I remember it like it was yesterday, although I can’t remember the exact date right now, I do remember it was around the time my husband and I were invited for a wedding of one of his close friends. I had just come off the contraceptive pill about a couple months prior and as a result I had greasy hair, oily skin, acne all over my chin and cheeks and I had gained a tonne of weight by then. I don’t even know how I managed to find something in my closet to wear that day. At that point I thought to myself, it’s ok my hormones will level out soon.
However, there were two things that happened that day that will stay with me forever:
A really close relative of mine, my aunt, whom I look up to and admire so much (She is absolutely stunning!), asked me with concern what was going on with my skin. She meant well, but my self esteem dropped, because here I was thinking I did a great job covering up my acne with makeup. I had to explain the issues I was going through with my hormones at that point, but explaining PCOS is not an easy task.
Someone I had not seen in a very long time, we’re not even close, ventured to try and ask me how far along I was in my pregnancy. Suffice to say she was extremely embarrassed and tried to cover up the question with a shift in conversation, but the fact that people thought I was pregnant made me feel even worse and finally hit home that I had to do something.
I knew I had to see a doctor, which is why my aunts recommended one to me that day and said I really need to get things on track. Like I said, these two women are stunning, strong women who I admire and want to look like and be like. Suffice to say I took their advice.
However, even though I went to see the doctor about my issues, there is something that doctors never really mention: SUPPLEMENTS.
Sure, they suggest things like a Multivitamin or Omega 3 in general but the fact of the matter remains that very few doctors recommend supplements that are specifically important for women with PCOS.
So today I am going to give a brief overview of the ones that are important and the ones I took that helped me with my specific problems.
1. Omega 3s:
Omega 3 fatty acids are important fatty acids to add to the diet, especially for women with PCOS. Studies have shown that supplementation with Omega 3 fatty acids in women with PCOS results in an increase in Insulin Sensitivity (1) This effectively leads to a lower amount of “free” testosterone in the bloodstream, this leads to lowering in symptoms such as acne, hair loss and facial hair.
Omega 3 Fatty acids have also been shown to effectively lower triglycerides and bad cholesterol. (2)
It is important to note that Omega 3 and Omega 6 are essential fatty acids and that both these oils need to be in a ratio of 1:1 in our diet. Too much Omega 6 can raise levels of inflammation in the body and so women with PCOS need to careful when consuming foods rich in Omega 6. (I go in depth with this in my diet guides, coming soon!)
Stick to foods like nuts, seeds, salmon, mackerel, sardines and one of the best Vegetarian/Vegan options: Flaxseeds! You can even buy flaxseed oil capsules or oil from most health shops or pharmacies OR just buy flaxseeds and include them in your diet.
So the main Benefits of Omega 3s for PCOS are:
– Lowers Insulin Resistance
– Lowers Testosterone
– Helps regulate menstrual cycle
– Lowers inflammation.
I have taken Cod Liver Oil or an Omega 3 supplement almost everyday since I was a kid. My father swears by Seven Seas Cod liver Oil and made sure we took one everyday when were old enough to start. It is great for your immune system as well, so there’s really no harm in taking some.
2. Magnesium:
– Improves Insulin Resistance
– Helps relieve Anxiety
– Natural Muscle relaxant and Sleep aid
– Reduces Menstrual cramps
– Reduces Inflammation, Balances hormones reduces weight gain.
Magnesium has a whole host of benefits for the body but the main ones for PCOS are listed above. I take magnesium regularly, sometimes to make it easier I buy an effervescent Magnesium supplement and take that at night to help me sleep and lower anxiety levels as I tend to overthink things especially at night.
Examples of Magnesium rich foods are Avocados, Spinach, Almonds and Dark Chocolate (make sure it’s sugar free!)
3. Cinnamon:
Cinnamon has been shown to lower insulin resistance significantly and you may have heard a lot people and doctors talk about Cinnamon use for Diabetics to help control blood sugar levels. A study done by Columbia University shows that supplementation with at least 1500mg of Cinnamon in women with PCOS resulted in a significant decrease in Insulin Resistance and showed to be a more effective NATURAL treatment in lowering blood sugar levels, which resulted in spontaneous Menstrual cycles and pregnancies(3)
4.Vitamin B12:
Vitamin B12 is an extremely important water soluble vitamin that I take regularly. Vitamin B12 can be seriously lacking in a PCOS woman’s diet, especially if she is taking birth control, Metformin and is Vegetarian. Metformin and birth control pills have been shown to deplete the body of Vitamin B12, a Vegetarian/Vegan diet is also one that is lacking in Vitamin B12 as the best dietary sources of B12 are generally meat sources.
