What Supplements Help with PCOS Weight Loss – (May-2024)

PCOS (Polycystic Ovary Syndrome) is a complex condition that affects women’s reproductive health and is often associated with weight gain and insulin resistance. While there is no single “magic pill” for weight loss in PCOS, several supplements have been studied for their potential benefits in managing weight and improving overall health in women with PCOS. Let’s see the best supplements that help with PCOS weight loss in 2024.

Several vitamins and supplements can aid in PCOS weight loss. Vitamin D addresses common deficiencies in PCOS women, improving insulin sensitivity and supporting weight loss. Omega 3 fatty acids possess anti-inflammatory properties, reducing insulin resistance and aiding weight loss. Berberine, an herbal extract, lowers blood sugar and insulin resistance, aiding weight loss.

Chromium regulates blood sugar and insulin sensitivity, contributing to weight loss. While these supplements can complement PCOS management and weight loss efforts, consulting a healthcare provider before starting them is crucial, especially if you’re on medication or have specific health issues.

Want to manage PCOS and lose weight? Try myo-inositol. Combining it with d-chiro inositol might offer better results, as seen in a study where this combo led to more weight loss than Myo-inositol alone.

What to Take to Lose Weight with PCOS?

Here are the key tips for losing weight with PCOS: Follow a low-carb diet and increase your protein intake. Research shows low-carb diets can help lower insulin resistance and promote weight loss in women with PCOS.

Eat more high-fiber foods and healthy fats. A high-fiber diet can help lower insulin resistance and body fat in PCOS. Healthy fats like those found in olive oil, nuts, and fatty fish may also be beneficial.

Manage stress and get enough sleep. Stress and lack of sleep can worsen insulin resistance and contribute to weight gain in PCOS. Exercise regularly. While weight loss may be slower, exercise still provides benefits for PCOS symptoms and overall health.

Consider supplements like vitamin C, selenium, N-acetylcystine, and alpha-lipoic acid, which may help improve metabolism and insulin sensitivity.
Speak to your doctor about medication options like metformin, which can help regulate glucose and insulin levels.

The key is to take a holistic approach focusing on diet, exercise, stress management, and potentially medication or supplements to help manage PCOS and promote weight loss. Consistency and patience are important, as losing weight with PCOS can be challenging.

What Supplements Help with PCOS Weight Loss

Here are some supplements that have shown promise in this regard:

Myo-Inositol

Myo-inositol is a naturally occurring sugar that plays a crucial role in hormone signaling, cell growth, and glucose metabolism. Studies have shown that myo-inositol supplementation can lead to weight loss in women with PCOS, particularly when combined with healthy lifestyle changes. A randomized study involving 92 women with PCOS found that those given 4 grams of myo-inositol per day for 14 weeks experienced significant weight loss compared to those in the placebo group.

Carnitine

Carnitine is an amino acid found in meat that has been linked to weight loss in women with PCOS. A 12-week study involving 60 overweight women with PCOS found that those taking 250 mg of carnitine per day lost an average of 2.7 kg, compared to a 0.1-kg weight gain in the placebo group.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, have been studied for their potential benefits in managing PCOS symptoms, including weight loss. A study involving PCOS rats found that supplementation with omega-3 fatty acids from fish oil sources significantly reduced body weight and improved metabolic profiles.

Vitamin D

Vitamin D deficiency is common in women with PCOS, and research suggests that vitamin D supplementation may improve insulin sensitivity and glucose metabolism. A study found that vitamin D supplementation resulted in modest improvements in insulin resistance characteristics in obese women with PCOS.

It is essential to note that while these supplements may be beneficial for weight loss in women with PCOS, they should not be used as a replacement for a healthy diet and regular exercise. Additionally, it is crucial to consult with a healthcare provider before starting any new supplements, especially if you have any underlying medical conditions or are taking medications.

Can You Lose Weight with PCOS Without Medication?

