Vitamins & Minerals for PCOS

 

PCOS VITAMINS AND MINERALS

The following is a comprehensive overview of vitamins and minerals used in naturopathic treatments for #PCOS

Antioxidants and vitamins have positive effects in management of PCOS and its complications, although more studies are necessary  to provide evidence for antioxidant management for PCOS.

Please keep in mind anything you take whether prescribed or OTC (over the counter) Can alter your metabolism and body's chemistry.

You should always consult with a healthcare provider when starting any treatments for any condition...

This content is for informational purposes only and is not a medical prescription or plan.


MULTIVITAMIN
Patients with PCOS , especially when taking medications can have vitamin deficencies. Starting with a top quality multivitamin will ensure youre getting a little bit of everything as a foundation. You can then add on other supplements.

ALPHA LIPOIC ACID (ALA)
Can help sensitize your body's insulin and can help lower blood sugar levels which in turn may help weightloss

AMINO ACIDS
These are the building blocks of the protein that you eat. Certain amino acids can be very helpful for PCOS as they can improve your insulin sensitivity and also can have an effect on weight loss, metabolism and gut health.

ASTAXANTHIN
Is a powerful antioxidant that can aid in lowering testosterone and other male hormones (androgens) by blocking the action of the enzyme 5alpha reductase to normalize high androgen levels. This anti-oxidant which may further decrease excess androgens is most effective when combined with saw palmetto.

B VITAMINS - (B2, B3, B5 and B6)
The B group vitamins have been known to help with maintaining normal weight by increasing your metabolism.  They also help with cell growth and healthy skin and hair as well as improve your immune system and nervous system.

Vitamin B2 - helps to turn fat, sugar and protein into energy.

Vitamin B3 - helps control blood glucose levels

Vitamin B5 - helps with weight loss because it helps control fat metabolism.

Vitamin B6 - helps maintain hormone balance and normal thyroid function B6 is proven to increase progesterone production and restore deficency. Its found to increase progesterone levels and inhibit the excessive production of prolactin. Vitamin B6 levels may be reduced due to the contraceptive pill. Vitamin B6 can be helpful for high prolactin, depression, anxiety, fluid retention and breast tenderness.

B12
B12 is a water-soluble vitamin with a key role in the normal functioning of the brain and nervous system.. and for those taking Metformin OCPs or other medications to improve many aspects of PCOS, the medications can lead to a Vitamin B12 deficiency causing fatigue, lethargy, weakness, memory loss. mood disorders and neurological issues. There are even studies that report it has benefits in preventing heart disease

BERBERINE
Berberine is shown to be as effective as metformin at reducing blood sugar levels, and shown to help with weight loss to some degree as it aids with eliminating low grade inflammation. This can reduce insulin, improve metabolism, lower excess androgens, lower cholesterol and blood pressure and improve fertility outcomes.

BIOTIN
Biotin has been used for hair loss, brittle nails, diabetes, and mild depression with PCOS. It helps your liver and pancreas gland to better metabolize your blood sugar. Biotin can also reduce insulin resistance in muscle tissues.  This reduction can improve your ability to burn off fat in muscle cells. Several studies have also shown that biotin is effective for helping to reduce triglycerides and promote good cardiovascular health.

CALCIUM D
Helps rid rhe body of Endocrine disrupting chemicals and Xenoestrogens It also helps your body eliminate cortisol, testosterone/androgens and bile acids
Both vitamin D and calcium are given to decrease insulin resistance and decrease PCOS symptoms. Additionally,   supplementation with vitamin D and calcium can reduce androgens, as well.

CHROMIUM
A deficiency of chromium can lead to insulin resistance, which is a key problem in the case of PCOS. Taking this supplement helps control cravings and reduces hunger. Chromium also helps to control fat and cholesterol in the blood.  It is a powerful supplement when it comes to natural pcos treatment.  It has so many vital benefits like decreasing insulin resistance and plays an important role in the metabolism of proteins, fats and carbohydrates.