B12 is a vitamin with a key role in the normal functioning of the brain and nervous system, and for the formation of blood. It is one of the eight B vitamins and is normally involved in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation, but also fatty acid synthesis and energy production. A body that is deficient in Vitamin B12 will experience fatigue, weakness, memory loss, neurologic and psychological problems. Furthermore, Vitamin B12 supplementation in women with PCOS has shown to increase Insulin Sensitivity, and low B12 levels were associated with obesity in women with PCOS (4)
The best supplements I use are Vitamin B12 that are Sublingual (dissolve under the tongue). This means that you get a direct intake of Vitamin B12 through the mouth! Sprays and tablets are available widely in the market.
Note: Being a water soluble vitamin, there is no harm in taking higher milligram supplements of Vitamin B12 as the body will get rid of whatever it doesn’t use through urine.
5. Vitamin D:
The Sunshine Vitamin! Everyone you know has always said to you at some point that they’re going out into the sun to get some Vitamin D. This is because sunlight is needed by the body in order to make Vitamin D (Most simplest terms).
Vitamin D is an extremely important Vitamin when it comes to fertility, insulin resistance, and balancing hormones. This is because Vitamin D isn’t just a vitamin, but it is also a HORMONE. Not having sufficient amounts of vitamin D can affect most hormonal systems in the body.
A deficiency of vitamin D not only causes poor bone mineralization but also has been implicated in numerous chronic diseases, including diabetes, metabolic syndrome, heart disease, cancer, and hypertension (5). Vitamin D3 Supplementation at just 400IU a day, has been shown to increase fertility, modulate hormones, lowers androgens and uplifts mood.
Note: Vitamin D3 is a FAT SOLUBLE vitamin. My advice to you is to stick to a low dose of Vitamin D supplement of 400IU a day to begin with. If you suspect that you have Vitamin D deficiency, get your levels tested. Fat soluble vitamins tend to get stored and can build up over time in the fat cells, so a very high dose can reach levels that can be toxic if not monitored.
6. Zinc:
Zinc is a trace mineral that is essential for many reactions that occur in the body. Great food sources of zinc include: nuts, seeds, shellfish, meat, and legumes. However, Zinc supplementation has been shown to increase mood and lower depression rates in women with PCOS, reduce facial hair, reduce hair loss and improve fertility. Add on to the fact that Zinc has been used for many years in facial products to help the skin heal from acne, you can’t go wrong with supplementation with Zinc. (6)
7. Inositol:
Last and certainly not least, my favourite: INOSITOL.
This Supplement by far worked the best for me. Inositol supplementation has been shown to:
– Improve Insulin Sensitivity.
– Reduce Triglyceride levels.
– Improve Egg quality
– Lower Testosterone levels
– Boost Ovulation and fertility
– Prevent gestational diabetes
If you need references and would like to read up a bit more on Inositol, you can click here, for more info.
Unfortunately, it is extremely difficult to find Inositol in Kenya, there is one supplement that combines all the minerals and vitamins in the correct amounts for fertility and to help improve PCOS symptoms. However, it is extremely expensive for one month’s worth and I feel that you can buy individual, separate bottles of supplements at the right dosage and those will last way longer and would be a better investment in the long run.
Please note that all these supplements are based on scientific studies and these are the ones I suggest as they are safe to take without adverse reactions. There are others that are also recommended in terms of herbs and natural supplements, which did not work for me but I am sure have worked for others when prescribed but a licensed Ayurvedic doctor who understands the underlying hormonal issues that are associated with the specific PCOS type that a woman has.
I will be writing up a supplement guide in the future for anyone that may be interested and will post up here on my blog, as it can be daunting when trying to decide on which brand of supplement and what type to take as there can be so many in the market.
I hope this helps to shed some light on some of the main supplements that can be taken when you have PCOS and I look forward to hearing from you if you have any queries.
Until next time my PCOS Warriors, take care and look after yourselves during this Corona Virus crisis.
By: Ruveen Bharij
You must be logged in to post a comment.