Recommended Supplements

I recommend that all PCOS women start with these supplements. Numerous research studies have shown that Ovasitol, Fish Oil, and Vitamin D improve the hormonal and metabolic imbalances that are the root cause of most PCOS symptoms.

I recommend the inositol supplement Ovasitol because it is a cost-effective way to supplement with both myo-inositol and D-chiro-inositol in the ideal ratios — 2000 mg of myo-inositol and 50 mg of D-chiro-inositol. Myo and d-chiro-inositol are two of the most researched supplements for treating PCOS. They are quite effective at correcting insulin resistance, balancing sex hormones, and reducing anxiety in PCOS. One of the most exciting benefits of taking Ovasitol is a major reduction in sugar cravings!

You can buy the Ovasitol from THERALOGIX and use the Provider Referral Code 130269 to get a discount.

Fish oil has been shown to lower testosterone in PCOS women. Fish oil supplementation can also can improve mood disorders and cardiovascular disease, which are two conditions PCOS women are at risk for. And if you’re looking to conceive, the DHA and EPA in fish oils are also important for growing a healthy baby. Take 1-2 grams of EPA + DHA high quality fish oils each day.

I prefer Nordic Naturals Omega-3 Soft Gels and TherOmega. Use the Provider Referral Code 130269 to get a discount for the latter.

Vitamin D deficiency is common in women with PCOS and is associated with symptoms including insulin resistance, CVD risk factors, infertility, and hirsutism. Vitamin D supplementation has been found to improve fertility, decrease inflammation, and reduce testosterone levels in women living with PCOS. However, there isn’t an accepted optimal amount of vitamin D for women with PCOS. Many researchers believe the current recommended amount of vitamin D for the average person is set too low at 600 International Units (IU) daily and should be increased. Women who are deficient in vitamin D need higher amounts of vitamin D than the RDA, typically 2,000 IU to 5,000 IU daily.

Any D-3 supplement that is independently tested by an organization like NSP, GMP, or Consumer Labs ias a good choice. I like the Thera-D supplements because they are high quality and a good price. Use the Provider Referral Code 130269 to get a discount.

Some stress is good stress. Good stress pushes you out of your comfort zone to help you learn, grow, and get stronger. This healthy kind of stress elicits positive emotions, but is infrequent and often short-lived. Examples of good stress could be the feeling of excitement before a big event or trip, the physical stress of a workout, or the rush of riding a roller coaster.

Bad stress, on the other hand, is a drag on your health and worsens PCOS hormonal imbalances. Bad stress is chronic, last a long time, and makes you feel emotionally and physically lousy. Examples of bad stress might be worry, unresolved conflict, sleep deprivation, or an over-packed schedule.

Throughout the year of coaching, we work on coping with stress in healthy ways and reducing bad stress whenever possible. There are some supplements that can help your body better respond to and recover from stress. While they won’t fix the root cause, they can give you a leg up in the battle to tame stress.

Magnesium is an essential mineral that most of us do not get enough of. Magnesium promotes good sleep and blood sugar metabolism. It also reduces fatigue, fights PMS symptoms, and has anti-inflammatory properties. The typical dosage is 500-1000 mg magnesium daily. Here is a good quality Magnesium.

Adaptogenic herbs help you respond to any stressor by normalizing your physiological functions. There are three herbs that are recommended to help stress in PCOS. I would start with just one of these three. You can always take another one if you think you need more support after trying the first.

1. Holy Basil
   Holy basil lowers cortisol (the stress hormone), improves blood sugar management, and fights acne. The recommended dose is 500 mg twice a day.
2. Rhodiola
   Rhodiola also lowers cortisol, fights depression, helps with reducing belly fat, reduces fatigue, and increases energy for workouts. Take 275-700 mg of Rhodiola twice a day 15 minutes before you eat.
3. Ashwagandha
   Ashwagandha is the best choice for women who also have an underactive thyroid, Hashimoto’s disease, or have been diagnosed with adrenal fatigue. It supports thyroid function and adrenal gland function. Ashwagandha has also been shown to help balance blood sugar, combat anxiety, and increase libido. Start with 300 to 500 milligrams per day, watching for potential side effects; many supplements recommend between 1,000–1,500 milligrams per day at full dosage.

