What is Polycystic Ovary Syndrome (PCOS)
Polycystic Ovary Syndrome (PCOS) is actually very common and affects up to 25% of women of reproductive age.
It is an endocrine disorder with common symptom including irregular periods, acne, thinning hair and weight gain. The condition cannot be cured but the symptoms can be managed, even so however, managing these symptoms daily can be extremely frustrating and exhausting for sufferers.
While medical treatments are available, many women seek natural approaches to manage their symptoms. Certain vitamin and mineral supplements have shown promise in alleviating PCOS symptoms.
Inositol
Inositol, a vitamin-like substance found in foods like cantaloupe and beans, has been extensively studied for its benefits in PCOS management. It plays a crucial role in insulin signalling, and supplementation can improve insulin sensitivity, leading to better ovarian function and reduced androgen levels. A systematic review and meta-analysis concluded that inositol is a safe and effective treatment for PCOS, improving hormonal disturbances and enhancing fertility outcomes.
Vitamin D
Vitamin D deficiency is common among women with PCOS, with studies indicating that up to 85% may have low levels. Adequate vitamin D is essential for maintaining normal blood sugar levels and supporting reproductive health. Supplementation has been associated with improved insulin sensitivity and menstrual regularity. A study published in the Journal of Obstetrics and Gynaecology Research found that vitamin D supplementation improved insulin sensitivity and reduced androgen levels in women with PCOS. Androgens are a group of hormones that play a role in reproductive health.
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish and available as supplements, possess anti-inflammatory properties that can benefit women with PCOS. Supplementation has been shown to improve insulin sensitivity and lipid profiles. A review of clinical trials indicated that omega-3 fatty acids improved insulin resistance and cholesterol levels in women with PCOS.
N-Acetyl Cysteine (NAC)
NAC is an antioxidant that helps reduce inflammation and oxidative stress, both of which are elevated in PCOS. Supplementation has been shown to lower testosterone levels, improve insulin resistance, and boost fertility. Studies have shown NAC increases the production of glutathione, an important antioxidant that protects cells from damage.
Zinc
Zinc is a mineral that supports immune function and has been shown to help with insulin resistance, acne, hair growth, and hormonal imbalances in women with PCOS. Supplementation can improve ovulation and reduce symptoms associated with hyperandrogenism.
Magnesium
Magnesium plays a role in glucose metabolism and may help reduce insulin resistance. Magnesium is needed for energy production, glucose metabolism, nerve conduction, bone health, and regulation of cardiovascular function.
Many people do not consume the recommended amount of dietary magnesium, which is 320mg/day for most adult women. Low levels of magnesium is associated with increased risk of various health conditions including diabetes and cardiovascular disease and people with PCOS are at greater risk of developing these conditions.
Therefore increasing dietary magnesium through green leafy vegetables, legumes, nuts, seeds, and whole grains is beneficial for overall health and may help mitigate PCOS-related risks.
Curcumin
Curcumin, the active component of turmeric, has anti-inflammatory and antioxidant properties. It may aid in weight loss, lower cholesterol, and reduce inflammation in women with PCOS. A review highlighted that curcumin supplementation improved blood sugar control and insulin sensitivity in females with PCOS.
Weight loss of just 5% can lead to a significant improvement in PCOS
The overall risk of developing long-term health problems from PCOS can be greatly improved by losing excess weight.
You can lose weight by exercising regularly and eating a healthy, balanced diet. Your diet should include plenty of fruit and vegetables, whole foods (such as wholemeal bread, wholegrain cereals and brown rice), lean meats, fish and chicken. A nourishing diet can help regulate your hormones and your menstrual cycle. Eating processed, heavily preserved foods can contribute to inflammation and insulin resistance.
Adding anti-inflammatory foods to your diet can help ease your symptoms. The Mediterranean diet has good scientific support for being one of the most healthful. Olive oil, tomatoes, leafy greens, fatty fish like salmon, mackerel and tuna, and nuts all fight inflammation. If you struggle getting enough oily fish into your diet then it might be worth supplementing with an omega-3 supplement as mentioned above.
It goes without saying that there is no one treatment that is suitable for all and if you are going to embark on putting together an alternative natural therapy then you should always speak to a professional for dosages, side effects and interactions.
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A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.