In this article:
3/ Inositol
5/ Vitamin D
6/ CoQ10
7/ Curcumin
8/ Magnesium
9/ Herbal tea
10/ The bottom line
If you have Polycystic Ovary Syndrome (PCOS), you’re far from alone: It’s the most common endocrine disorder, affecting up to 15% of women of reproductive age. And while its symptoms can be difficult to manage, nutrition and lifestyle changes can make a big difference. Here’s what you need to know.
What is PCOS?
PCOS is a hormonal problem that affects women during their reproductive years. It’s characterized by a range of symptoms, including irregular periods, ovarian cysts, excessive hair growth, acne, and weight gain. It’s also associated with high cholesterol, insulin resistance (which can lead to prediabetes and type 2 diabetes), inflammation, and hyperandrogenism — an excess amount of androgen sex hormones, like testosterone. And PCOS is the most common cause of female infertility. Unfortunately, the exact cause of PCOS is unknown and there’s not a test to definitively confirm if someone has it; instead, you’re diagnosed based on your symptoms.
Why does diet matter?
An effective way to manage PCOS symptoms can be through changing your diet. While the general goal for anyone with PCOS is to eat a well-balanced diet, there are a few specific nutrients to pay extra attention to; these nutrients have been shown to help manage symptoms from excess hair to insulin resistance. You can definitely get most of them from food, but if your doctor or Registered Dietitian determines you’re not getting enough through diet, you may want to use a supplement to make sure your bases are covered. Keep reading for the seven key nutrients that can help manage PCOS symptoms.
Inositol
Inositol is a sugar naturally found in fruits like grapefruit and cantaloupe, whole grains, beans, and nuts. It is one of the most widely-researched supplements for PCOS.
The two primary forms of inositol are myo-inositol (MI) and D-chiro-inositol (DCI). PCOS appears to lead to too much DCI and not enough MI. This, in turn, can affect reproductive health.
How it can impact PCOS symptoms
Inositols may help restore spontaneous ovulation, improve fertility, and regulate the menstrual cycle. Inositol supplementation has also shown promise in improving insulin resistance and other markers of metabolic health, like cholesterol and triglycerides, which are often elevated in women with PCOS. This is because insulin resistance in PCOS may be related to a deficiency in an insulin signaling pathway that requires inositol.
Taking MI has been shown to help in two different pairings. Evidence indicates a 40:1 ratio of MI to DCI, found in supplemental form, is the most beneficial in restoring ovulation and improving metabolic parameters. Data from 26 studies showed that supplementation with inositols in women with PCOS resulted in more regular menstrual cycles, and reduced testosterone, glucose, insulin, and BMI.
Omega-3 fatty acids
Omega-3 fatty acids are essential for making hormones that regulate blood clotting, the contraction and relaxation of the artery walls, and they also can reduce inflammation in the body. Since the body does not make omega-3s, we must get them from food. The best sources of omega-3 are fatty fish like salmon, tuna, anchovy, sardines, trout, and oysters, as well as plant-based foods like flaxseed, flax oil, and walnuts.
How they can impact PCOS symptoms
If these foods aren’t consistently included in your diet a few times a week, a fish oil supplement containing both EPA and DHA — two forms of omega-3 — may be recommended. Research has shown improvements in cholesterol, triglycerides, and insulin resistance with omega-3 supplementation in women with PCOS.
Vitamin D
Vitamin D is a fat-soluble vitamin that plays a role in bone health, immunity, fertility, reducing inflammation, and blood sugar regulation. It is found in foods like dairy products, eggs, and fatty fish like salmon and tuna. It is also produced in the body through exposure to the sun.
How it can impact PCOS symptoms
Vitamin D deficiency is common in the winter, when there’s less sunlight exposure. If you aren’t sure whether you’re getting enough, ask your doctor to run a vitamin D test. You can boost your intake with a multivitamin (most contain the daily recommended amount), but it may be necessary to supplement with additional vitamin D if you have limited sun exposure, are not regularly consuming vitamin D-rich food sources, or have a history of a deficiency. Vitamin D deficiency has been associated with increased fasting glucose and insulin resistance in women with PCOS. Vitamin D supplementation in people with low levels of the nutrient were shown to improve insulin resistance and reduce total testosterone levels in women with PCOS.
CoQ10
Coenzyme Q10 is an antioxidant that our bodies produce and that we can also get through food like salmon and tuna, beef, nuts and seeds, and whole grains. It’s often used as a dietary supplement to help with cardiovascular disease, high cholesterol, diabetes, and cancer.
How it can impact PCOS symptoms
Taking a CoQ10 supplement of 200 mg daily may improve insulin resistance, fasting insulin, fasting glucose, sex hormones (FSH, testosterone), and lipids (triglycerides, total cholesterol, LDL "bad" cholesterol, HDL "good" cholesterol).
Curcumin
Curcumin is a substance found in the spice turmeric that has antioxidant and anti-inflammatory properties.
How it can impact PCOS symptoms
Curcumin has been shown to improve glycemic control by decreasing fasting blood glucose and increasing insulin sensitivity in patients with PCOS. It also increases HDL cholesterol (the “good” cholesterol) and decreases total cholesterol in patients with PCOS. Cooking with turmeric in combination with black pepper — which increases its absorption by 2,000% — is a great way to get the benefits of this anti-inflammatory compound. Add it to roasted cauliflower, soups, curries, or steep in a turmeric tea. It can also be found in supplement form, which should not be taken during pregnancy or while breastfeeding.
Magnesium
Magnesium is a nutrient involved in many processes in the body, including regulating blood sugar and blood pressure, nerve and muscle function, protein synthesis, and bone health. Inadequate magnesium intake has been associated with high blood pressure, cardiovascular disease, and type 2 diabetes — nearly half of Americans are thought to have at least a marginal magnesium deficiency.
How it can impact PCOS symptoms
The Recommended Daily Allowance (RDA) of 310-420 mg/day, and sources of magnesium-rich foods include leafy green vegetables, beans, legumes, nuts, seeds, and avocados. Magnesium can also be taken supplementally to increase levels if dietary intake is low. Lower levels of magnesium in the blood have been associated with a higher degree of insulin resistance and elevated testosterone levels among women with PCOS. One study showed that taking a 250 mg magnesium supplement over an 8-week period resulted in reduced testosterone levels. Other studies have suggested magnesium supplementation may reduce insulin resistance in people with low magnesium levels.
Herbal tea
You probably think of herbal tea as a warming drink to have on a cozy evening or a morning alternative to coffee. There’s some evidence that drinking certain varieties of herbal teas — specifically green tea, spearmint, and marjoram tea — can benefit people with PCOS.
How it can impact PCOS symptoms
A 2024 meta-analysis that showed that herbal tea led to reductions in weight, BMI, and glucose, and also increased follicle-stimulating hormone in women with PCOS.
The bottom line
PCOS is a complex condition with symptoms that are often difficult to manage, like irregular periods, acne, and excess hair. The right nutrition is essential in helping to improve those symptoms. Focusing on specific nutrients (like magnesium, vitamin D, and less well-known ones like the curcumin in turmeric) and supplementing where necessary may be a helpful part of your current treatment plan.
Remember to always consult with your healthcare provider before starting any new supplements. For a personalized nutrition plan, ask your Care Coordinator about a visit with one of the Weight Watchers’ Registered Dietitians.
This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.