7 Supplements for Insulin Resistance & PCOS

If you’ve been diagnosed with PCOS, I’m sure you’ve heard the term “insulin resistance” being thrown around. 80% of women with PCOS have insulin resistance, and it affects so many of our symptoms from weight gain to infertility. The good news is that we have more control over it than we think, and some diet and lifestyle changes can have a huge impact.

Insulin resistance is when your body’s blood sugar-managing hormone (AKA insulin) doesn’t regulate your blood sugar levels well. If you’re insulin resistant, your body receives sugar (glucose), but the cells can’t process it to turn it into energy. Instead, that excess insulin builds up in the blood. Thus, raising your blood sugar levels and increasing your risk of type 2 diabetes, heart disease, and other long-term complications.

But, what does this have to do with PCOS? If you’re unsure if you have it, look at our post about the types of PCOS. Insulin resistance is why Cysters often struggle with symptoms like weight gain, dark patches, sugar cravings, irregular periods, belly fat, and fatigue. 

Fatigue and trouble with weight loss are two really difficult side effects of PCOS that can feel impossible to overcome. I know personally that those were some of the most dreaded side effects for me when I was on my PCOS journey. But, there is a way to naturally increase your insulin sensitivity and reverse your symptoms. Just hang tight!

In this post, I’m going to share some of the best supplements to help you manage your insulin resistance, reducing the risk of long-term complications and worsening symptoms. I will say, these supplements alone won’t fix increased insulin production and sensitivity problems; there is no magic pill but supplements do play a huge role. Listen to our podcast, A Cyster and Her Mister for the full holistic approach to increasing your insulin sensitivity. But, for now, here are supplements that can potentially help you along your healing journey:

7 Supplements For Insulin Resistance & PCOS

Inositol

If you’ve been following me for a while, you know that inositol is my favorite supplement for PCOS! Not only can it help reduce insulin resistance, but it can also help lower testosterone, improve fertility, regulate menstrual cycles, and better your mood. 

This one supplement hits so many PCOS pain points, I think it’s a must-have for your symptom management and reversal. You can order an inositol supplement, Ovasitol, that has a 40:1 ratio of my and d Chiro inositol. This has been shown in studies to be effective in improving PCOS weight loss, more than metformin has! Consider speaking with your doctor and adding to your routine if you struggle with high blood sugar or any other symptom I listed here!  

Vitamin C

Vitamin C is a supplement that’s been shown to help with reducing insulin resistance and lowering blood glucose levels! If taken preventably, studies seem to suggest that vitamin C can help reduce the risk of developing insulin resistance and diabetes altogether. This is because vitamin C is structurally similar to glucose, so it can replace it in certain chemical processes to promote proper absorption adn regulation of insulin levels. 

Vitamin C is also a powerful antioxidant that can help strengthen your immune system, fight oxidative stress, and potentially prevent chronic diseases. If it’s not already in your arsenal, consider adding vitamin C supplements to your routine. I recommend taking a multivitamin that contains vitamin C and other essential nutrients to support insulin resistance.

Probiotics

Though researchers haven’t totally figured out how they’re related, studies have shown that improving your gut microbiome can actually improve insulin resistance. As well as manage cholesterol and reduce high blood sugar levels. This is good news for Cysters because many of us struggle with GI issues already that can be remedied by bettering gut health. 

How do you improve gut health? An anti-inflammatory, gluten, and dairy-free diet is a good start, but probiotics are another great way to support a healthy gut. I have a list of the best probiotics for PCOS on the blog and you can learn more about gut health and PCOS with Dr. Robin Rose in this episode of my podcast. 

Magnesium 

Magnesium is another potentially helpful supplement to increase insulin sensitivity and regulate blood sugar. However, only certain types of magnesium are helpful for blood sugar management. Magnesium oxide is the one that works best for this symptom. Make sure you find a supplement that’s the proper type to see the biggest benefits (though there can be other PCOS symptom improvements from other magnesium variants.) 

Listen to this episode of A Cyster and Her Mister to understand how magnesium deficiency may be affecting you and, as always, discuss it with your doctor first before starting a new supplement!

Omega-3

Omega-3 fatty acids are an essential part of healthy body function. In fact, our brains are made up of over 50% omega-3 fatty acids and our bodies can’t naturally produce them. That means supplementation is really important if you don’t eat fish and avocados every day. (You can find Omega-3 as part of our Metabolism Plus supplement bundle.) And, proper omega-3 levels in women with PCOS is even more important when you consider all the PCOS symptoms it can remedy!

Like inositol, omega-3 can help with several PCOS symptoms including inflammation, hair loss, mood problems, period irregularity, infertility, high cholesterol, and, of course, insulin resistance. This is due to its horomonal regulation and anti-inflammatory properties!

Chromium

Chromium is an essential mineral that is hard to get naturally. We only need a little bit, but it’s just not absorbed well by the body when found in food! Because of that, chromium supplementation is a good supplement to consider. 

Chromium has been shown to improve insulin sensitivity, cholesterol levels, and other metabolic functions. I recommend the Pure Encapsulations Chromium supplement. Discuss it with your doctor and consider taking chromium! 

Vitamin D

Vitamin D is that sunshine vitamin and it’s SO important for anyone out there, but especially women with PCOS. It can improve your metabolic health overall, including reducing insulin resistance. Proper vitamin D supplementation can also help with PCOS symptoms related to high androgen levels and inflammation!

You can find the best form of vitamin D for PCOS in the Ovafit MetaMulti. This makes vitamin D supplementation, along with most other vitamin and mineral supplementation on this list, as easy as possible!

PCOS & Insulin Resistance Podcast Episodes 

Check out some episodes we did on our PCOS podcast about insulin resistance to learn more!

• Insulin Resistance Symptoms + Natural Treatments
• Reversing Insulin Resistance with PCOS
• The Vicious Cycle Between Insulin Resistance & Stress 
• PCOS: The Diabetes of the Ovaries 

PCOS is often linked to insulin resistance, but the right supplements, diet and lifestyle changes can help increase your sensitivity! 

There are tons of great natural supplements for PCOS, but definitely consider taking vitamins and minerals that’ll help your body with improving insulin sensitivity and metabolic processes. Metabolism Plus is a one-of-a-kind supplement bundle made by OvaFit, designed for PCOS, and made with the highest quality ingredients (plus, it is NSF certified, so you know you’re getting exactly what is on the label!) This can help you lose weight, gain energy, and reduce your risk of long-term complications. 

Wishing you luck on your PCOS healing journey! Don’t forget to download The Cysterhood App for more help and resources. On the app, you’ll find a community of Cysters like you who support and encourage one another as we all reverse our PCOS and take back our joy. You deserve this – let’s start your healing journey today!