Top 5 Nutrients for PCOS
PCOS (polycystic ovarian syndrome) is the most common hormonal disorder in people who menstruate, affecting up to 1 in 5! Despite being common, it’s a complicated and sometimes poorly understood condition, with a complex interplay between ovarian and hormonal function, insulin regulation, inflammation, and adrenal function.
What is PCOS and What Does it Look Like?
PCOS is a disregulation of normal sex hormone balance - testosterone and other androgens are too high compared to oestrogen, leading to impaired ovulation, infertility, and physical changes to appearance. PCOS is a syndrome, which means it is characterised as being a collection of symptoms that occur together, but there’s a lot of variance between individuals with PCOS and no two presentations are identical.
Common symptoms of PCOS include:
Irregular periods that may also be heavy when they do come
Weight gain and/or difficulty losing weight
Hair loss on head
Hirsutism - hair growth on face, chest, stomach and back
Acne
Infertility
Blood tests may show high levels of androgens (“male” type hormones such as testosterone). Imaging studies may show enlarged ovaries with multiple “cysts”. However, these are not actually cysts - they are immature follicles from unsuccessful ovulation. These follicles do not cause pain. Pain is a not a symptom of PCOS. A person may have both PCOS enlarged follicles and ovarian cysts, which are not the same thing.
What Causes PCOS?
It’s not clearly understood what causes PCOS and there are likely multiple factors affecting each individual. Possible underlying causes include:
Genetics - there is a strong link to family history with this condition
Insulin resistance - this may be a cause, but it is just as likely to be a symptom. Researchers are still investigating whether insulin resistance causes PCOS or if it occurs as a symptom of PCOS
Chronic inflammation - leads to an increased conversion of oestrogen into testosterone. However, it’s again not clear if this is a cause or a consequence of PCOS
Treating PCOS Through Nutrition
PCOS is considered a lifelong condition, meaning it is not something that can be cured, but it can be managed well through nutrition, lifestyle changes and natural therapies. Nutritional management for PCOS can make a big impact on symptoms and quality of life. Nutritional management of PCOS can help to:
Lower insulin levels and improve insulin sensitivity
Manage high androgen levels
Improve ovulation and menstrual cycle regularity
Improve fertility outcomes
Reduce physical symptoms like hair loss, hirsutism and acne
When it comes to PCOS nutrition there is a staggering amount of information out there - some good and some not so good! I like to focus on a whole foods approach when it comes to PCOS, as I think this is the most sustainable option for long term management. That said, there are certain specific nutrients that are key when it comes to managing PCOS symptoms. Below are my top 5 nutrients for managing PCOS and easy ways to boost your intake of these nutrients in your diet.
Zinc
As I discussed in a previous blog post, Zinc is one of my first go-to nutrients when it comes to PCOS. This essential trace mineral is vital for health and is involved in over 100 enzyme reactions in the body, as well as being vital for immune function, ovarian function and skin health. PCOS patients have a higher likelihood of Zinc deficiency, so ensuring adequate intake of this mineral is especially important if you have PCOS. Zinc can help to:
Improve insulin function and reduce insulin resistance
Improve ovulation and follicle maturation
Reduce excessive production of testosterone
Reduce inflammation
Food Sources: Zinc is found in meat, fish, seafood (especially oysters), pumpkin seeds, hemp seeds, tofu, lentils, chickpeas, oats, and walnuts. Smaller amounts of zinc can be found in vegetables such as broccoli, spinach, avocado, asparagus, and corn.
2. Magnesium
Like Zinc, Magnesium is an essential trace mineral that people with PCOS are more likely to be deficient in. This can be particularly the case in conditions like PCOS that are so often accompanied by chronic stress. Stress depletes magnesium stores, meaning we need to consume higher amounts to meet our needs. Magnesium is required for over 600 processes in the body. Just some of its important roles include:
Helps with cellular energy production and mitochondrial function
Assists with insulin regulation and utilisation of sugar into cells from the blood
Used in the production of hormones including oestrogen and testosterone
Regulates the HPA axis and reduces nervous system overactivity
Food Sources: Magnesium is found in dark green leafy vegetables like broccoli, bok choy, spinach, silverbeet, as well as in legumes, pumpkin seeds, chia seeds, almonds, and oats.
