Restoring feminine balance: 3 essential nutrients to manage PCOS

Lately there have been more and more women who are struggling with PCOS. Polycystic Ovarian Syndrome can manifest in many ways, from ovarian cysts, amenorrhea, anovulatory cycles to acne, hirsutism (excess hair growth, especially in the face, chin area), and weight gain. Today, I would like to introduce a few nutrients that can be acquired through diet or supplements that can be very helpful to manage the symptoms. Having struggled with PCOS for many years and coming out of the pill was not easy. However, with a good system, selfcare practices and strategic introduction of supplements to support the healing process, symptoms can be managed, if not erased.

Vitamin D

This vitamin is a fat-soluble one, essential for many bodily functions such as promoting healthy bone development, regulating renal functions and dental health, and reducing obesity. Women who present PCOS symptoms are often deficient in vitamin D, and the deficiency of this one is also linked with diabetes. Vitamin D can also reduce other symptoms such as body hair growth. It can also improve ovulation, decrease testosterone and balance estrogen and progesterone. Aim to get 15-20 minutes of sunlight per day, in unprotected skin. And when it comes to food sources, we can get it from egg yolks and fatty fish such as sardines, mackerel, or salmon.

Inositol

Inositol is a form of sugar that the body produces naturally and provides structure to the cells. It can be found in some foods, such as fruit, grains and legumes. It has an effect on insulin and on chemical messengers in the brain. This can influence the body’s ability to manage metabolic and mental health conditions. Some of the benefits that you will get from incorporating this nutrient are; lowering the risk for metabolic syndrome, lowering high cholesterol, helping the body to better process insulin, and relieving the symptoms of depression. Specifically for PCOS, inositol can promote ovulation, improve blood sugar, reduce blood pressure and lower triglyceride levels.

COQ10

Coenzyme Q10 has an important role in eliminating free radicals and in inhibiting lipid and protein oxidation. It can protect ovarian reserve against oxidative damage, and it improves metabolic and endocrine characteristics in women with PCOS. It can boost energy levels, since it affects energy production, and it also has anti-inflammatory properties.

Good food sources of CoQ10 are: organ meats, such as beef liver, chicken liver, fatty fish, nuts and seeds and vegetables such as broccoli, cauliflower, spinach and brussel sprouts. For women with PCOS, a daily dose of 125mg of CoQ10 can be helpful when managing symptoms. 

Of course, it is essential that you begin by making the necessary adjustments to your diet and lifestyle, so you can manage the basics such as cortisol levels, blood sugar levels, and then you can incorporate the supplements that you prefer, checking in with your doctor or nutritionist beforehand. You can also get the necessary nutrients through a diet rich in fruits, vegetables, nuts, and some animal products as well.