Polycystic ovary syndrome (PCOS) is one of the most common causes of irregular cycles in women of reproductive age. Because it is such a complex syndrome, it is difficult to pinpoint its exact origin and there is no one-size-fits-all treatment option.

It is common to see supplement advertisements on the internet, but not all of them work. Therefore, let’s talk about supplements that science has proven truly work!

An overview of polycystic ovary syndrome

Polycystic ovary syndrome is an endocrine disorder that affects women of reproductive age1. The hormonal imbalance caused by PCOS leads to the formation of cysts in the ovaries. This happens because hormones usually work in a delicate balance. If one of them is out of balance, the consequences can manifest in many different ways.

In addition to having more difficulty getting pregnant, women with PCOS experience irregular periods, excessive hair growth on the body, acne, hair loss, irregular ovulation, insulin resistance, as well as an increased risk of weight gain and obesity. Rarer symptoms include mood changes and sleep disturbances.

PCOS can be difficult to treat because it mainly affects three different hormones:

  • Androgens: male hormones that are normally converted by the female body into estrogen. If there is, for example, too much testosterone in a woman’s body, she simply can’t convert all of it, and as a result, the typical male characteristics of the syndrome appear.
  • Insulin: this is the hormone responsible for making the body absorb glucose, which is the sugar that provides energy to cells. When the body doesn’t respond well to insulin, there is more sugar in the blood, as in type 2 diabetes, which is common among women with the syndrome. There is a chain reaction where more sugar in the body increases insulin production, and the excess insulin causes the body to produce more androgens.
  • Progesterone: among other functions, progesterone regulates the endometrium, keeping it firm in the uterus when a woman becomes pregnant. It is a hormone produced after ovulation and, since many women with PCOS do not ovulate, they do not produce progesterone. This is the main cause of irregular cycles.

What is the difference between a supplement and a medication?

Before we talk about good supplements, we need some information that will help us understand what a supplement is.

Dietary supplements are substances that are already naturally found in the body or in foods. That’s where the name comes from: they are meant to complement your diet. They are usually used to supply those nutrients when it becomes difficult to get the necessary amounts through diet alone.

Supplements usually have fewer side effects than medications, but it is still possible to overdo it. Always seek medical guidance!

Although supplements are not medications, that doesn’t mean they can be used without medical supervision and caution. Used indiscriminately, supplements can have serious consequences.

Supplements for PCOS

These dietary supplements work in various ways, relieving different aspects of PCOS:

Cinnamon

Yes, that tasty spice you put on desserts has many benefits for those with PCOS! Studies have already shown that cinnamon offers benefits for both those with metabolic syndrome and those with type 2 diabetes. Both conditions are closely linked to PCOS.

Cinnamon offers benefits for those with metabolic syndrome

Studies have shown that women who consumed cinnamon as a supplement mainly experienced improvement in the regularity of their cycles. The good news is that these effects can sometimes be observed in as little as 8 weeks of use! And for those who enjoy cinnamon, it’s possible to incorporate it into your diet instead of taking capsules.

Cinnamon should be used with care by those taking medication to control diabetes, as it may cause hypoglycemia.

Myo-inositol

There are two types of inositol: myo-inositol and D-chiro-inositol. The first type is found in greater quantity in the body, and it can be converted into the second type.

Because there are two types of inositol and many different forms of PCOS, it can be difficult to precisely quantify the benefits. But one thing the studies have shown: myo-inositol directly improves insulin sensitivity, a problem strongly associated with PCOS.

An interesting point is the comparison between myo-inositol and metformin, a medication widely used to control insulin sensitivity2. Myo-inositol showed more significant results in lowering testosterone levels, increasing the incidence of ovulation, and having more regular menstrual cycles.

Fish oil

When we talk about fish oil, it is usually because of omega-3. Omega-3 is a healthy fat primarily found in cold-water fish, nuts, and some algae and seeds.

There are many studies proving the effectiveness of omega-3 in improving PCOS symptoms. These studies show evidence of improvement in testosterone levels, reduced abdominal circumference, reduced cholesterol, and more frequent menstruation.

Probiotics

One of the hottest research areas in medicine is our microbiota, the famous gut flora. Today, researchers are beginning to understand how the microbiome influences many different parts of the body, including its importance in treating chronic diseases, including PCOS3.

Probiotics are foods or supplements containing live bacteria that are good for gut flora. They can be taken as capsules or in foods such as kefir and kombucha.

Probiotics bring benefits for the treatment of various diseases.

Many women with PCOS suffer from chronic inflammation, which can directly affect the body’s insulin sensitivity. This causes a cascade effect that worsens the syndrome’s symptoms. A healthy gut flora can reduce inflammation and oxidative stress, helping to break this cycle.

Vitamin D

Vitamin D is extremely important for the body, and although it is synthesized when we get sun exposure, its deficiency is surprisingly common.

For reasons that are still not understood, vitamin D deficiency is much more common in women with PCOS. One study found that around 44% of women with this condition had a deficiency, compared to just 12% among those who did not.

Vitamin D deficiency along with PCOS appears to correlate with a higher risk of type 2 diabetes, increased insulin resistance, elevated male hormones, less frequent ovulation, and a lower birth rate.

We emphasize that, yes, vitamin D supplementation can be beneficial, but results usually appear only for those who have a vitamin D deficiency, which can be detected with a simple blood test.

Risk factors for vitamin D deficiency include being overweight, having darker skin tones, and little exposure to sunlight.

Zinc

Zinc is very important for several bodily functions, especially some essential metabolic functions. This micronutrient is key for the production and control of insulin, helps break down carbohydrates, and strengthens the immune system. Zinc deficiency is quite common in women with polycystic ovary syndrome.

Zinc supplementation when there is a deficiency may alleviate some symptoms of PCOS, such as improving insulin sensitivity and male hormone levels, as well as increasing the chances of ovulation.

Supplements are often cheaper than medications, usually do not cause many side effects, and can often be used together with medications. But once again, they should not be used without medical supervision, nor should they be seen as miracle cures!