CEYLON CINNAMON
Helps stabilize blood sugar and restore hormone balance. It can help normalize the monthly menstrual cycle and curb sudden hunger pangs. In studies cinnamon even showed to greatly reduce insulin resistance

COQ10
Co Enzyme Q10 is a substance that your body produces in nearly every cell. It is important for breaking down carbohydrates and turning them into energy instead of being stored as fat. It is an antioxidant that helps to balance your blood sugar, and is essential for energy production and normal carbohydrate metabolism. It has also been shown to improve egg quality and ovulation.

COLLAGEN
Collagen is the most abundant protein in our bodies. It is found in our muscles, tendons, bones, skin, gut and even our blood vessels. Collagen helps break down proteins and soothes your gut’s lining  which can help with commonly reported PCOS associated  digestive issues (IBS, Leaky Gut, constipation, diarrhea, etc.) as it helps repair parts of the GI tract and improves nutrient absorption and metabolism to restore hormonal balances. It also strengthens teeth, nails and hair and helps your body detox.

DIM
Di-indole methane, also known as DIM
Helps balance production of estrogen in the body, and the ratio of progesterone to estrogen. It supports the elimination of estrogen by your liver and the production of estrogen metabolites. DIM also helps correct androgen (e.g. testosterone) excess, helps with the fat gain around the middle and for acne, especially sore, cystic acne. The dose is dependent on body weight.

EVENING PRIMROSE OIL
Evening primrose oil can be helpful for breast tenderness, dry skin and vaginal dryness. It helps balance estrogen and progesterone and minimize crampons and PMS symptoms. The oil reduce skin irritations and conditions and could also be used as an anti-inflammatory agent.

FLAXSEED OIL
Faxseed pil helps decrease androgen levels. It contains lignans that increase the production of sex hormone binding globulin (SHBG) that binds testosterone in the blood, helping balance excess androgens

FOLIC ACID/ FOLATE
This is also known as a B-9 vitamin.
It may help treat ovulatory infertility
one of the major complications of PCOS.
It is also good for any woman trying to conceive as it has protective effect against neural tube defects that occur in early pregnancy. It also improves ovulatory function in women with PCOS and raises high-density lipoprotein levels, the protective “good” type of cholesterol when paired with inositol. Folic acid supplements are also "likely effective" for the treatment of high homocysteine levels. Elevated homocysteine levels have been linked to heart disease, stroke and endocrine disorders like hyperinsulinemia.


GRAPE SEED EXTRACT
Can decrease visceral fat (fat around midsection common in pcos) and help decrease LDL cholesterol levels to prevent dyslipidemia, which is a risk factor with PCOS. It can also reduce inflammation  to improve systemic symptoms of PCOS.

INOSITOL
is a Vitamin B derivative which helps #PCOS symptoms  by reducing insulin resistance and improving insulin sensitivity. It is sometimes known as vitamin B-8 It has been proven to be as effective as the prescribed medication metformin in combating insulin sensitivity in women with PCOS. Along with folic acid, inositol has shown very good results at improving ovulatory function. It also lowers free and total testosterone, lowers blood pressure, and increases the frequency of ovulation.

IRON
Some women with PCOS experience heavy bleeding during their period. This can result in iron deficiency or anemia. Iron rich foods and supplementation can help avoid these issues. However, it is vital to discuss dosage and frequency with a professional as too much iron can increase risk for complications!

KELP EXTRACT
This extract is very high in nutrition. It has10-20 times the vitamins and minerals of land vegetables.  It is a powerful antioxidant and  also a great source of vitamins A, B, C and E.. The high nutritional content of seaweeds contribute to healthy fertility and the high fiber content helps maintain normal blood sugar levels. The Fiber also helps to remove excess estrogen in the body

L ARGNINE
This is an amino acid whose
greatest benefit is its protective qualities for the heart by reducing blood pressure and promoting better vascular and arterial health. Metabolism wise, it builds bone tissue Promotes collagen production for skin and aids in weight loss by building muscle mass, which absorbs excess insulin in the body. Additionally, increases endurance, Lessens diabetic complications, Stimulates insulin release from the pancreas and neutralizes ammonia in the body promoting liver detoxification. Its super for regulating enzymes and hormones. and reduces stress.

L GLUTAMINE
The amino acid L-glutamine is very helpful. as the  brain can use it in place of glucose for energy, so it stops all binging, tiredness, cravings for sugary foods and alcohol and heals the lining of the gut. It also boosts the immune system and is the most abundant amino acid in the muscles, which is important to ward of weakness and absorb insulin.

