The Top 5 Supplements for PCOS
How to Overcome PCOS with The Top Proven Strategies and Supplements
Polycystic ovary syndrome (PCOS) is the most common endocrine condition affecting women of reproductive age.
While the causes of PCOS are complex, insulin resistance and hormone regulation are the top factors.
Some might manage and ease symptoms through supplements for PCOS and lifestyle changes, but the approach should be customized according to PCOS type and symptoms.
The 3 Types of PCOS Symptoms
- Abnormal Periods (Less than 9 per year and/ or heavy periods lasting over 35 days)
- Polycystic Ovaries (Enlarged and failing ovaries)
- Increased Androgen Levels (Male hormones resulting in excess body and facial hair and heavy acne.)
Other PCOS Symptoms:
Dandruff, depression, high blood pressure, high-stress levels, infertility, low libido, pelvic pain, sleep disturbance, and skin allergies.
The 3 Causes of PCOS
- Chronic Low-grade Inflammation
- Insulin Resistance
The 4 Types of PCOS
- Insulin-resistant PCOS. (Most common type of PCOS due to metabolic issues and diet.)
- Pill-induced PCOS (2nd Most common type of PCOS due to birth control pills.)
- Hidden-cause PCOS (Thyroid, iodine, zinc deficiency causes.)
- Inflammatory PCOS (Vitamin D deficiency and inflammatory food causes.)
The Top 5 PCOS Supplements
Supplements can assist with PCOS-related hormone regulation, insulin resistance, and inflammation.
As always, it’s important to use the best PCOS dietary supplements backed by science.
At the top of the list of best supplements for PCOS, with over a dozen research studies, inositol is a key nutrient that can help improve insulin resistance.
Also, the top choice for PMS and PMDD, inositol has been found to promote fertility in some PCOS cases.
Lower myo-inositol or inositol doses in the 200 to 4,000 mg range appears to improve fertility in women with PCOS, while 2,000 to 4,000 mg doses appear to be effective in improving testosterone levels and insulin sensitivity. Much larger doses in the 12,000 to 18,000 mg range are needed to affect mood-related symptoms.
Berberine is an AMPK-stimulating Chinese medicine plant, which performs as the most reliable insulin resistance supplement.
With over 500 studies, some researchers believe berberine is comparable to the anti-diabetic medication, Metformin.
Taking berberine prior to meals can boost your metabolism, lower insulin while balancing your endocrine response.
500 mg taken with or up to 30 minutes prior to each meal.
Curcumin acts both as an insulin improving supplement and as an anti-inflammatory agent.
Beneficial for PCOS, because in addition to improving insulin sensitivity and antioxidants, curcumin has also proved itself effective for depression and hormonal issues.
1,000 to 2,000 mg of a high absorption curcumin taken in divided doses with a fatty meal for a minimum of 6 weeks.
#4 NAC (N-acetyl-cysteine)
In multiple studies, NAC shows potent PCOS effects due to its notable antioxidant actions.
NAC can lower insulin resistance, testosterone levels while improving fertility, period normalization.
600 to 1,800 mg daily in divided doses taken at least 6 weeks.
#5 Chasteberry (Vitus agnus-castus)
Also effective for PMS and PMDD, chasteberry is a traditional plant used for reproductive conditions and normalizing menstruation cycles.
Containing a number of phytoestrogens, chasteberry decreases testosterone by aromatizing testosterone and converting it into estradiol.
500 to 1,000 mg taken for at least 3 months.
Top 10 Notable PCOS Supplements
A traditional option for insulin issues, alpha-lipoic acid is often combined with berberine, another top blood sugar supplement.
Ashwagandha presents itself as the top option for anxiety, cortisol, and stress-based PCOS.
Cinnamon extract is a popular option for insulin resistance in women with PCOS.
Evening Primrose Oil
Evening primrose oil is popular for period pain and irregular menstruation, along with improving cholesterol and oxidative stress.
Carnitine supplements can help PCOS patients improve ovulation, pregnancy rates, and cholesterol.
Maca root is a traditional fertility and libido-enhancing plant which may balance hormones, reduce cortisol levels, and alleviate depression.
Probiotics can play a key role in treating PCOS, by lowering inflammation and regulating sex hormones such as androgen and estrogen.
Saffron appears to be the top supplement for depression-related PCOS, and is also effective for PMS and PMDD.
Tribulus might stimulate ovulation, supporting healthy menstruation, and lower the number of ovarian cysts.
Other PCOS Supplements
Salacia reticulata, aloe, licorice root, melatonin, quercetin, holy basil, fenugreek, fennel, stinging nettle, horsemint, benfotiamine, garden peony (Chinese peony), red raspberry leaf, ginger, rosemary, feverfew, partridge berry, mugwort, and false unicorn root, black cohosh, wood betony, red clover flower, alfalfa, flaxseed, soy, and hops.
Top 7 PCOS Vitamins and Minerals
In following the best PCOS diet, make sure you are getting sufficient amounts of the following nutrients in your daily meals and/ or dietary supplements.
- B-vitamins: (Especially B6, B9, B12)
- Vitamin D: Critical to your endocrine system, vitamin D deficiency is common with PCOS and may improve irregular periods and ovulation.
- Magnesium: Along with copper insufficiency, low magnesium levels contribute to PCOS insulin resistance
- Copper: Along with magnesium insufficiency, low copper levels contribute to PCOS insulin resistance.
- Omega-3’s: These key fatty acids can promote menstrual regularity and lower abdominal fat.
- Zinc: As a critical fertility and immune-stimulating mineral, zinc can help with body hair growth and alopecia.
- Chromium: Helping with body mass index, chromium can assist with insulin resistance.
Others: Calcium, CoQ10, iron, selenium, vitamin A, vitamin E.
Top 8 PCOS Strategies
- Keep a healthy weight
- Maintaining a healthy weight can help decrease insulin resistance.
- Exercise balance
- Maintain sleep hygiene
- Lower stress levels
- Avoid endocrine disruptors
- Take vitamins, minerals, and supplements
Conclusions on PCOS Supplements
More so than just taking PCOS best supplements, we want to look at lifestyle and other factors.
Keep an eye out for the following when overcoming PCOS.
- Progestin making pregnancy more difficult.
- Systemic enzyme therapies
- Supplements promising “cure-all” and “instant results”.
What’s your favorite PCOS supplement?
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