Here is the answer to the question “Can you lose weight with PCOS without medication? Of course Yes, it is possible to lose weight with PCOS without medication, though it may be more challenging. The key is to focus on lifestyle changes that can help manage PCOS symptoms and promote weight loss:

• Follow a low-glycemic, high-protein diet. Eating foods that don’t spike blood sugar can help regulate insulin levels and reduce insulin resistance, a key driver of weight gain with PCOS.
• Get regular exercise. Both aerobic exercise and strength training can help with weight loss and improve PCOS symptoms like irregular periods and excess hair growth.
• Prioritize sleep and stress management. Poor sleep and high stress can worsen PCOS by increasing cortisol and worsening insulin resistance.
• Be patient and persistent. Weight loss with PCOS may be slower than for those without the condition, but even a 5-10% reduction in body weight can significantly improve PCOS symptoms.

While medications like metformin or birth control pills can also help with PCOS-related weight gain, lifestyle changes alone can be an effective approach for some women. The key is finding a sustainable plan that works for your individual needs and symptoms.

What foods should I include in my PCOS diet?

When managing PCOS, it’s important to focus on a diet filled with nutritious, hormone-balancing foods. Start by loading up on non-starchy vegetables such as spinach, kale, broccoli, cauliflower, zucchini, and bell peppers. These veggies are low in calories but high in vitamins, minerals, and fiber, all of which help in keeping your hormones balanced.

Next, incorporate lean proteins from sources like skinless chicken, turkey, and lean cuts of beef or lamb. These options provide the necessary protein without the added saturated fats. Adding healthy fats to your diet is also beneficial. Foods like avocados, nuts, seeds, and coconut oil are rich in monounsaturated and polyunsaturated fats, which aid in regulating hormones and promoting heart health.

Antioxidant-rich foods are crucial too. Enjoy berries like blueberries and strawberries, nuts such as almonds and walnuts, and drink green tea. These foods help fight oxidative stress and inflammation, common issues in PCOS.

Whole grains like quinoa, brown rice, and oats are better choices than refined carbs. They offer fiber that helps manage blood sugar levels and control weight. Additionally, omega-3-rich fish such as salmon, mackerel, and trout should be eaten twice a week to help reduce inflammation and regulate menstrual cycles. For cooking and salads, use olive oil, known for its anti-inflammatory properties.

Foods to Avoid with PCOS

Certain foods can worsen PCOS symptoms and should be avoided. Stay away from processed and fried foods, packaged snacks, and ready-made meals, which are high in unhealthy fats, preservatives, and additives that can increase inflammation.

Be mindful of dairy products, as some people with PCOS might be sensitive to them. Opt for low-lactose or lactose-free alternatives if needed. Limit your intake of unhealthy fats found in processed snacks and fast food. Instead, choose healthier fats.

Moderation is key with soy products like tofu and soy milk, as they can affect estrogen levels. Some people with PCOS find benefits in avoiding gluten-containing foods like wheat and choosing gluten-free options instead.

Limit the use of seed oils such as corn, soybean, and sunflower oil, which may contribute to inflammation. Olive or avocado oil are better choices. Also, steer clear of sugary and alcoholic beverages like soda, energy drinks, and alcohol, as they can spike insulin and lead to weight gain. Finally, opt for whole grains over refined flour products like white bread, pastries, and white rice to maintain stable blood sugar levels.

Aside from dietary changes, increasing physical activity and managing stress are also important in improving PCOS symptoms. For a personalized plan, consult with a healthcare provider or a registered dietitian.

Supplements to Take for PCOS Weight Loss?

For PCOS weight loss support or help, consider these supplements:

• Inositol: Boosts insulin sensitivity and ovulation rates.
• Omega 3 Fatty Acids: Fight inflammation, aid metabolism, and improve insulin resistance.
• Berberine: Reduces testosterone, balances hormones, and lowers blood sugar.
• Combine with a healthy diet, exercise, stress relief, and sleep for best results.

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