- Vitamin D and omega 3s can help with PCOS since they can improve insulin resistance.
- One study found that 50 milligrams of zinc may reduce PCOS symptoms like alopecia.
- Myo-inositol is a sugar alcohol that may help reduce androgens, or male sex hormones.
is a condition that develops due to an of reproductive hormones. This causes a variety of like acne or irregular menstrual cycles.
Although there is no one-size-fits-all remedy, certain nutrients may help ease some of these symptoms.
Many of these work by improving two key effects of PCOS:
- Insulin resistance: This is a condition where your body does not respond as it should to insulin, the hormone that regulates blood sugar levels. In people with PCOS, it may cause symptoms like and , aka excessive hair growth.
- Androgen excess: People with PCOS produce abnormally high levels of androgens, which are male sex hormones. This may symptoms like acne and ,
Though you might be tempted to take a supplement, the best way to absorb nutrients is primarily. Here are five different nutritional compounds that may help you deal with your PCOS symptoms.
1. Vitamin D
in glucose metabolism, or the process where the body breaks down carbohydrates into simple sugars to supply energy, says , registered dietitian nutritionist and assistant professor at .
Since it aids in your body’s sugar-regulating processes, afound that vitamin D may also insulin resistance in people with PCOS.
You can getin your diet by eating the :
- Liver oils from fish like cod
- The flesh of fatty fish like tuna, salmon, and mackerel
- Vitamin D-fortified milk
- Canned sardines in oil
“Sun exposure after a good walk outside is another great way to get vitamin D,” says, chief of reproductive endocrinology and infertility at .
You canby being exposed to the sun for 15 minutes a few times a week.
2. Omega 3 fatty acids
Omega-3 fatty acids are athat the body needs but can’t produce on its own, which means you must get them from your diet.
They have, which help with PCOS because inflammation can lead to and , according to Jungheim and Bridenbaugh.
Omega-3 fatty acids arein many foods, which include:
- Cold-water fatty fish like salmon, tuna, and sardines
- Plant oils like soybean and canola oil
- Seeds like chia seeds and flaxseed
Supplements may be helpful, but incorporating omega-3 fatty acids into your diet — like replacing red meat or poultry intake with fatty fish — is generally recommended, Jungheim says.
The human body generallyzinc for immune function and metabolism, but for people with PCOS, this nutrient may have an additional benefit.
Afound that the daily supplementation of 50 milligrams of zinc for eight weeks may some of the symptoms of PCOS, such as alopecia and hirsutism.
There are many, such as:
- Seafood like crabs and lobsters
- Red meat
- Beans and nuts
Although zinc is good for you,may result in an altered sense of taste or copper deficiency.
Myo-inositol is athat some hormones in the body.
It helpsinsulin sensitivity, therefore it can be beneficial for individuals with PCOS who have insulin resistance, Jungheim says. It may also help androgen levels.
According to Bridenbaugh, myo-inositol can be taken, but it is also in the following foods:
Carnitine is a substance the body naturally produces tofat into energy. It’s not only for the body’s energy production, but also for its glucose metabolism.
Afound that 12 weeks of oral carnitine administration may reduce insulin resistance and body weight among overweight individuals with PCOS.
Decreased levels of L-carnitine in the blood may also bewith insulin resistance and high androgen levels in non-obese people with PCOS, therefore this group of people might benefit from supplementation as well.
You can get carnitine from, which include:
- Beef steak
- Ground beef
There are plenty of supplements that might help you deal with your PCOS symptoms, but you must talk to a healthcare provider before taking anything.
Not all individuals with PCOS have the same symptoms, therefore symptom management is individualized for each patient, Bridenbaugh says.
For instance, if your concern is infertility or abnormal periods, talk to your OB/GYN or get a referral to a specialist in reproductive endocrinology and infertility. But if your concern isand you’ve tried strategies that don’t seem to work, you can try speaking to a dietitian with expertise in PCOS, Jungheim says.