POWER over PCOS Blog

For PCOS, certain nutrients are often needed in larger amounts, to help regulate things such as insulin function, hormonal production, and weight control. These include chromium, magnesium, essential fatty acids, and antioxidants.

Chromium helps insulin exert its effects on cells, allowing them to take up glucose from the bloodstream to produce energy. Good food sources include: brewers yeast, eggs, mushrooms, beef, liver, spinach.

Magnesium has been found to be low in people with insulin resistance. It also helps with blood glucose control, as well as producing energy, and relaxing the muscles and nerves. Good food sources include: green leafy vegetables, bananas, avocados, nuts, and seeds.

Essential fatty acids are those fats that must be obtained from the diet. They include omega 3 and omega 6 fats. Omega 3 is usually the type most deficient. Women with PCOS often have chronic low grade inflammation in the body, and EFAs such as omega 3 are anti-inflammatory, as well as having many other beneficial effects in the body. Good sources include: fish such as salmon, mackerel, sardines, or fish oil supplements. Linseeds/flaxseeds or flaxseed oil, and even spirulina.

Antioxidants help to combat oxidation in the body, and women with PCOS have been shown to have an increased state of oxidative stress, which requires more protective antioxidants. Foods such as fruits, vegetables, and berries will supply antioxidants, but it can be hard for some people to get enough, and this increased oxidative stress creates damage to cells and DNA. Supplementation can be beneficial.

Julie