Let me  first start explaining why one may need supplementation. Since most of us have poor eating habits , live under stressful conditions, consume much of refined food, lack nutritionally adequate meals all of this can make us prone to nutritional deficiencies as well as poor gut health where the nutrient absorption is hampered. Hence, during the process of healing especially in the beginning stages it’s advisable to supplement and recover the nutritional deficiencies that can mediate a smooth healing.

Here are a list of supplementation that I prescribe to my PCOS patients:

VitaminD: Vitamin D deficiency is very common and is usually implicated in PCOS diagnosis. Poor vitamin D Stores can increase the Symptoms of poor period cycle, infertility , weight gain, high male hormone levels and insulin resistance. Hence its important to get levels checked and supplement under a health practitioner depending on your blood levels. Have you checked your Vitamin D levels?

Vitamin B12: Most of the woman with PCOS are started on Metformin which decreases the Vitamin B12 and Folic acid. Good levels of B12 which should be between 500- 900 mcg/dl which helps in improving insulin sensitivity, prevent anaemia, reduces hairfall, decreases mood swings and anxiety. Supplementation along with folate is important.

Magnesium: Magnesium plays a very important role in almost 300 metabolic reactions. Magnesium is a highly ignored nutrient but very important.I have seen tremendous improvement in symptoms on magnesium supplementation. Due to poor dietary habits, excess stress and consumption of birth control pills can lead to magnesium deficiency. Deficiency of magnesium can cause muscle weakness, weight gain, acne, poor sleep, mood changes, weak and tired, thinning hair. Our daily requirement is 300 mg which you can get from nuts, seeds, millets. Its always good to take supplements which can be 100-200 mg at the start but only under a health practitioner.

Zinc: A very crucial nutrient for insulin fucntion. Poor zinc levels can increase insulin resistance. Zinc is one of the essential 24 micronutrients needed for survival and thanks to its antioxidant and enzyme regulating behavior, supplementing with this mineral can affect several PCOS related symptoms such as ovulation, acne, weight management, insulin sensitivity and the regulation of blood glucose levels. Sources of Zinc- Nuts and seeds, millets like ragi, buckwheat, amaranth along with supplementation of 10-20 mg.

Inositol: Inositol which is part of Vitamin B complex group is every effective in improving insulin sensitivity,  to improve insulin sensitivity, restore hormonal balance, improve menstrual regularity, reduce hyperandrogenism and influence ovarian function. Research has also demonstrated fertility-improving effects of myo-inositol among women with PCOS; and since the syndrome is the leading cause of female infertility, these results are particularly encouraging.Supplements which has inositol as Myo-inositol to D-chiro inositol in the ration of 40:1 should be preferred and it is a natural replacer of metformin.

Glutamine: If you are someone with very poor gut health, has leaky gut, has taken a lot of pain killers and anti-biotics, then supplementing your meals with glutamine can help rejuvenate your gut health. Glutamine helps in reducing inflammation and acts as anti-oxidant which helps in reversing poor gut health. This can be taken in the form of supplements which can be part of pcos reversal therapy.

Probiotic: Probiotic are good bacteria that works as gatekeepers.  Our digestive system has good stores of microbiome, when there is an imbalance between good and bad bacteria with more bad bacteria it can affect gut health in more than one way. You can take a good probiotic supplement like econorm or enterogermina or VSL#3. Also incorporating kanji, fermented veggies- kimchi, sauerkraut, can be of benefit.

These are the supplements that one needs to consider taking while on PCOS reversal program. Make sure you discuss these supplements with your nutritionist or health coach.The power is in your hand. Take charge of your health. Every investment here will surely give you a good return.