3. Vitamin D
Vitamin D might be an unexpected addition to the list, but it’s a powerhouse nutrient that is so important for PCOS, and one which many people in Australia are deficient in. Vitamin D is involved in:
Normal development of ovarian follicles for ovulation
Improving blood glucose regulation
Reducing elevated levels of testosterone
Reduces markers of chronic inflammation
Food Sources: The best source of vitamin D is sunlight exposure. For most people, 15 minutes of early morning or late afternoon sun exposure on bare arms and stomach is enough. Vitamin D can also be found in some foods, such as free range eggs and fish.
Fun fact: Basking your mushrooms in sunlight for around an hour before you cook/ consume them can significnatly boost their vitamin D content! Simply wash and then set aside in the sun before you slice and cook them.
4. Inositol
Inositol is hugely popular as a supplement for PCOS and for good reason. This nutrient is a natural sugar compound found naturally occuring in foods in nine different forms. In supplement form, myo-inositol and D-chiro-inositol are the most frequently used. Inositol mediates the actions of insulin, meaning it can help to improve insulin function and reduce hyperinsulinaemia and insulin resistance.
Food Sources: Inositol can be found in foods such as almonds, oats, Brazil nuts, walnuts, and bran.
5. Omega 3 Fatty Acids
Omega 3 fatty acids are part of the essential fatty acids we all require for health. Omega 3s help to:
Regulate and reduce inflammation
Improve insulin sensitivity
Form part of the membrane in cell walls and are integral to cellular health
Improve serum lipid levels
Food sources: omega 3 fatty acids are found abundantly in salmon, tuna, sardines and other fatty fish. Walnuts, chia seeds, hemp seeds, ground flax seed, and pumpkin seeds are all rich vegan sources, as is algae oil.
Want to learn more about ways to improve your health and reduce PCOS symptoms? If you’d like additional support to manage your PCOS symptoms naturally, click here to book your appointment.
About the Author
Lizzie Stow is a degree-qualified naturopath from Newcastle, Australia.
To find out more about Lizzie, click here.
Book an appointment with Lizzie click here.
References
1. Jaripur, M. et al. The effect of magnesium supplementation on abnormal uterine bleeding, alopecia, quality of life, and acne in women with polycystic ovary syndrome: A randomized clinical trial. Reprod. Biol. Endocrinol. 20, (2022).
2. Briden, L. 8 ways magnesium rescues hormones. https://www.larabriden.com/8-ways-that-magnesium-rescues-hormones/#:~:text=Magnesium%20fuels%20healthy%20mitochondria%20which,Magnesium%20activates%20vitamin%20D. (2014).
3. de Baaij, J. H. F., Hoenderop, J. G. J. & Bindels, R. J. M. Magnesium in man: Implications for health and disease. Physiol. Rev. 95, (2015).
4. Damone, A. L. et al. Depression, anxiety and perceived stress in women with and without PCOS: A community-based study. Psychol. Med. 49, (2018).
5. Papalou, O. & Diamanti-Kandarakis, E. The role of stress in PCOS. Expert Rev. Endocrinol. Metab. 12, (2007).
6. Abedini, M., Ghaedi, E., Hadi, A., Mohammadi, H. & Amani, R. Zinc status and polycystic ovarian syndrome: A systematic review and meta-analysis. J. Trace Elem. Med. Biol. 52, 216–221 (2019).
7. Foroozanfard, F. et al. Effects of zinc supplementation on markers of insulin resistance and lipid profiles in women with polycystic ovary syndrome: A randomized, double-blind, placebo-controlled trial. Exp. Clin. Endocrinol. Diabetes 123, 215–220 (2015).
8. Yang, K., Zeng, L., Bao, T. & Ge, J. Effectiveness of omega-3 fatty acid for polycystic ovary syndrome: A systematic review and meta-analysis. Reprod. Biol. Endocrinol. 16, (2018).
9. Kalra, B., Kalra, S. & Sharma, J. B. The inositols and polycystic ovary syndrome. Indian J. Endocrinol. Metab. 20, 720–724 (2016).