Are you sleeping 7 hours a day? And still waking up tired? This is due to PCOS fatigue. It comes with a lot of factors. This article will tell you about vitamins to beat PCOS fatigue and get active with more energy.
PCOS and Fatigue
PCOS, or Polycystic Ovary Syndrome, is a hormonal condition that affects millions of women worldwide. Fatigue is a common symptom of PCOS, often leaving women feeling drained and exhausted on a daily basis.
By incorporating specific vitamins into your diet, you can target the root causes of PCOS fatigue. Vitamins such as B-complex, magnesium, and vitamin D have shown promising results in boosting energy levels and reducing fatigue. Whether through diet or supplementation, these vitamins can provide the necessary nutrients that your body needs to combat fatigue.
Say goodbye to the never-ending exhaustion and embrace a healthier, more energetic lifestyle with the power of vitamins.
PCOS and its impact on energy levels that cause fatigue
One of the main symptoms of PCOS is fatigue. High insulin levels, elevated androgen and cortisol levels cause fatigue in PCOS. PCOS can cause daytime sleep, and snoring.
Insulin resistance is main reason that cause PCOS fatigue. It disrupts glucose metabolism, leading to energy depletion and increased tiredness.
Low grade inflammation and elevated pro-inflammatory cytokines, commonly seen in PCOS, contribute to fatigue by impairing mitochondrial function and increasing oxidative stress.
High cortisol and androgen levels disrupt functioning of hypothalamic-pituitary-adrenal (HPA) axis, causing energy fluctuations and sleep disturbances.
Depression, childhood trauma and anxiety, which are prevalent in PCOS, can increase fatigue by disrupting sleep patterns and reducing motivation for physical activity.
Women with PCOS often experience poor sleep quality due to melatonin dysregulation, further contributing to chronic exhaustion.
Sometimes women with PCOS experience heavier bleeding during their menstrual cycle. The technical name for this is menorrhagia, and it’s caused by low levels of progesterone associated with PCOS. The excessive bleeding may cause a decrease in iron levels enough to increase the risk of iron deficiency anemia, symptoms of which include pale skin, weakness and fatigue.
PCOS and Sleep
Polycystic Ovary Syndrome (PCOS) significantly impacts sleep quality and increases the risk of sleep disorders in women due to hormonal imbalances.
A study said that European women with PCOS have a significantly increased risk of developing OSA (obstructed sleep apnea), though this association was not observed in East Asian women (1). Sleep apnea is when your breathing is interrupted while you are sleeping. This causes a blocked airway and shallower breaths.
PCOS-related hormonal dysregulation affects melatonin production, leading to disrupted circadian rhythms and poor sleep efficiency.
Studies also suggest that staying up late and having short sleep durations (<7 hours) are linked to an increased risk of cardiovascular disease in women with PCOS (2).
Vitamins for PCOS fatigue
Vitamins and minerals play a crucial role in decreasing fatigue associated with Polycystic Ovary Syndrome (PCOS) by addressing hormonal imbalances, reducing inflammation, and improving metabolic function. B vitamins, Vitamin D, C, and E has role in decreasing PCOS fatigue.
B vitamins
B vitamins, particularly B12 and B6, support energy metabolism and help regulate homocysteine levels, which are often elevated in PCOS, contributing to fatigue.
Its sources are Eggs, fish, poultry, leafy greens, and fortified cereals. Recommended dosage of b vitamins for PCOS fatigue are B6: 1.3–1.5 mg/day, B12: 2.4 mcg/day, and Folate: 400 mcg/day.
Vitamin C
Vitamin C acts as an antioxidant, reducing oxidative stress and supporting adrenal function to regulate cortisol levels, preventing chronic fatigue. Take iron rich foods with vitamin C for better absorption of iron.
Sources of vitamin C are Citrus fruits, bell peppers, kiwi, and strawberries. Recommended dosage of vitamin C is 75–90 mg/day.
Vitamin D
Vitamin D deficiency is common in PCOS and is associated with increased insulin resistance, inflammation, and fatigue.
Supplementing with Vitamin D has been shown to improve energy levels, mood, and metabolic health in women with PCOS.
Sources of vitamin D are Sunlight, fatty fish, fortified dairy, and mushrooms. Check your blood vitamin D levels before supplementation. 1000–4000 IU/day is recommended dosage for vitamin D depend on deficiency.
Vitamin E
It is an antioxidant. It helps in reduces oxidative stress, improves skin and hormonal balance. Sources of vitamin E are Nuts, seeds, spinach, and avocados. 15mg/day is daily recommended dosage for vitamin E.
Magnesium
Magnesium is essential for glucose metabolism and insulin sensitivity; its deficiency is linked to increased fatigue and muscle weakness in PCOS women.
Sources of magnesium are Nuts, seeds, dark leafy greens, whole grains, pumpkin seeds and dark chocolate. 250-300mg/day is daily dosage for magnesium. Best form of magnesium is magnesium glycinate.
Zinc
Zinc supports immune function, reduces inflammation, and plays a role in hormone balance, which can help combat PCOS-related exhaustion. Sources of zinc are Meat, shellfish, legumes, and nuts. 8–11 mg/day is daily recommended dosage for zinc.
How You Can Fight Day to Day PCOS
- Choose strength workouts that are low impact
- Eat a balance diet
- Get enough sleep
- Limit your intake of alcohol
- Take care of your gut
- Add supplements and natural herbs to your daily consumption
- Manage stress by relaxation techniques
- Have orgasms
- Eat protein rich breakfast
How to Fix PCOS Hormonal Imbalance?
You can fix your hormonal balance by following ways
- Maintain a healthy weight – whether you need to lose weight or maintain your current weight.
- Limit your intake of carbohydrates as a high carbohydrate diet can increase your insulin levels.
- Stay active to reduce your blood sugar levels.
- Balance your thyroid levels.
- Eat fiber rich foods for healthy gut
- Eat anti-inflammatory foods
Does metformin help PCOS fatigue?
Long term Metformin use cause b-12 deficiency result in PCOS fatigue. However metformin helps in to manage insulin resistance, improve symptoms like weight gain, irregular periods, and metabolic dysfunction.
Why am I tired all the time on PCOS?
You are tired all time with PCOS due to insulin resistance, inflammation, thyroid dysfunction and nutrient deficiencies like iron, vitamin b-12, vitamin D and magnesium.
Refrences
Liu, X., He, R., Zhu, K., Lin, Z., Jiang, Z., Wu, H., Yu, J., Luo, Q., Sheng, J., & Huang, H. (2024). Causal evidence of the relationship between polycystic ovary syndrome and obstructive sleep apnea in European and East Asian populations: a two-sample Mendelian randomization study. Journal of Thoracic Disease, 16(11), 7372–7382.
Zeng, X., Ye, J., Yan, X.-Z., Zhang, J., Guo, J., Tao, X., Zheng, X., Tong, M., Huang, Y., Zhang, M., He, C., Chen, X., & Liu, C. (2023). Staying up late increases cardiovascular disease risk in women with polycystic ovary syndrome. Human Reproduction, 38(7), 1359–1367.
Msc. Human nutrition and Dietetics. Help women in losing weight with PCOS
