5 vitamins that fight PCOS symptoms like weight gain, according to a dietician and reproductive hormone expert

• Vitamin D and omega 3s can help with PCOS since they can improve insulin resistance.
• One study found that 50 milligrams of zinc may reduce PCOS symptoms like alopecia.

Polycystic ovary syndrome (PCOS) is a condition that develops due to an imbalance of reproductive hormones. This causes a variety of symptoms like acne or irregular menstrual cycles.

Although there is no one-size-fits-all remedy, certain nutrients may help ease some of these symptoms.

Many of these work by improving two key effects of PCOS:

• Insulin resistance: This is a condition where your body does not respond as it should to insulin, the hormone that regulates blood sugar levels. In people with PCOS, it may cause symptoms like weight gain and hirsutism, aka excessive hair growth.
• Androgen excess: People with PCOS produce abnormally high levels of androgens, which are male sex hormones. This may cause symptoms like acne and alopecia,

Though you might be tempted to take a supplement, the best way to absorb nutrients is primarily through food. Here are five different nutritional compounds that may help you deal with your PCOS symptoms.

Note: You can also consume these in supplement form, but always consult a healthcare provider beforehand to understand the risks and side effects. This is especially important if you're taking prescribed medications, since supplements can interact with these.

1. Vitamin D

Vitamin D plays a role in glucose metabolism, or the process where the body breaks down carbohydrates into simple sugars to supply energy, says Jennifer Bridenbaugh, registered dietitian nutritionist and assistant professor at Rutgers School of Health Professions.

Since it aids in your body's sugar-regulating processes, a 2019 literature review found that vitamin D may also improve insulin resistance in people with PCOS.

You can get vitamin D in your diet by eating the following foods:

• Liver oils from fish like cod
• The flesh of fatty fish like tuna, salmon, and mackerel
• Vitamin D-fortified milk
• Canned sardines in oil

"Sun exposure after a good walk outside is another great way to get vitamin D," says Dr. Emily Jungheim, chief of reproductive endocrinology and infertility at Northwestern Medicine.

You can get enough vitamin D by being exposed to the sun for 15 minutes a few times a week.

2. Omega 3 fatty acids

Omega-3 fatty acids are a type of fat that the body needs but can't produce on its own, which means you must get them from your diet.

They have anti-inflammatory properties, which help with PCOS because inflammation can lead to insulin resistance and androgen excess, according to Jungheim and Bridenbaugh.

Omega-3 fatty acids are found naturally in many foods, which include:

• Cold-water fatty fish like salmon, tuna, and sardines
• Plant oils like soybean and canola oil
• Walnuts
• Seeds like chia seeds and flaxseed

Supplements may be helpful, but incorporating omega-3 fatty acids into your diet — like replacing red meat or poultry intake with fatty fish — is generally recommended, Jungheim says.

3. Zinc

The human body generally needs zinc for immune function and metabolism, but for people with PCOS, this nutrient may have an additional benefit.

A small 2016 study found that the daily supplementation of 50 milligrams of zinc for eight weeks may reduce some of the symptoms of PCOS, such as alopecia and hirsutism.

There are many rich sources of zinc, such as:

• Oysters
• Seafood like crabs and lobsters
• Red meat
• Beans and nuts

Although zinc is good for you, too much of it may result in an altered sense of taste or copper deficiency.

4. Myo-inositol

Myo-inositol is a sugar alcohol that regulates some hormones in the body.

It helps improve insulin sensitivity, therefore it can be beneficial for individuals with PCOS who have insulin resistance, Jungheim says. It may also help reduce androgen levels.

According to Bridenbaugh, myo-inositol can be taken as a supplement, but it is also found in the following foods:

• Grains
• Nuts
• Beans
• Fruits

5. Carnitine

Carnitine is a substance the body naturally produces to turn fat into energy. It's necessary not only for the body's energy production, but also for its glucose metabolism.

A small 2016 study found that 12 weeks of oral carnitine administration may reduce insulin resistance and body weight among overweight individuals with PCOS.

Decreased levels of L-carnitine in the blood may also be associated with insulin resistance and high androgen levels in non-obese people with PCOS, therefore this group of people might benefit from supplementation as well.

You can get carnitine from various sources, which include:

• Beef steak
• Ground beef
• Milk
• Codfish

Insider's takeaways

There are plenty of supplements that might help you deal with your PCOS symptoms, but you must talk to a healthcare provider before taking anything.

Not all individuals with PCOS have the same symptoms, therefore symptom management is individualized for each patient, Bridenbaugh says.

For instance, if your concern is infertility or abnormal periods, talk to your OB/GYN or get a referral to a specialist in reproductive endocrinology and infertility. But if your concern is weight loss and you've tried strategies that don't seem to work, you can try speaking to a dietitian with expertise in PCOS, Jungheim says.