Polycystic ovary syndrome, often referred to as PCOS, is a common hormonal disorder suffered by women of reproductive age. Its exact cause is unknown, according to the Mayo Clinic. Symptoms can include prolonged menstrual periods, acne, obesity and excess hair growth. A healthy diet and exercising can help you if you suffer with this disorder. And according to “The Ultimate PCOS Handbook” by Colette Harris and Theresa Chung, the proper vitamins can also help PCOS sufferers.
B Vitamins
Taking B vitamins is extremely important if you suffer with PCOS, Harris and Chung explain. The B vitamins help your liver process hormones. Vitamin B6 helps with fertility issues, which many women with PCOS experience, and can help control weight and blood sugar levels. Vitamins B2, B3 and B5 also help with weight and blood sugar levels, Chung and Harris advise. Additionally, B6 helps maintain your normal hormonal balance, and along with B2 and B3 is needed by your body for normal thyroid hormone production. Poor thyroid function will affect your metabolism, note the authors, who recommend supplementing with a 50 mg vitamin B complex capsule each day. Many B vitamins do not have a known upper intake limit. However, the limit for vitamin B3 is 35 mg, and the limit for vitamin B6 is 100 mg, according to Harvard Medical School.
Antioxidant Vitamins
The antioxidant vitamins—A, C and E—are important if you suffer with PCOS, according to Harris and Chung. Antioxidants neutralize unstable molecules in your body that can damage your cells. (ref4) Women should take in 700 mcg vitamin A, 75 mg vitamin C and 15 mg vitamin E daily, according to Harvard. The upper limit for vitamin A is 3,000 mcg. Vitamin A helps to keep your tissues and skin healthy, but taking in too much vitamin A can harm your bones, advises Harvard. Vitamin C’s upper limit is 2,000 mg. Vitamin C helps your body recover from wounds, produce collagen, supports your blood vessel walls and helps your body make the neurotransmitters serotonin and norepinephrine. The upper limit for vitamin E is 1,000 mg. Vitamin E protects the vitamin A in your body from damage, and may help protect against Alzheimer’s, according to Harvard.
Vitamin D
You need to get enough vitamin D if you suffer with PCOS, due to this vitamin’s role in calcium absorption and regulation. Calcium plays a role in normal follicular development, as well as egg maturation in a woman’s body. PCOS often is characterized by lack of ovulation and arrested follicular development. A Columbia University study found that supplementing with vitamin D and calcium normalized menstrual cycles within two months for some women. Lead study author S. Thys-Jacobs notes that impaired calcium regulation in the body may be partly responsible for arrested follicular development among women who suffer with PCOS. Vitamin D deficiency also may contribute to insulin resistance, as well as diabetes, note Harris and Chung. Women of childbearing age should take in 5 mcg of vitamin D daily. The upper limit is 50 mcg, advise the experts at Harvard. Vitamin D can be toxic in high doses, so consult a doctor and have her measure your vitamin D level via a blood test before supplementing, advise Harris and Chung.
References
- Mayo Clinic: Polycystic Ovary Syndrome
- Mayo Clinic: Polycystic Ovary Syndrome Lifestyle and Home Remedies
- “The Ultimate PCOS Handbook"; Colette Harris and Theresa Chung; 2008
- Harvard Medical School: Listing of Vitamins
- PubMed: “Steroids;” Vitamin D and calcium dysregulation in the polycystic ovarian syndrome; S. Thys-Jacobs et al.; 1999
