In this episode of Nourish we're going to delve into 6 common nutritional supplements for PCOS
and look at how strong the evidence is, what they do and who should take them. Stay tuned!
Hello! If this is our first time connecting, welcome! My name is Melanie McGrice and I'm a
women's health and fertility dietitian. Make sure you subscribe and connect with me on my socials...
you'll find all the details in the description box below this video.
So, let's get into the top 6 nutritional supplements for polycystic ovarian syndrome!
Number 1: Vitamin D - an Australian study reported that up to 85% of women with PCOS
had a severe vitamin D deficiency of less than 20ng per millilitre. Vitamin D deficiency may
exacerbate symptoms of PCOS, with observational studies showing that lower vitamin D levels were
associated with insulin resistance, ovulatory and menstrual irregularities, lower pregnancy success,
hirsutism, high androgen hormones, obesity and elevated heart disease risk factors.
There is some, but limited, evidence that vitamin D supplementation may improve
menstrual dysfunction and insulin resistance in women with PCOS. So, if you've got PCOS,
I'd highly recommend asking your doctor to check your vitamin D levels and repeat these blood
tests every few years (or whenever your symptoms get worse). If you're vitamin D levels are low,
a course of supplements is the best way to treat it.
Number 2: Folate - Women with PCOS often have high homocysteine levels.
High homocysteine has been blamed for causing insulin resistance
and increasing the risk of heart disease for women with PCOS.
Emerging research suggests that high dose folate supplements may improve insulin resistance and the
risk of heart disease in women with PCOS. It's also beneficial for women planning a pregnancy.
But, please note, that it's not recommended that you take high dose folate for long periods of
time, so make sure that you get personalised advice from a health care professional.
Number 3: Omega 3 - Research suggests that high dose omega 3 may be beneficial for improving
menstrual cycle regularity, insulin resistance and heart disease risk in women with polycystic ovarian syndrome.
That dose that you require will depend upon your symptoms and how much omega 3 you get
from your diet, so speak to your dietitian about what dose will be right for you.
Number 4: Chromium - Emerging evidence suggests that chromium picolinate
supplements may improve insulin sensitivity in women with polycystic ovarian syndrome.
This may play a role in managing PCOS symptoms such as weight gain and acne.
Number 5: Cinnamon - Some studies have found that cinnamon extract can improve insulin sensitivity,
however at the moment there is insufficient evidence to prove this in women with PCOS.
However, cinnamon is rich in antioxidants and has anti-inflammatory properties. One interesting
study found that cinnamon supplements improved menstrual cycle regularity in women with PCOS,
so if you have irregular periods, particularly if you're trying to conceive, this may be a good
supplement to consider taking. When purchasing cinnamon supplements, try to choose ones that
contain Ceylon cinnamon which is a better quality product when you're taking it in large doses.
Number 6: Inositols - Now, I won't go into too much detail here
as I have a whole Nourish episode on inositols for PCOS,
but I will say that it's ESSENTIAL that you get the right forms and right dose for your needs,
so make sure that you speak to your dietitian about which will be the best ones for you.
Finally, remember that supplements are designed to supplement, and not to replace a nourishing diet,
so make sure that you watch some of my other PCOS videos like low GI diets and gut health for PCOS.
And, if you're trying to conceive, make sure that you download my free fertility meal plan
from melaniemcgrice.com/fertility.
Remember to share this video with your friends who have PCOS and I'll see you in my next video!