Being diagnosed with PCOS can take the wind out of your sails — mentally, emotionally, and physically. According to the Office of Women’s Health funded by the US Department of Health and Human Services, PCOS is a health problem that affects 1 in 10 women of childbearing age. We are here to let you know about the 4 best PCOS supplements that you can take today to improve your symptoms and boost your health from the inside out.
What is PCOS?
PCOS is a clinical diagnosis that indicates a hormonal imbalance and metabolic problems that may affect a woman’s overall health and appearance. It’s also a common (but treatable) cause of infertility. An imbalance of reproductive hormones creates major problems in the ovaries, such as not releasing or developing them, during ovulation as they should. Irregular menstruation, which is one of the main symptoms of PCOS, can lead to infertility and the formation of cysts in the ovaries.
What causes PCOS?
Unfortunately, no one really understands PCOS enough to identify an exact cause, which can be one of the biggest contributing factors to poor treatment options and patient care.
Most experts in the field of women’s health believe that several factors, including genetics, contribute to a PCOS diagnosis. Some believe that high levels of androgens (male hormones) can be blamed for causing PCOS due to preventing the ovaries from releasing an egg during each menstrual cycle, as well as excessive hair growth and acne.
Other researchers believe that higher insulin levels and insulin regulation could be to blame, especially in women who are overweight/obese, don’t get enough exercise, or have a family history of type 2 diabetes. [R] Insulin regulation and your body’s natural insulin response are beginning to emerge as a focus of concern for women with PCOS symptoms or diagnoses.
Related: How to improve insulin response naturally
Symptoms of PCOS:
- Pregnancy problems
- Unexplained hair thinning or hair loss
- Adrenal dysfunction
- Poor blood sugar regulation and imbalances
- Systemic inflammation
- Abnormally long menstrual cycles
- irregular periods
- Dark skin on the back of the neck
- Dark facial hair on parts of the body (face, chest, abdomen)
Risks associated with PCOS
PCOS is a disease, and any disease has long and short term complications. In the long term, health risks and consequences become very serious for women, according to University of Chicago Medicine, which include:
- infertility (or impaired fertility)
- Endometrial cancer
- lipid abnormalities
- Cardiovascular risks (heart disease)
- Sleep Apnea
With that being said, not all women clinically diagnosed with PCOS will develop any of these conditions, but it is important to note that the risk is greatly increased. There are natural PCOS supplements that can relieve symptoms and improve your health as a conscious effort to reduce the risks associated with PCOS.
Best supplements for PCOS
Supplements should not replace a diet rich in quality proteins, fats and carbohydrates, but at the same time, supplements can really fill in the gaps in your diet. They can also help relieve the symptoms and negative effects of PCOS, which is why we have compiled more information for you below on the best supplements for PCOS.
1. Magnesium for PCOS
According to a study reported in Gynecology and endocrinologyWomen with PCOS are 19 times more likely to have a magnesium deficiency. This amazing statistic can be linked to the benefit of magnesium and its role in regulating glucose, insulin, and even blood pressure in healthy individuals. [R] Magnesium is actually the fourth most abundant mineral in the body, acting as an electrolyte that regulates heart contractions and water balance within the human body. [R] If you’re not meeting the recommended daily amount of magnesium from vegetables and fruits (stress can also lead to magnesium depletion), you can be left high and dehydrated, which is a situation you don’t want to be in, PCOS or not.
Women with PCOS can benefit from taking a magnesium supplement for more than a few reasons, including:
- Migrant prevention and mitigation
- Relieving pain and reducing systemic inflammation [R]
- PMS relief (bloating, constipation, cravings, cramping, trouble sleeping, anxiety)
- Relief and prevention of dysmenorrhea
- Improve mood (reduce anxiety)
- Regulating insulin resistance and blood sugar [R]
- Reduction of Blood pressure
If you are like most women and cannot get enough magnesium from foods in your diet, such as fruits, vegetables, and chocolate, we recommend a magnesium supplement. But if you are deficient, these food sources may provide insufficient amounts; We recommend taking a magnesium supplement. The RDI for magnesium for women with PCOS is 300-400 mg per day. We recommend taking the ZMT supplement from Swolverine which contains 400 mg of magnesium.