For more balanced blood sugar and increased weight loss, you’ll want to start by taking Ovasitol, as listed in the General Recommendations. If you feel you need more help with blood sugar control you can also add NAC. If you need more support still you can try taking Berberine too.

If you have trouble taming your spiking and falling blood sugar, managing belly weight gain, or dealing with a fatty liver or high cholesterol, you should take both NAC and Inositol. NAC is an antioxidant and amino acid. Studies have shown that NAC improves insulin sensitivity, lowers total testosterone, reduces bad cholesterol, and enhances fertility in PCOS patients. The recommended dosage of NAC to improve insulin levels is 1.6-3 grams/day. If you are overweight, you may benefit from the higher end of the dose range. The PCOS Diva and the PCOS Nutrition Center both sell high-quality NAC supplements.

Berberine helps women with PCOS lower testosterone, improve fertility, and resolve metabolic complications like insulin resistance, fatty liver, and high cholesterol. Berberine is also helpful in improving gut health and can aid in weight loss. Any Berberine that is independently tested by an organization like NSP, GMP, or Consumer Labs is a good choice. The PCOS Nutrition Center sells Berberine.

PMS is common but it is not a normal or necessary part of being a woman. When the complex dance between neurotransmitters, estrogen, and progesterone get out of whack, you can experience PMS symptoms including cravings, mood swings, cramps, and increased hunger. The following supplements can help restore balance.

B6 helps make “happy neurotransmitters” like serotonin and dopamine and a certain kind of hormone like compound called prostaglandin, which tends to be low in women with PMS. Take 40-50 mg of P5P B6 like this option on Amazon.

Magnesium can actually fights PMS symptoms! See my recommendations for a well-absorbed, high-quality magnesium supplement under Stress & Fatigue.

Rhodiola is not only known for lowering cortisol, fighting depression, reducing belly fat, decreasing fatigue, and increasing energy. It can also alleviate PMS by preventing the depletion of progesterone and a progesterone metabolite called allopregnanolone. Take 275-700 mg of Rhodiola twice a day 15 minutes before you eat.

There is a proven connection between PCOS and systemic inflammation. If you have other symptoms or conditions related to systemic inflammation like the following, you should consider taking the supplements below:

Tumeric has been used for centuries to treat systemic inflammation and pain. I use it to help with chronic back pain. It is a very well researched supplement for reducing inflammation. To ensure optimal absorbability, choose a supplement with black pepper extract like this one.

Fish oil also has powerful anti-inflammatory effects. See General Recommendations for my supplement suggestion.

Poor gut health is one of the root causes of inflammation. Also, unhealthy gut bacteria is associated with weight gain and a variety of hormonal imbalances. I use Dr. Mercola Complete Probiotics, but there are many good brands available.

If you are trying to conceive, you should take the supplements I recommend for every women living with PCOS (Ovasitol, Fish Oil and Vitamin D), plus a prenatal vitamin. I like TheraNatal Core Preconception Vitamins because they are high quality and a good price. Use the Provider Referral Code 130269 to get a discount.

If you are interested in taking any of the other supplements mentioned in this post, you should speak with a doctor before doing so.

Protein is critical to a healthy diet, but that does not mean you need to supplement your intake with a protein powder to get enough. I encourage women to meet their nutritional needs through whole foods whenever possible. Whole foods are more satisfying and are sources for a wide variety of other health promoting nutrients. Protein powders are a good option for when you do not have time to prepare a whole foods protein source. I recommend either of the following:

• Vital Proteins Collagen Protein
• PCOS Diva Protein Powder