post is not a substitute for official medical advice. Consult your doctor before you start taking any new supplements and make sure they advise you on the correct dosage.
Natural Research Backed Supplements For PCOS
For PCOS Cysters specifically, there’s nothing quite like Ovasitol. If you have PCOS, a top priority is controlling your blood sugar. This will support a regular menstrual cycle, assist in ovulation, improve fertility, and aid weight loss.
It can feel overwhelming to make all the diet and lifestyle changes needed to regulate your blood sugar, and sometimes you’ll need support along the way to set things in motion. That’s where Ovasitol comes in: a 100% pure inositol supplement.
Inositols are one of the most researched supplements for PCOS. They’re a combination of D-Chiro (DCI) and Myo-inositol in a 40:1 ratio. Myo-inositol is known to improve egg quality and ovarian function. DCI may improve insulin resistance, which is common in women with PCOS. This combined approach targets both the metabolic and ovarian aspects of PCOS.
Thousands of Cysters have told us about their positive experiences with Ovasitol, which is not surprising as studies have shown that an inositol supplement can help with all the symptoms of PCOS. Cysters taking the supplement have reported getting their period back regularly after not having it for years, as well as significantly reduced sugar cravings.
According to a study in Gynecology Endocrinology, women with PCOS are 19 times more likely to have a magnesium deficiency. This is significant as magnesium is important for many processes in the body, including regulating blood pressure, glucose, and insulin levels.
Some research suggests that oral contraceptive birth control may reduce magnesium in the blood, with certain researchers proposing that magnesium supplementation could be considered during the period of oral contraception (make sure you discuss this with your doctor before you start taking any new supplements).
Every woman with PCOS is different, but signs you may have a magnesium deficiency include:
- Hair loss or hair thinning
- Weight gain
- Mood changes
- Sleep problems
The recommended daily allowance for magnesium is 310 – 320mg for women.
Magnesium can ease PCOS symptoms by:
- Decreasing inflammation
- Decreasing insulin resistance
- Reducing cramps
- Aiding quality sleep
- Helping with stress management
Consider taking a multivitamin with magnesium in it, or speak to a doctor or nutritionist about other ways you can supplement magnesium into your diet.
Omega-3 fatty acids and fish oils are oil-based supplements. You might think that oil is the worst thing when you’re already suffering from acne, but Omega-3 contributes to great skin by reducing inflammation and regulating acne-causing hormones.
Omega-3 is critical for hormone health, and must be absorbed from natural sources. Women with PCOS are unable to efficiently process the Omega-3s found in seeds and nuts due to the impairment of an enzyme called D6D that converts them into a usable form. Fortunately, you can skip this conversion step by taking a fish oil supplement in a form that most everyone can utilise.
Omega-3 can help you:
- Sleep better
- Keep skin hydrated
- Smooth your skin
- Maintain normal blood pressure
- Ease PMS
- Relieve menstrual pain
- Ease anxiety
The sunshine hormone, Vitamin D
For women with PCOS, it’s especially important to keep our Vitamin D topped up because it’s linked to insulin resistance, androgen levels (testosterone), inflammation, depression, and menstruation.
Benefits of Vitamin D include:
- Can help strengthen bones
- Can help strengthen muscles
- Can support the immune system and fight inflammation
- Can help strengthen oral health
- Can help prevent Type 1 and Type 2 diabetes
- Can help you lose weight
- Can help battle depression
- May reduce the risk of certain cancers
A serious Vitamin D deficiency can even stop menstruation altogether. It’s a super powerful vitamin that’s technically considered a hormone. Make sure you get your levels tested and take your Vitamin D if you need to. (Use code 292660 to get 15% off!)
Adrenal support supplement
If you often struggle to get your stress hormones to calm down, your adrenal glands may be overacting. Stress reduction has a huge impact on PCOS symptoms, which is why we suggest using an adrenal support supplement if you’re feeling fatigued all day and unable to sleep at night.
Our adrenals are responsible for our fight-or-flight stress responses among many other necessary functions. Stress management is important for PCOS because when you’re producing too much stress hormone, your body isn’t producing enough of the sex hormones necessary for PCOS management. This can spark an onslaught of symptoms, such as not being able to ovulate, production of ovarian cysts, poor sleep, cravings, mood swings, and menstrual irregularity.
An adrenal support supplement is essentially a “chill pill”. It helps the body adjust to stress, balance cortisol levels, reduce inflammation, and ease fatigue.
Another way to relax and bring cortisol down is by taking CBD. I especially like to take it before bedtime, so I can get a good night’s sleep. CBD (code “PCOS” for 15% off) helps you wake up feeling refreshed the next day, which is important for maintaining optimum energy levels and reducing cravings.
When we don’t get enough sleep the night before, we increase our chances of having uncontrollable cravings the next day, as sleep deprivation causes appetite and hormone imbalances. This isn’t ideal for us women with PCOS who already struggle with cravings! Next time you get ready for bed, try dropping CBD under your tongue and holding it there for 30 seconds for best absorption.
Zinc is a regulation powerhouse. It helps to balance blood sugar, optimize hormone production, and decrease PCOS symptoms, like unwanted hair growth or acne! It’s a foundational supplement that’s GI friendly and easy to absorb.
An essential nutrient, zinc has many key functions in the body including:
- Immune function
- Wound healing
- Protein synthesis
- Thyroid health
- Blood sugar regulation
- Growth and development
It also helps combat hair loss and unwanted hair growth, which are common PCOS symptoms caused by excess androgens i.e. male hormones. You should not exceed 25mg of zinc supplements a day unless advised otherwise by your doctor.
CoQ10 (also known as coenzyme Q10) is a compound that helps generate energy in your cells. It’s stored in the mitochondria, which are in charge of producing energy. They also protect cells from oxidative damage and disease-causing bacteria or viruses.
If you’re trying to conceive, CoQ10 has been linked to healthy ovulation. Not only does it lower insulin, but it’s also been linked to increased egg quality and improved fertility.
If you’re managing your PCOS in order to get pregnant, CoQ10 is a great supplement to support you in your fertility journey.
In addition, CoQ10 has a host of benefits, including:
- It may keep your skin young
- It could help with diabetes
- It’s good for the brain
- It may protect the lungs
- It might play a role in cancer prevention
- It could reduce headaches
Find out which of these supplements you may need based on your PCOS type. Take this quiz to help you understand your PCOS type so you’ll be equipped to choose a supplement regimen that’s right for you.
Discover more information on supplements that support PCOS
- The best supplements for PCOS
- What you should know about magnesium and PCOS
- 3 major roles Vitamin D plays in PCOS