Recommended product: ZMT Women’s Magnesium Supplement
2. Vitamin D for PCOS
Vitamin D is much more than just the sunshine vitamin and its benefits are not limited to skeletal health. In fact, 67-85% of women with PCOS symptoms or a diagnosis of PCOS are vitamin D deficient. [R] This vitamin plays an important role in many biological functions, especially when it comes to regulating hormones and the female body. Specifically, we’re talking about hormone regulation and vitamin D as it relates to follicle-stimulating hormone (FSH), progesterone levels, and anti-Mullerian hormone (AMH). [R] In addition, low vitamin D levels have been found to be strongly associated with insulin resistance in women with PCOS. [R]
Taking Vitamin D for women who are going through a journey with PCOS can be a tremendous benefit. Clinical studies analyzing the benefits of vitamin D supplementation include:
- Fertility improvement [R]
- Decreased testosterone levels [R]
- decreased inflammation (hs-CRP levels) [R]
- Improve blood sugar balance
- Regulated hormones and progesterone levels
- Insulin regulation
While there are foods that contain vitamin D, it is not a reliable source of vitamin D. Even the best source of the vitamin (fatty fish) provides 9-17 mcg per 3-ounce serving, which is not enough to provide adequate levels. To put this in perspective, the average human needs up to 100 mcg per day. In a study comparing supplementation of 1,000 IU/day to 4,000 IU/day for women with PCOS, women who took 4,000 IU/day for 12 weeks led to significantly lower serum insulin, lower serum testosterone levels, and decreased hirsutism. , and a significant increase in SHBG (sex hormone-binding globulin). [R]
While 4,000 IU/day has been tested for, it is generally recommended that women with PCOS supplement 1,500 IU/day to 4,000 IU/day. We recommend supplementing with Vitamin D3 Solverine (cholecalciferol) tablets because they contain 100 servings of 1500 IU. Improve your health, vitality and PCOS symptoms with just one tablet a day.
Recommended product: Vitamin D3 supplement for women with PCOS
Related articles: Vitamin D2 versus D3: Preferable source and type
3. Zinc for PCOS
Another nutrient commonly deficient in women with PCOS is zinc. While zinc is a trace nutrient, its usefulness in the human body can be seen through hundreds of enzymatic reactions that provide adequate functionality. More importantly, as it relates to women and PCOS, zinc is essential for regulating fertility and the menstrual cycle. Unfortunately, birth control pills deplete zinc levels, leaving many women deficient in this essential mineral.
Some of the symptoms of PCOS that zinc supplementation helps relieve include:
- Reducing high levels of androgen (testosterone)
- Increased insulin response [R]
- A significant drop in triglycerides in the blood [R]
- Reduce inflammation [R]
- Reducing the development of acne
- Reducing hair loss [R]
- Reducing Beiruti [R]
zinc It is one of the best nutritional supplements for treating PCOS. Zinc intake is recommended at 8 mg/day for women. In addition to incorporating foods high in zinc, such as meat, legumes, seeds, and whey protein, those deficient can greatly benefit from a zinc supplement, such as ZMT from Swolverine, which includes 30 mg per serving.
Recommended product: ZMT Women’s Magnesium Supplement
Recommended product: Whey protein isolate for women
4. Omega-3 fatty acids for the treatment of PCOS
The omega-3 fatty acids in krill oil are a healthy addition to any diet, especially for those with PCOS, who have been diagnosed with PCOS, or who are looking to lose weight.
Studies have shown that a dietary lifestyle rich in omega-3s can reduce testosterone and increase SHBG levels. Sex hormone-binding globulin (SHBG) is the protein that binds estrogen to testosterone to normalize levels of the floating hormone. [R] This is especially beneficial for women with PCOS because when SHBG is low, testosterone levels increase, contributing to the harmful hormonal imbalances that PCOS causes in the body. [R]
Here are some other positive benefits that can help you supplement your diet and lifestyle with krill oil and omega-3:
- Decreased systemic inflammation
- Increased insulin response
- Decreased weight gain and loss
- Low leptin levels [R]
- Enhanced Metabolic Syndrome
- Regulating blood sugar levels
- Decreased testosterone levels [R]
The reason we do not recommend taking fish oil and instead recommend supplementing with krill oil is that it is stronger, more nutrient rich, higher quality and more bioavailable. The main difference between the two is how your body absorbs them. The omega-3s in krill oil are packaged as phospholipids (the same structure found in your cell membranes) that your body can use right away. However, the omega-3s in fish oil are related to triglycerides, which must undergo additional conditions and processes in order to become bioavailable. [R]
Recommended product: Krill Oil + Astaxanthin
Recommended article: Krill oil vs. Fish Oil: Is krill oil really better than fish oil?
Best supplements for pcos: The takeaway
PCOS is more than just a hormonal disorder – it’s a metabolic disorder. Sure, hormones play a big role, but they don’t make you all up. It’s important to take a natural, holistic approach to your health and wellness by taking a closer look at you as a whole person. This includes your behavior, what you put in your body, what you put on your body, your environment, activity, and your mental and emotional state. If you are thinking of going off the pill, we recommend that you consult your doctor (or a new doctor at the time). An approach that takes a comprehensive, invested approach to PCOS and overall health seriously. There are many ways to create balanced hormones through lifestyle interventions that benefit more than just your hormones.
Are you ready to take responsibility for the symptoms of PCOS?
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