MAGNESIUM
This helps balances blood sugar levels. There is a strong link between magnesium deficiency and insulin resistance. It is an important mineral to include if you are suffering from PCOS. Magnesium levels have been found to be low in people with PCOS/diabetes. There is a strong link between magnesium deficiency and insulin resistance. Magnesium is proven to improve insulin resistance, it’s anti-inflammatory, and it redresses adrenal hormones

N ACETYL CYSTEINE
This vitamin comes from the amino acid L-cysteine. Amino acids are the building blocks of proteins. It has been shown to be effective to improve insulin in #PCOS and lower androgen excess. It has shown in studies to improve ovulation regularity, insulin resistance and reduce excess bleeding in women with PCOS. NAC has also been shown to enhance the fertility drug, Clomid’s success in ovulation outcome (partly because it provide anti-oxidant support). It has even proven to have positive effects on cholesterol.

NIACIN
Niacin has been in clinical use to lower bad cholesterol and to increase good cholesterol for many years. It has proved to be effective in reducing glucose in the blood and is a great preventative against heart attacks and diabetes which carry higher risks for patients with PCOS.


OMEGA 3 FATTY ACIDS
Helps your body become more sensitive to insulin and has been found to reduce testosterone levels associated with androgen excess. Its properties can also reduce inflammation, high blood pressure and irritation of the digestive tract.
as well as reduces insulin resistance, leptin levels and systemic inflammation
They can normalize the heartbeat and when combined with the right amino acids, they can lower blood pressure, improve blood flow, and prevent clogging of the arteries. It also improved mental acuity and helps with symptoms of anxiety. It may also be effective in decreasing hirsutism, BMI, LH, testosterone, insulin and increasing Sex hormone-binding globulin (SHBG)

PROBIOTICS
helps control insulin resistance and weight .Poor gut flora can make your body store more calories and can actually make you become overweight by increasing your appetite. good flora can attack visceral fat and reduce weight around the middle of the body (more common in PCOS weight gain.

SELENIUM
Helps improve liver function to detox excess estrogen. It also boosts progesterone to help restore hormone balance. The supplement has beneficial reproductive outcomes and in studies has shown to lower DHEAs and reduce inflammation and oxidative stress.

SOY PROTEIN
Soy has an antioxidant effect that may reduce oxidative lipid damage and subsequently, protect against cancer and cardiovascular diseases, which are all increased risk factors with PCOS.
This type of phytoestrogen supplementation can also improve total cholesterol, low-density lipoprotein and LDL/HDL ratios.


VITAMIN C
Is a great mood and immune booster. It helps with symptom like anxiety and depression. It can work to relieve oxidative stress and inflammation which aggravate many PCOS symptoms and can help increase low progesterone levels.

VITAMIN D
Helps control blood sugar and improve insulin sensitivity. Low levels of vitamin D is a marker of insulin resistance and obesity in women with PCOS. Some studies have shown that women with PCOS have low levels of vitamin D. Low vitamin D levels have been associated with obesity and insulin resistance which both are symptoms of PCOS. Vitamin D supplementation can make a positive effect on weight loss, follicle maturation, menstrual regularity to restore hormone balance.

VITAMIN E
This supplement is shown to be benegicial in reducing oxidative stress, a major concern for women who are trying to conceive and have insulin resistant PCOS. Vitamin E supplementation has been shown to improve insulin action in the body as well as hair loss, infertility & irregular or absent periods. It is a powerful antioxident that plays a protective role in the body. As well as boosting your immune system, balancing blood sugar, improving hair and skin conditions, Vitamin E may also play a role in reducing the risk of heart disease

ZINC
Zinc helps with the production of insulin, so it is extremely important in balancing blood sugar. If you are zinc deficient you may notice cravings for salt and sugar foods, a sign of insulin resistance. It also helps your body balance androgen excess especially testosterone which could be high or low with PCOS. You should take Omega 3’s when taking zinc supplements to help it get properly absorbed!

Author: Ashley Levinson CMA, CST, CSFA, CRCST

Social Media: @PCOSgurl