- Vitamin D and omega-3s can help treat PCOS because they can improve insulin resistance.
- One study found that 50 milligrams of zinc can reduce symptoms of polycystic ovary syndrome, such as alopecia.
Polycystic ovary syndrome (PCOS) is a disease that develops as a result of an imbalance of reproductive hormones. This causes various symptoms such as acne or irregular periods.
Although there is no single cure, certain nutrients can help alleviate some of these symptoms.
Many of them work by improving two main effects of PCOS:
- Insulin resistance is a condition in which your body does not respond properly to insulin, the hormone that regulates blood sugar. In people with PCOS, it can cause symptoms such as weight gain and hirsutism, which is excessive hair growth.
- Excess androgens : People with PCOS produce abnormally high levels of androgens, which are male sex hormones. It can cause symptoms such as acne and alopecia,
Although you may be tempted to take supplements, the best way to absorb nutrients is through food in the first place. Here are five different food compounds that can help you manage your PCOS symptoms.
Note : You can also take it as a dietary supplement, but consult a health professional first to understand the risks and side effects. This is especially important if you use prescription medications, as supplements can interact with them.
1. Vitamin D
Vitamin D plays a role in glucose metabolism, or the process by which the body breaks down carbohydrates into simple sugars for energy, says Jennifer Bradenbow, a nutritionist and assistant professor at the Rutgers School of Health Professionals.
Because it helps regulate the body's sugar, a 2019 literature review found that vitamin D may also improve insulin resistance in people with PCOS.
You can get vitamin D in your diet by eating the following foods:
- Fatty liver of fish such as cod
- Fatty fish, such as tuna, salmon and mackerel.
- Milk fortified with vitamin D
- Canned sardines in oil
"Sun exposure after a brisk walk outside is another great way to get vitamin D," says Dr. Emily Jungheim, chief of reproductive endocrinology and infertility at Northwestern Medicine. .
You can get enough vitamin D by spending 15 minutes in the sun several times a week.
2. Omega-3 fatty acids
Omega-3 fatty acids are a type of fat that the body needs but cannot make on its own, so you must get them from your diet.
They have anti-inflammatory properties that help with PCOS because inflammation can lead to insulin resistance and excess androgens, according to Jungheim and Bridenbaugh.
Omega-3 fatty acids are found naturally in many foods, including:
- Fatty cold water fish such as salmon, tuna and sardines
- Vegetable oils such as soybean oil and canola oil.
- hazelnut
- Seeds such as chia seeds and flax seeds.
Supplements can be helpful, but it's usually recommended to include omega-3 fatty acids in your diet, such as replacing red meat or poultry with fatty fish.
3. Zinc
The human body normally requires zinc for immune function and metabolism, but for people with PCOS, this nutrient may have additional benefits.
A small 2016 study found that taking a supplement containing 50 milligrams of zinc daily for eight weeks could reduce some symptoms of PCOS, such as alopecia and hirsutism.
There are many rich sources of zinc, such as:
- oysters
- Seafood such as crab and lobster
- red meat
- Beans and nuts
Although zinc is good for you, too much of it can lead to bad taste or copper deficiency.
4. Myo-inositis
Myo-inositol is a sugar alcohol that regulates certain hormones in the body.
Jongheim says it helps improve insulin sensitivity, so it may benefit people with insulin-resistant PCOS. It can also help reduce androgen levels.
According to Bridenbaugh, myo-inositol can be taken as a supplement, but it is also found in the following foods:
5. Carnitine
L-carnitine is a substance that the body naturally produces to convert fat into energy. It is not only necessary for the production of energy in the body, but also for the metabolism of glucose.
A small 2016 study found that taking L-carnitine for 12 weeks can reduce insulin resistance and body weight in people who are overweight and have PCOS.
Low blood L-carnitine levels may also be associated with insulin resistance and higher androgen levels in non-obese individuals with PCOS. Therefore, this group of people can also benefit from complementary foods.
You can get carnitine from a variety of sources, including:
- slices of beef
- Ground meat
- live
- cod
classified information
There are many nutritional supplements that can help you manage your PCOS symptoms, but you should talk to your health care professional before taking anything.
Not everyone with PCOS has the same symptoms, so treating symptoms is individualized for each patient, Bredenbaugh says.
For example, if your concerns are related to infertility or irregular periods, consult your OB-GYN or see a reproductive endocrinologist and infertility specialist. But if you're worried about losing weight and you've tried strategies that don't seem to be working, you might want to try talking to a nutritionist who specializes in PCOS, says Jungheim.