Supplemental support for PCOS
Photo by Mariana Rascão
After addressing PCOS through nutrition and lifestyle interventions, if further support is needed we may look to use supplementation to help your body manage symptoms. There is strong evidence that some supplements can help allay symptoms that are associated with PCOS, but not every supplement is recommended for every person with PCOS. As with everything surrounding PCOS, supplementation should be individualized. Lucky for you, we are here to help discuss top supplements for PCOS management and would love to support you in finding the best supplements for you.
Inositol
Inositol is a chemical compound and nutrient found in legumes, meat, citrus fruit, and whole grains. This compound has been shown to be safe and effective at reducing insulin resistance and improving blood sugar regulation, which is critical for managing PCOS. It has even been shown to be as effective as medications used to manage blood sugars (Greff et al 2023). Inositol has also been found to improve ovarian function and reduce androgen hormone levels such as testosterone. There are two types of inositol, myo-inositol and d-chiro-inositol. A balanced dosage Myo:D-Chiro ratio of 40:1 is best with an optimal dosage of 2000-4000 mg per day (Kalra et al 2016).
Vitamin D
Vitamin D is a fat-soluble vitamin present in cod liver oil, salmon, fortified orange juice, and milk. This vitamin is also synthesized in the skin from sun exposure. Low levels of vitamin D has been associated with many metabolic disorders, including PCOS. It has been found that supplementation of Vitamin D may improve menstrual irregularity and fertility, metabolic markers, and insulin resistance. Doses range from 400-2000 IU per day. It may be best to individualize dosages due to Vitamin D being a fat-soluble vitamin, which increases the risk of toxicity (Irani et al 2014).
Berberine
Berberine is an alkaloid plant extract used in Chinese Herbal Medicine. It has been shown to be effective against insulin resistance and insulin sensitivity similar to metformin and has been shown to improve the regularity of the menstrual cycle (Wei et al 2012). This product is safe for women who want to become pregnant and is safe to use in studies up to 2 years in length. Research suggests doses of 500 mg taken two or three times daily are effective with an overall intake of 1000-1500 mg per day (Ong et al 2017).
Omega-3s
Omega-3 fatty acids help to lower inflammation, improve heart health, reduce insulin levels, and decrease androgen levels, all of which are associated with PCOS (Sadeghi et al 2016). Most people are deficient in omega-3s unless they are consuming adequate amounts of fatty fish such as salmon, mackerel, sardines, or nuts and seeds such as walnuts, chia seed, and ground flaxseed. Supplementation of omega-3s is generally safe for most people with recommended dosage ranging from 2-3 g / day with a DHA:EPA ratio of 2:1.
Overall, supplementation should be used in addition to nutrition and lifestyle to manage PCOS. There is not a one-size-fits-all all for PCOS supplementation nor is this a complete list of supplements used. Other nutrients/products on the market may also be beneficial for symptom management, these are often the top choices we use in our practice to see better outcomes with our patients every day!
Interested in learning more about how to manage your PCOS with supplementation?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: April 8th, 2024.
This blog post was written by Amanda Sikkema MS, RD, LD, CSCS, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
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Greff D, Juhász AE, Váncsa S, et al. Inositol is an effective and safe treatment in polycystic ovary syndrome: a systematic review and meta-analysis of randomized controlled trials. Reprod Biol Endocrinol. 2023;21(1):10. doi:10.1186/s12958-023-01055-z
Kalra B, Kalra S, Sharma JB. The inositols and polycystic ovary syndrome. Indian J Endocrinol Metab. 2016 Sep-Oct;20(5):720-724. doi: 10.4103/2230-8210.189231. PMID: 27730087; PMCID: PMC5040057.
Irani M, Merhi Z. Role of vitamin D in ovarian physiology and its implication in reproduction: a systematic review. Fertil Steril. 2014;102:460–8.e3
Wei W, Zhao H, Wang A, et al. A clinical study on the short-term effect of berberine in comparison to metformin on the metabolic characteristics of women with polycystic ovary syndrome. Eur J Endocrinol. 2012;166:99–105. doi: 10.1530/EJE-11-0616.
Ong M, Peng J, Jin X, Qu X. Chinese herbal medicine for the optimal management of polycystic ovary syndrome. Am J Chin Med. 2017;45:405–422. doi: 10.1142/S0192415X17500252.
Sadeghi A, Djafarian K, Mohammadi H, Shab-Bidar S. Effect of omega-3 fatty acids supplementation on insulin resistance in women with polycystic ovary syndrome: Meta-analysis of randomized controlled trials. Diabetes Metab Syndr. 2016 pii: S1871-402130093-5.
