Key Nutrients Backed by Research for Managing PCOS

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Key Nutrients Backed by Research for Managing PCOS

  1. Omega-3 Fatty Acids
    Omega-3s are often insufficient in the diets of individuals with PCOS. Supplementation has been shown to:

    • Enhance insulin sensitivity

    • Reduce testosterone levels, potentially improving symptoms like acne and hirsutism
      Sources: Fish oil supplements, fatty fish (salmon, sardines), flaxseeds

  2. Vitamin D (with Calcium)
    Vitamin D, particularly when combined with calcium, supports:

    • Weight loss

    • Improved menstrual regularity

    • Hormonal balance
      Studies using 20,000 IU of cholecalciferol weekly have demonstrated positive effects on carbohydrate metabolism and menstrual frequency.
      Note: Dosage should always be guided by lab values and under medical supervision.

  3. Zinc
    Adequate zinc intake is crucial for PCOS management. Research using 50 mg of elemental zinc daily found:

    • Increased serum zinc levels

    • Reduced insulin resistance

    • Decrease in total cholesterol, LDL, triglycerides, testosterone, and triglyceride/HDL ratio
      Sources: Pumpkin seeds, lentils, shellfish, supplements

  4. Selenium
    Selenium, at a dose of 200 mcg/day, may:

    • Reduce alopecia and acne

    • Lower inflammatory markers

    • Support thyroid function
      More long-term studies are needed, but early findings are promising.
      Sources: Brazil nuts, fish, selenium-enriched yeast

  5. Vitamin C (Ascorbic Acid)

    • Stimulates progesterone and oxytocin production

    • Helps regulate menstrual irregularities in PCOS
      Sources: Citrus fruits, bell peppers, guava, broccoli

  6. Berberine
    This natural plant compound is shown to:

    • Improve insulin sensitivity

    • Increase ovulation rates

    • Reduce visceral fat tissue

    • Promote fertility
      Often considered a botanical alternative to metformin in PCOS treatment.

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