Part 5: Managing PCOS (Polycystic Ovarian Syndrome)

by Health Stand Nutrition | Aug 25, 2021

PCOS Supplements, Vitamins and Minerals

Part 5 of a 5 part series to explore PCOS supplements and the best PCOS diet and nutrition tips (written by Teagan Evans, University of Alberta Student in the Nutrition and Food Science program at the University of Alberta and reviewed by our Health Stand Nutrition Dietitian Team).  

If you have been following our series on Polycystic Ovarian Syndrome (PCOS) so far, you will have learned about the hormonal changes, associated conditions, the effect PCOS has on fertility and planning a healthy PCOS diet. If you’ve missed our previous 4 articles on the PCOS diet you can review them here:

For the final article of our Polycystic Ovarian Syndrome series, we will feature PCOS supplements, vitamins and minerals recommended as part of a healthy lifestyle. These can help manage internal changes occurring in your body when diagnosed with PCOS. As a result of increased androgen levels and other factors such as weight concerns and insulin resistance, many internal changes are occurring.

Read on to learn more about the role of vitamins, minerals and supplements in helping manage PCOS.

Vitamin B12

Vitamin B12 is incredibly important for many body functions – such as maintaining healthy red blood cells, growth and development, and nervous system maintenance. Vitamin B12 is one of the common vitamins recommended for PCOS because of the associated consequences and health outcomes that can occur as a result of imbalanced hormones.

Many women with PCOS have insulin sensitivity issues and vitamin B12 has been shown to improve insulin sensitivity. A scientific study focusing on the connections between insulin resistance and vitamin B12 concluded that women with PCOS and who were overweight had lower levels of vitamin B12 in their body. When compared to women who did not have insulin resistance, vitamin B12 levels were significantly lower in women with insulin resistance. These results suggest that vitamin B12 can have positive influences on insulin resistance in women with PCOS.

Vitamin B12 can be found in everyday foods such as dairy products, fish, and fortified plant-based beverages. Dietitians of Canada recommend females over the age of 19 should consume 2.4mcg/day.

Myo-inositol

Myo-inositol is a popular PCOS supplement consumed to help manage PCOS symptoms, infertility, and associated conditions. It is comprised of sugars that belong to the “inositol” family and has significance in PCOS because it is a precursor to an important messenger compound for insulin and female sex hormones. Studies have found positive connections between myo-inositol and reduction of insulin resistance and hyperandrogenism, however, the connections are still somewhat unknown. Some studies also showed evidence of reducing harmful cholesterol levels and improving fertility in women with PCOS.

Myo-inositol is a PCOS supplement found in many health food stores and is part of the FDA’s approved list of substances that are considered safe. However, it is very important to discuss all supplements with your Physician and Dietitian prior to consumption to ensure it is safe to consume.

Omega-3 Fatty Acids

The addition of omega-3 fatty acids to any diet is a great idea as they help with brain function, eyesight, nerve function, immune system maintenance, and can contribute to reducing your risk of heart disease. In women who have PCOS, omega-3 fatty acids have shown positive implications for reduction of metabolic syndrome risks and a decrease in cholesterol levels. Interestingly, there has been some research completed to determine the effects of omega-3’s on the abnormal genetics that result in PCOS.

Since PCOS has a somewhat unknown origin of disease, the full link between omega-3’s and PCOS genetics is unable to be determined at this point. However, there are promising results for an increase in omega-3 consumption and regulation of genetic abnormalities.

Omega-3 fatty acids are found in fish, vegetable oils, nuts and seeds, and some fortified foods.

Magnesium

Magnesium is a highly beneficial supplement for PCOS due to the link between adequate magnesium consumption and improved insulin resistance. Magnesium has many important roles within your body and is required for DNA synthesis, is a cofactor for many enzymes, and can contribute to helping you sleep better. In relation to insulin resistance, magnesium has a positive correlation to improving the insulin sensitivity of individuals due to magnesium’s actions in glucose metabolism.

Magnesium is found in dark leafy greens, nuts and seeds, dark chocolate, potatoes, beans, and depending on where you live, your water supply. It is recommended that women should not consume more than 320mg/day from supplements as this can lead to gastrointestinal upsets and negative side effects.

Coenzyme Q10

Coenzyme Q10 is a very popular PCOS supplement in the market as it has heart health benefits. It has been studied for helping improve PCOS symptoms and there is evidence that it can help improve fertility and reduce insulin resistance. A randomized control trial found that over the course of 12 weeks, women who supplemented with coenzyme Q10 had improved insulin levels and glucose metabolism.

Coenzyme Q10 has also been associated with improving fertility in women. Researchers have found that women who supplemented with coenzyme Q10 showed improved ovarian health and reproductive abilities. Coenzyme Q10 is found in a variety of foods, such as oily fish, whole grains, and some nuts and seeds.

Zinc

Zinc, similar to magnesium, has numerous roles in your body and is essential for many enzymes, reactions, and proper cell development and growth. It is also related to building a strong and healthy immune system. In relation to PCOS, zinc influences glucose metabolism and can improve the functionality of insulin. Studies have found that women who were deficient in zinc have higher levels of insulin resistance and weight concerns.

Dietitians of Canada recommends that women over the age of 19 should consume 8mg of zinc per day. This amount is very easy to obtain through a balanced diet as zinc can be found in meats and shellfish, some dairy products, and legumes.

Support and Education on PCOS Supplements and Nutrition

Throughout the entire Polycystic Ovarian Syndrome series, we have discussed what PCOS is, what biological changes occur, and how you can manage symptoms and conditions through optimal dietary choices.

If you are looking into making dietary changes to help manage PCOS or any other conditions, it is strongly recommended to work with a PCOS Dietitian and your Physician to create a plan that will work for you. We can help! Find out more here: Nutrition Counseling for PCOS

Health Stand Nutrition

Brought to you by our friendly Registered Dietitian team at Health Stand Nutrition Consulting Inc. For more balanced living advice check out our RESOURCE MEGA BANK of nutrition articles, videos, healthy recipes, newsletters and meal planning kits here: www.healthstandnutrition.com/personal-nutrition/resource-mega-bank/

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."

Adele Fox, Psychologist

“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!”

Rhonda Jenkins, Nutrition Counseling Client

“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”

Marty Avery, Nutrition Counseling Client

“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”

Lynn Haley, Pursuit of Healthiness Online Course Participant

“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”

Peter Whitehead, Nutrition Counseling Client

“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”

Amy Floyd, Nutrition Counseling Client

“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”

Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

“I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”

Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”

Gillian Gray, Pursuit of Healthiness Online Course Participant

“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”

Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

“I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”

Erin Kronstedt, Nutrition Counseling Client

“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”

Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”

Lorri Lawrence, Pursuit of Healthiness online course participant

Part 5: Managing PCOS (Polycystic Ovarian Syndrome)