Best Supplements for PCOS: Ob-Gyns Recommend These 7

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many women of reproductive age. The symptoms of PCOS can be diverse and challenging, including irregular periods, weight gain, acne, and excessive hair growth. Managing PCOS often requires a multifaceted approach, including lifestyle changes, medication, and supplements. According to top obstetricians and gynecologists, certain supplements can play a crucial role in managing PCOS symptoms and improving overall health. Here are the seven best supplements for people with PCOS, backed by medical expertise.

1. Inositol

What is Inositol?

Inositol, a type of sugar that influences insulin and several hormones related to mood and cognition, is particularly beneficial for women with PCOS. It exists in several forms, with myo-inositol and D-chiro-inositol being the most studied in relation to PCOS.

Benefits for PCOS

Inositol has been shown to improve insulin sensitivity, which is often impaired in women with PCOS. Improved insulin sensitivity can help regulate blood sugar levels, reduce the risk of type 2 diabetes, and support weight loss efforts. Inositol also promotes regular menstrual cycles and ovulation, which can be beneficial for women trying to conceive.

Recommended Dosage

A common dosage is 2 grams of myo-inositol combined with 50 mg of D-chiro-inositol, taken twice daily. However, dosages can vary, so it’s essential to consult with a healthcare provider.

Trusted Sources

• National Institutes of Health (NIH): www.nih.gov
• PubMed: www.pubmed.ncbi.nlm.nih.gov

2. Omega-3 Fatty Acids

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are essential fats found in fish oil, flaxseeds, and walnuts. They are known for their anti-inflammatory properties and benefits to heart and brain health.

Benefits for PCOS

Omega-3s help reduce inflammation, a common issue in PCOS. They also improve insulin sensitivity and lipid profiles, potentially reducing the risk of cardiovascular diseases. Additionally, omega-3s may help alleviate depression and anxiety symptoms, which are prevalent in women with PCOS.

Recommended Dosage

The American Heart Association recommends consuming at least two servings of fatty fish per week or taking a fish oil supplement containing 500-1000 mg of EPA and DHA daily.

Trusted Sources

• American Heart Association: www.heart.org
• Mayo Clinic: www.mayoclinic.org

3. Vitamin D

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays a critical role in bone health, immune function, and hormone regulation. It is synthesized in the skin upon exposure to sunlight and can also be obtained from certain foods and supplements.

Benefits for PCOS

Many women with PCOS are found to have low levels of vitamin D. Supplementing with vitamin D can improve insulin resistance, menstrual regularity, and overall hormonal balance. It may also support weight loss and reduce symptoms of depression.

Recommended Dosage

The Endocrine Society recommends 600-800 IU of vitamin D daily for adults, though higher doses may be necessary for those with deficiency, as determined by a blood test.

Trusted Sources

• National Institutes of Health (NIH): www.nih.gov
• Endocrine Society: www.endocrine.org

4. Chromium

What is Chromium?

Chromium is a trace mineral that enhances insulin action and is involved in carbohydrate, fat, and protein metabolism.

Benefits for PCOS

Chromium supplementation has been shown to improve blood sugar control and reduce insulin resistance, which are critical factors in managing PCOS. It may also help with weight management by reducing hunger and cravings.

Recommended Dosage

A typical dose of chromium picolinate is 200-1000 mcg per day, but it’s important to follow a healthcare provider’s advice for appropriate dosage.

Trusted Sources

• National Institutes of Health (NIH): www.nih.gov
• American Diabetes Association: www.diabetes.org

5. Magnesium

What is Magnesium?

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood sugar control, and blood pressure regulation.

Benefits for PCOS

Magnesium helps improve insulin sensitivity and reduce inflammation. It also supports relaxation and sleep, which can be beneficial for managing stress and anxiety often associated with PCOS.

Recommended Dosage

The Recommended Dietary Allowance (RDA) for magnesium is 310-320 mg per day for women. Magnesium glycinate or citrate are often recommended for their superior absorption and gentleness on the stomach.

Trusted Sources

• National Institutes of Health (NIH): www.nih.gov
• Office of Dietary Supplements: www.ods.od.nih.gov

6. N-Acetylcysteine (NAC)

What is NAC?

N-Acetylcysteine (NAC) is a supplement form of the amino acid cysteine. It acts as a powerful antioxidant and has various health benefits.

Benefits for PCOS

NAC has been shown to improve insulin sensitivity, promote regular ovulation, and enhance fertility in women with PCOS. Its antioxidant properties also help reduce oxidative stress and inflammation.

Recommended Dosage

A common dose for NAC is 600-1800 mg per day, divided into two or three doses. Consultation with a healthcare provider is recommended to determine the best dosage.

Trusted Sources

• National Institutes of Health (NIH): www.nih.gov
• PubMed: www.pubmed.ncbi.nlm.nih.gov

7. Zinc

What is Zinc?

Zinc is an essential mineral that supports immune function, protein synthesis, wound healing, DNA synthesis, and cell division.

Benefits for PCOS

Zinc can help reduce symptoms of PCOS by improving insulin resistance, reducing inflammation, and balancing hormones. It may also help alleviate acne, which is a common symptom of PCOS.

Recommended Dosage

The RDA for zinc is 8 mg per day for adult women. However, therapeutic doses for PCOS may range from 15-30 mg per day, as recommended by a healthcare provider.

Trusted Sources

• National Institutes of Health (NIH): www.nih.gov
• Office of Dietary Supplements: www.ods.od.nih.gov

Conclusion

While supplements can play a supportive role in managing PCOS, they should be used as part of a comprehensive treatment plan that includes diet, exercise, and medical interventions as needed. Always consult with a healthcare provider before starting any new supplement, especially if you have existing health conditions or are taking other medications. The right combination of supplements, lifestyle changes, and medical treatments can help manage PCOS symptoms effectively and improve overall health.