5 best PCOS supplements for weight loss -

Your first line treatment for managing PCOS should be your diet and regular exercise. If you are deficient or does not fulfill your requirement with diet than go for supplements. For helping you with PCOS supplementation guide I am giving you detailed scientific explanation of best supplements that you can take on basis of your requirement.

Here are 5 best PCOS supplements for your weight loss journey:

1. Inositol

Number 1 best supplement for your PCOS journey. Inositol, a fundamental sugar alcohol but frequently referred to as a component of the vitamin B-complex, despite the fact that it is not strictly a vitamin, because the body can synthesize it. Inositol comes in numerous forms, the well-studied of which are myo-inositol and D-chiro-inositol.

Inositol have following benefits:

Helps you in regulating your periods
Helps you restore hormonal balance, particularly the regulation of luteinizing hormone (LH), and follicle-stimulating hormone (FSH)
Help to improved egg quality
Has a role in improving insulin sensitivity
Help to regular ovulation in women with PCOS (1).

Dosage:

2000mg Myo-inositol+ D-chiro inositol plus 400ug folic acid is a safe and promising tool in the effective improvement of symptoms and infertility for patients with polycystic ovary syndrome (PCOS) (2).

2. Magnesium

Magnesium is an essential macro mineral abundantly found in the human body and involved in more than 300 biochemical reactions that regulate carbohydrate, fat, and protein metabolism. Magnesium deficiency may result in several biochemical derangements associated with the gynecological pathologies of PCOS (3).

An observational cohort study conducted in women of childbearing age with PCOS (n = 137) showed a negative association between magnesium intake and IR, C-reactive protein, and testosterone but a direct association with high-density-lipoprotein cholesterol (4). However, further studies are needed to understand mechanism of magnesium in pcos.

Magnesium also helps you n following ways:

Help reducing period cramps
Reduces inflammation
Reduces PMS symptoms
Improves mood
Reduces insulin resistance
Lowers blood pressure

Dosage:

Take 200-350mg Magnesium glycinate at night according to your Doctor/ Dietitian prescription.

3.Zinc

In women with PCOS, zinc supplementation has a positive effect on many parameters, especially those related to insulin resistance and lipid balance. A study showed that PCOS girls might have deficiency of zinc (5).

If you are taking OCPs than you might be deficient in zinc and other nutrients so along with healthy lifestyle add zinc rich foods or take supplements.

Zinc has following benefits:

Reduces PMS symptoms
Increases fertility
Minimize Hair loss
Reduces Hirsutism
Clears up skin
Reduces PCOS inflammation
Lowers insulin levels

Dosage:

30-50mg zinc with meal is best dosage if you have PCOS.

4. Omega 3

Inflammation is prominent cause of PCOS. Eat anti-inflammatory foods along with balanced meals. A study was conducted in 2015 in Alzahra and Shahid Beheshti Hospitals, Isfahan, Iran, on 88 patients with PCOS. Intervention group took omega-3 supplements with dose of 2 g/day for 6 months (two capsules), but control group received two olive oil capsules.

Results showed decrease in waist circumference, Lowers LDL levels and high HDL levels, Interval between menstrual cycle is also decreased in group taking omega 3. Omega 3 supplementation showed more regular menstrual cycle in PCOS women (6).

Omega 3 has following benefits:

Improves mood
Boost immunity
Lowers androgens
Improves ovulation and egg quality
Reduce period pain

Dosage:

For improving insulin sensitivity with PCOS take 1-4g per day (7).

5. Berberine

It supports appropriate blood sugar levels and weight management, which helps reduce PCOS symptoms. According to a review study, 1000 women discovered that berberine dramatically improved insulin sensitivity and decreased blood sugar (8).

The following are some advantages of berberine:

Encourage weight control
Reduces cholesterol and improves insulin sensitivity

Dosage:

500 mcg per day, split into two to three portions, have been successfully utilized in several trials ideally, these amounts are taken with meals.

Refrences:

Gashi, A. M. (2024). Therapeutic potential of inositol to PCOS: An overview of administration, efficacy, and potential applications. Romanian medical JouRnal. 71: 37.
Regidor PA, Schindler AE, Lesoine B, Druckman R. 2018. Management of women with PCOS using myo-inositol and folic acid. New clinical data and review of the literature. Horm Mol Biol Clin Investig. 2: 34.
ElObeid T, Awad MO, Ganji V, Moawad J. The Impact of Mineral Supplementation on Polycystic Ovarian Syndrome. Metabolites. 2022 Apr 8;12(4):338.
Cutler D.A., Pride S.M., Cheung A.P. Low intakes of dietary fiber and magnesium are associated with insulin resistance and hyperandrogenism in polycystic ovary syndrome: A cohort study. Food Sci. Nutr. 2019;7:1426–1437.
Nasiadek M, Stragierowicz J, Klimczak M, Kilanowicz A. The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients. 2020 Aug 16;12(8):2464.
Khani B, Mardanian F, Fesharaki SJ. Omega-3 supplementation effects on polycystic ovary syndrome symptoms and metabolic syndrome. J Res Med Sci. 2017 May 30;22:64.
Gao H, Geng T, Huang T, Zhao Q. Fish oil supplementation and insulin sensitivity: a systematic review and meta-analysis. Lipids in Health and Disease. 2017 Dec;16(1):131.
Rondanelli M, Infantino V, Riva A, Petrangolini G, Faliva MA, Peroni G, Naso M, Nichetti M, Spadaccini D, Gasparri C, Perna S. Polycystic ovary syndrome management: a review of the possible amazing role of berberine. Arch Gynecol Obstet. 2020 Jan;301(1):53-60.