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  • Writer's pictureMegan Dunn

Nutrients for people with PCOS

Updated: Mar 15

Polycystic Ovarian Syndrome is a condition which includes at least 2 of the following:

  • Ovary Dysfunction

  • Hyperandrogenism (high than average androgen hormones for biological sex)

  • Polycystic Ovaries

It's super common, affecting 10-40% of people with ovaries in the reproductive years (depending on ethnicity and region of the US you live in) and one of the most common reasons for fertility challenges & irregular menstrual periods. People with PCOS can have higher inflammation and stress on their adrenal glands which results in their body working harder to function well. These stress states take a toll and result in different nutritional needs compared to people without the condition. There are various supplements which might work best for you as an individual and there are a few that I'd recommend to most everyone with PCOS. Zinc 30-50 mg after the last meal of the day can improve sleep, reduce facial

hair growth, and support hormonal balance

Magnesium when combined with calcium and Vitamin D can reduce anxiety,

fatigue, and general pain. 750 mg of magnesium combined with 1,500 mg of

calcium and 1,000-5,000 IUs of Vitamin D is the typical dose

Myo-inositol is a naturally occurring sugar found in a variety of fruits,

vegetables, and even some proteins.

Myo-inositol supplementation may be considered for people with insulin

resistance or those with conditions which increase testosterone (like PCOS).

Research shows that this supplement works similarly to metformin to support

insulin sensitivity, glucose utilization, reducing free testosterone, and

supporting fertility function. Consider 2,000-4,000 mg daily of myo-inositol (40:1 ratio of Myo to D-chiro inositol) Your personal healthcare provider can make recommendations for you and your PCOS Type.

References: Unfer, V., & Porcaro, G. (2014). Updates on the myo-inositol plus D-chiro-inositol combined therapy in polycystic ovary syndrome. Expert Rev Clin Pharmacol, 7(5), 623-631. Matarrelli, B., et al. (2013) Effect of dietary myo-inositol supplementation in pregnancy on the incidence of maternal gestational diabetes mellitus and fetal outcomes: a randomized controlled trial. J Matern Fetal Neonatal Med, Early Online: 1–6. Informa UK Ltd. DOI: 10.3109/14767058.2013.766691

Nasiadek, M., Stragierowicz, J., Klimczak, M., & Kilanowicz, A. (2020). The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients, 12(8), 2464. Gholizadeh-Moghaddam, M., et al. (2022). Effect of magnesium supplementation in improving hyperandrogenism, hirsutism, and sleep quality in women with polycystic ovary syndrome: A randomized, placebo-controlled clinical trial. Health science reports, 6(1), e1013.

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